If those 20 minutes on the treadmill or that new deadlift PR get buried on a shared device, your motivation disappears fast. Lasting progress comes from keeping your workout history, sets, reps, heart rate, and mood in one place. That’s exactly what a fitness journal does: it records numbers and feelings side by side, so you know exactly where to start next time.
Table of Contents
39+ Fitness Journal Templates from TypeCalendar
You’ll find over 39 fitness journal templates on our site. The adjustable “5×5 Strength Log” for strength athletes, the second‑by‑second “Interval Blast Sheet” for HIIT, and the “Mobility Tracker” for flexibility are all available in one place. While beginners build habits with the “30‑Day Starter Plan,” anyone tracking nutrition can grab the “Macros + Workout Combo” template and log calories and reps on a single page.
Fitness Journal Templates
Two Pillars of Flow: Numbers vs. Feelings
The TypeCalendar team designed each template with a “data + emotion” duo. The left column contains rows for date, exercise, sets‑reps, weight or distance; the right column contains a scale for energy level, sleep quality and mood of the day. This order shows not only the increase in the number, but also the living conditions behind that increase, “why was I forced today?” he answers your question.
Choose Your Format
The TypeCalendar team prepared the fitness journal template files in multiple formats with a “fill once, use everywhere” approach. The printer-ready PDF version comes in 300 dpi, with a layout and cut marks suitable for A5 notebook size, ideal for throwing in a gym bag and filling in with a pen. For those who want digital tracking, the Google Sheets version depends on formulas for areas such as total weight lifted, running distance and duration; weekly trend charts are updated automatically and you can see the training intensity at a glance. Those who want to personalize the text easily can choose the Word (.docx) template; header styles are fixed, note boxes are unlocked, so you can add coach notes, personal mottos or injury warnings without any formatting issues.
Options are also available for those who want to work integrated with the application ecosystem. The Notion connection works synchronously between desktop and mobile; you can quickly scan the history by filtering the calendar with tags such as “Leg Day”, “Push/Pull”, “Zone 2” Decals. Those who are looking for a visual identity adapt the cover page to the brand colors via the Canva link, change the section icons and download a PDF with one click. Thus, the same TypeCalendar template remains consistent, legible and ready for use on every channel, from the paper diary in the living room to the graphic on the phone screen.
What’s Inside, Chapter by Chapter
- Warm‑Up & Mobility – 5‑minute activation plan with simple line icons.
- Main Set / Cardio Split – Four columns with side scrolling; ideal for strength + cardio combination.
- Cooldown Reflection – “Next load to try” and “Today’s moment I felt strongest” lines.
- Weekly Snapshot – Total set, total kg, total km and sleep average; comparison chart is ready.
- Goal Roadmap – Shows block by block the 1‑month and 3‑month milestones; checking off boxes increases dopamine.
Download Now, Put Your Training on Paper!
Let not only your body but also paper remember your workouts. Download the TypeCalendar Fitness Journal Templates archive now; print the PDF and make it your gym journal, see the total weight graph in the Google Sheets version or carry the Notion link to your mobile phone. Seeing your progress day by day will be the strongest motivation to climb one more set.
