Workout Log/Tracking Table Template

This template will allow you to track your exercises and workouts on a daily, weekly and monthly base. This weekly exercise tracking template can of course be modified at will by adding exercises to it.

It should be used  as a workout plan when you target is to gain muscle mass or lose weight or just to keep healthy.

Do not forget that the best way to keep in shape is to do exercise on a regular base, do not over do, warm up and stretch. Have a look at the exercises for WarmUp on this page.

Losing weight can only be achieved on the long run if you mix good and healthy eating habits with regular exercise.

You can also track your weight loss with our weight loss tracking sheet that you can find here. The exercise and workout tracking table and the weight loss tracking sheet can be used both together for a better tracking.

During a diet if you are not careful, your body will lose first the muscles and only after it will start losing or burning the fat. So if you are doing a diet, move your body, show your body you need the muscles so that he burns the fat instead.

So use this great template to track your workouts and exercises, set target and add comments. It will calculate you BMI (Body Mass Index of the moment and track it as the days go). It is also very useful if you started a diet to track your weight. You can also try out online BMI calculator. Or even our BMR (basal metabolic rate) calculator that will tell you how many calories you can eat a day. It can also be used to track all the fitness activities you are doing at the gym for example.

To lose weight the best way is to spend more calories doing exercise than calories you eat.

The best diet ever is: don't finish what is on your plate. Eat only half of your plate. The second rule is a social rule: if you did not decide the quantity on your plate, then you can follow the first rule, but if you did put the food yourself on the plate, then finish up and next time just take half.

See how our Excel template for weekly exercise tracking looks like

The first part is a BMI calculator and also shows you the weight loss or gain you will need to achieve to reach your target weight.

You do not need to use this table but it was left into this table by popular demand.   The entry tables are in Kilograms or Lbs. So you can use it in all over the world.

weight loss chart

Here the daily entry table, you enter the Exercise name, the reps, the weight if there is one and that's it.

excercise chart template

Here the weekly view. You can modify this workout plan as you wish.

weekly workout sheet


You can download this exercise tracking chart here.