Nasm workout template 2026

1. Click ‘Get Form’ to open the nasm workout template in the editor.
2. Begin by entering your name and the date at the top of the form. This personalizes your document and ensures accurate tracking of your progress.
3. For Heart Rate, input your Resting Heart Rate (HRrest) and calculate your Estimated Heart Rate Max (HRmax) using the formula [220-age]. Fill in these values accordingly.
4. Next, estimate your Training Zones. Use the provided formulas to determine Zone I, II, and III heart rate ranges based on your HRmax. Ensure you follow the guidelines for first-time exercisers.
5. Record your Blood Pressure readings by filling in Systolic and Diastolic values accurately.
6. Calculate and enter your BMI score using either metric or imperial units as specified in the form.
7. For Body Fat measurements, input values for Biceps, Triceps, Subscapular, Iliac sites, and calculate Total BF%.
8. Complete Circumference Measurements by filling in all specified body parts such as Neck, Chest, Waist, etc.
9. Perform Cardio Assessments like Step Test and Rockport Walk Test. Input VO2 scores and ratings based on your performance.
10. Finally, assess Movement patterns through Overhead Squat and Single-leg Squat observations. Document any overactive or underactive muscles as indicated.

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