Free Printable Workout Logs: 3 Designs. Get your exercise routine organized, get healthy.
3 free printable workout trackers/workout journals.
There are a few things in life I love. My husband. The taste of cheesecake. And that endorphin rush you get when you’ve pushed your workout and are doing great. It doesn’t matter if my legs are a bit shaky, that feeling of accomplishment and flood of endorphins gets me every time.
I”m sure you’ve felt that too.
But to push it to the next level, it’s often necessary to track where you’ve been. After all, you can’t reach any destination without knowing both where you’re going as well as where you’re at now.
Enter the free printable workout logs below.
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Losing Weight
While there are a lot of reasons to exercise, losing weight is a big motivation for many. And it’s not a surprise. Nearly 40% of Americans are obese. Over 70% are overweight (includes obese individuals).
There are a lot of weight loss tips out there. How do you know which ones to follow? How about following the ones ACTUALLY PROVEN BY SCIENCE.
Here are some:
- Track your diet and exercise. Not only are there workout logs below, I also have some more at “Free Printable Fitness Trackers.” For tracking food, check out my post “Free Printable Food Journals.”
- Drink water before meals.
- While eating, don’t allow distractions. If you eat mindfully, you’ll not only enjoy your food more, but you’re more likely to notice when you’re full.
- Eat slowly. It takes awhile for your body to register the change in hunger status.
- If eating a salad, DON’T cut out all the fat. (Blushing as I think of the zero calorie horrible dressing I ate for years). If you add protein and a little fat, you’ll actually feel fuller longer.
- Try intermittent fasting.
- Move around more. Even if you can’t exercise (but you should try), more movement throughout the day will help some.
If food prep and/or time is an issue:
- Rely on frozen vegetables. Just as nutritious, you’re much more likely to make them as a side dish with dinner if you can just pop them in the microwave. Instead of cleaning, peeling, cutting, cooking, etc.
- Keep a tray of fruit and vegetables already prepped at eye level in the fridge. Invest 30 minutes to prepping all the stuff at once. And have snacks for days where they’re easy to grab.
- Plan breakfast ahead of time. It’s the most important meal of the day and proven to help with weight loss. Know exactly what you’re going to eat in the morning before you even go to bed the night before. (Bonus: eat plenty of protein for breakfast.)
About the LOgs
Since working out is a very personal thing- and everyone has their own preferences- I actually designed three different free printable workout logs. I use the first one. Next to each one I’ve included details on how to use it.
Since each is a fairly detailed workout log, it includes spots for strength training. If you’re looking for a more general exercise tracker, check out the “Free Printable Monthly Fitness Trackers” post.
Instructions:
• Print options: regular paper works just fine. If you’re planning on using it for multiple weeks, though, you can try a heavier card stock.
• All of the files are in pdf below. Just hit the “download” button.
• The default size of these is full-page. However, if you want smaller, simply reduce the print size! If you’re not sure on how much to reduce, check out my post “How to Resize Printables to Fit Your Planner.”
Free Printable Workout Log: Strength Emphasis
There are two ways you can use this. As a weekly printable workout journal or as a monthly workout journal. I prefer it as a monthly.
To use as weekly workout log:
• For weight, track on the days you desire. There are four spots.
• For strength, simply assume each set is ‘1’ and track different reps and weights in each column. For example: Bicep curls- 1 set of 10 with 10 lbs. 1 set of 10 with 15 lbs. and 1 set of 10 with 10 lbs. This would all be during one workout.
• For cardio, you can do intervals or simply just use a single column.
To use as monthly workout log:
• For weight, track at the beginning or the end of the week.
• For strength, assume each column set (the set of sets/reps/weight) is a different workout. For example, for bicep curls: week one, in column one, I would do 3 sets of 10 with 10 lbs. During week two, in column two, I would do 3 sets of 10 with 15 lbs. There are enough lines that I can fit my three workout days (legs & abs, biceps & back, triceps & chest) all on the same log.
• For cardio, assume each set of column is a different workout week. If you do multiple workouts in one week, use the rows to track.
Weekly Log
This weekly workout log is divided into three strength training sections: core, upper body, and lower body. There is a section for tracking three different sets for each exercise.
There are also four rows for tracking cardio.
In addition, you can track your weight, sleep, calories, and water intake.
3-Workout Tracker
Tracks three different workout sessions. It has a spot for cardio if you’re someone who does cardio along with your strength workouts. (I’m looking at you, Jen, if you’re reading this!). There is room for 4 different sets on this one.
Let me know how it works out!
I hope you enjoyed these free printable workout logs. Comment below to let me know which one you like best!
Or if there is another design that would work better. I’m always willing to expand a post with better options.
Thank You
Very much for providing this and not charging or sending us to a thousand of links
Looks good i printed all 3 and will try them all and let you know which one i prefere.
Thank You! I will do my best to let you know how they motivate me.
Thanks for the workout planner- much appreciated
Workout 3 is my favorite
Thanks, I Use this Workout Log spreadsheet to track my weekly fitness and strength training progress
-Michael Norman
Hi. I love the work out log that is just black and white. I am working deri g if you have it in an editable version so that I an able to set it up to work for 1 week?
I do not have editable versions of stuff. I am actually looking into that…but everything I’ve found shows that the person editing needs to be paying for the premium service to edit pdfs. If you know anything about making pdfs editable without special software, please let me know!