Improve your health and motivation for fitness with this free printable weekly exercise log. Do you want to measure how well you are doing with your physical activity? Use this tracker to keep tabs on your progress and move toward your healthy living or weight loss goals.

Desktop with free printable weekly exercise log and title

Why Track Your Fitness Activity?

What if I told you there was something that would help you with sticking with an exercise routine, would you do it? This strategy is proven to help people reach success. Research from as far back as the 1970s has proven this true…

Track your exercise.

We know from research that writing down what you eat in a food log (either on paper or online) works for weight loss, and the same is true of tracking fitness.

Tracking fitness does not have to be anything fancy. This can be writing down your workouts on your calendar. You could also track on an app on your phone. Or, you could use a beautiful printable like the one I have for you below.

Every Sunday I write down my workouts for the week, along with plans for the kids’ activities, church, and other scheduled events. My husband and I look at our schedules together and it’s like a big puzzle that we make work.

As a mom of 5 kids, I know if I didn’t plan ahead for workouts, they just would not happen.


Each Sunday, I write down my upcoming workouts for the week and circle them.

This free weekly fitness tracker is easy to use and it’s pretty, too, which will help you stay motivated.

This printable fitness PDF includes:

  • activity you do
  • number of minutes
  • calories burned
  • water drank
  • cardio, strength, or other

We kept it simple on one sheet so you can print it off and put it on your fridge or stick it in your planner.


My 100 Pound Weight Loss Story

I’m a huge believer in the benefits of exercise because it’s an important part of my weight loss success story.

Sara Borgstede Before after 100 pound weight loss

Before and After 100+ pound weight loss.

For most of my life, I was overweight. I was a compulsive eater, a binge eater, and an emotional eater. In my 30s I was desperate for a change and slowly took the steps necessary to get control in this area of my life. Read my full 100 pound weight loss story here for the foods I ate and the mental strategies I used.

At first, I didn’t do any exercise, but after I had lost about 40 pounds I slowly incorporated walking into my routine. Then I joined a gym and later did my first 5K. I was so nervous that I didn’t sleep at all the night before!

Eventually I went on to do half marathons, triathlons (even a Half Ironman!) and today I am a Tae Kwon Do black belt.

Fitness is very much a part of my life and maintaining my weight loss.

10 Easy Ways to Show Your Kids Love Today

I went from total coach potato to triathlete. I learned to enjoy exercise and you can, too!


Printable Weekly Exercise Log

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Printable Weekly Exercise Log|The Holy Mess

Be Healthy & Fit!

Free Printable!

*Track workouts

*Accomplish goals

*Lose weight

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