Workbook 1 — Goals & Gym Induction | Inspired Gym Level 1 Course

How to use this workbook: Complete each section as you work through Module 1. Print this page and fill it in by hand, or complete it on screen. Keep it — you will refer back to it throughout your 8-week programme.

Section 1 — My SMART Goal

Use the framework below to write one clear, specific goal you want to achieve in the next 12 weeks.

Letter	Stands For	My Answer
S	Specific — what exactly?
M	Measurable — how will I track it?
A	Achievable — is this realistic for me?
R	Relevant — why does this matter to me?
T	Time-bound — my deadline

My Written SMART Goal (complete sentence):

Implementation Intention (When / Where / How):

Research shows specifying when, where and how you will act increases follow-through by up to 300%.

I will go to the gym on: at:

My 4-week checkpoint goal:

My 8-week checkpoint goal:

My 12-week target goal:

Section 2 — PAR-Q Self-Assessment

Answer each question honestly. If you answer YES to any question, consult your GP before beginning your programme.

Question	Yes	No
Has a doctor ever said you have a heart condition and recommended medically supervised exercise only?	☐	☐
Do you feel pain in your chest when you do physical activity?	☐	☐
In the past month, have you had chest pain when NOT doing physical activity?	☐	☐
Do you lose balance because of dizziness or ever lose consciousness?	☐	☐
Do you have a bone or joint problem that could be worsened by exercise?	☐	☐
Is your doctor currently prescribing drugs for blood pressure or a heart condition?	☐	☐
Do you know of any other reason you should not do physical activity?	☐	☐

ⓘ If all answers are NO, you can reasonably begin exercise. If any YES, speak to your GP first.

Any health notes or injuries I should be aware of:

Section 3 — Gym Equipment Orientation Checklist

Tick each item as you familiarise yourself with it during your first visit to Inspired Gym.

Resistance Equipment

Iso-lever chest press machine
Iso-lever shoulder press machine
Lat pulldown machine
Seated cable row
Iso-lever leg press
Leg curl machine
Dumbbell rack (2.5–60kg)
Competition benches
Olympic barbell & plates

Cardio Equipment

Concept2 Rowing Erg
Concept2 SkiErg
Concept2 BikeErg
Treadmill
StairMaster
Sled track
CrossFit rig / pull-up bar
Boxing bag area
Deadlift platforms (x3)

Section 4 — Gym Etiquette Pledge

I will wipe down equipment after every use
I will re-rack all weights and dumbbells after use
I will not hog equipment during rest periods when others are waiting
I will keep my bag in a locker, not on the gym floor
I will keep phone conversations outside the gym floor
I will ask for help if unsure about equipment or technique
I will never train through sharp or sudden pain

Section 5 — My First Week Plan

Day	Activity	Time
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday	Rest & Recovery	—

Section 6 — Warm-Up Routine Reference

Phase	Duration	What to Do
General Warm-Up	5 mins	Low-intensity cardio (row, cycle, or jog) at conversational pace
Dynamic Mobility	5 mins	Leg swings, arm circles, hip rotations, thoracic rotations — controlled, full range
Specific Activation	3–5 mins	Lighter sets of the main exercises you are about to perform
Cool-Down	5 mins	Light cardio followed by static stretches held 30–60 seconds per muscle