What do I put in a fitness journal?

What you put in your fitness journal is up to you, but it’s recommended that you track your workouts, as well as your daily nutrition. You can track these things at the surface level with metrics like what workout you did and what you ate, or you can go deeper with rep counts and macros for each of your meals. No matter how you utilize your fitness journal, it should help you track and plan for progress.

How do I set up a fitness journal?

Most fitness journals will already be set up for you. You just have to fill in the appropriate blank spaces. Many journals will provide space to put in current metrics (like your weight), so you’ll be able to track progress as you move through your fitness journey. Fill out all the preliminary information and make a plan for how often you’ll update it.

The 11 Best Fitness Journals of 2023, According to a Fitness Coach

Whether you prefer lively workouts, like elliptical machines, or breathing it all out during a yoga class, finding a fitness routine can be difficult. With scheduling conflicts, distractions, and the ups and downs that come with any health endeavor, it can be easy to lose track of your goals. That’s where a fitness journal comes into play.

Providing a space for your goals and fitness metrics, a fitness journal allows you to keep track of where you’ve been so you can focus on where your health is going. These journals can be customized based on interests, intentions, and the schedule that works best for you. When purchasing, it’s important to keep things like timeframe, size, trackable metrics, and nutrition in mind. We looked at fitness journals from top brands (and smaller businesses, too) and evaluated them for size, format, price, and more.

Based on our reviews, here are the best fitness journals on the market.

Our Top Picks

Best Overall:

Papier Wildflower Wellness Journal at Papier.com

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Best Budget:

NewMe Fitness Journal at Amazon

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Best Basic:

Fitness Logbook: Undated Workout Journal at Walmart

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Best for Weight Loss:

Cossac Fitness Journal & Workout Planner at Amazon

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Best for Weightlifters:

Habit Nest The Weightlifting Gym Buddy Journal at Amazon

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Best for Runners:

Gone For a Run Day-by-Day Run Planner at Amazon

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Best for Yogis:

Fitlosophy Fitspiration Journal at Amazon

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Best for Fitness and Nutrition:

TF Paper Goods Fitness Tracker & Meal Planner at Etsy

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Best Motivational:

Temerity Ink 75 Hard Tracking Motivational Journal at Etsy

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Best Design:

Erin Condren Focused Wellness Log at Amazon

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In This Article

Our Picks
What to Look For
FAQ
Why Trust Verywell Fit?

4.8

Courtesy of Papier

View On Papier.com

Pros

Includes mental wellbeing
Aesthetically pleasing
Allows for customized goals

Cons

No body measurement tracking

This 12-week wellness journal is not only aesthetically pleasing, but it's also comprehensive in its ability to track progress, which is why we named it our top pick. Detailed daily pages include space for goals and intentions, as well as space for tracking habits that contribute to a healthy lifestyle, like sleep and meals.

The journal dives even deeper, prompting you to confront your thoughts and feelings as they relate to your overall wellness with questions like, “What meals nourish me?” Regular goal check-ins also help you stay on track, whether you're focusing on setting a new PR on your next run or weight loss.

Price at time of publication: $35

^{Key Specs:
Duration: 12-weeks | Size: 6 x 8 inches | Trackable Metrics: Goal, sleep, activity, gratitude, reflection | Nutrition: Daily meal tracker and “meals that nourish me” sheet}

Courtesy of Amazon

View On Amazon View On Myshopify.com

Pros

Budget-friendly
Protective laminated coating
Clear guidance on tracking workouts

Cons

No detailed nutrition section

This high-quality, low-budget fitness book has 126 daily workout pages, leading you to track progress in multiple areas. The journal begins by having you fill out initial stats, including weight, allowing you to look back and see how far you’ve come after the dedication that follows that first step.

From there, each workout page consists of daily stats, as well as a section to write out workout notes or nutrition details for the day. The largest section of the page—the exercise chart—provides space to track the specific exercises and sets done, allowing you to better track progress over time.

Aside from the daily workout pages, there is a sheet dedicated to writing down goals, a calendar, a list where you can add “my exercises,” and a guide explaining exercises that target specific muscle groups.

Price at time of publication: $16

^{Key Specs:
Duration: 126 workout pages | Size: 5.5 x 8.5 inches | Trackable Metrics: Weight, sets, reps, exercises, cardio, goals | Nutrition: Small section to use for either nutrition or additional notes}

Courtesy of BigaMart

View On Walmart View On Bigamart.com

Pros

Durable exterior
Straightforward layout

Cons

Lacks nutrition-specific section

This minimalistic, easy-to-use exercise journal has a layout that takes the work out of tracking your physical fitness. With 150 clear, concise pages that allow you to track daily workouts (complete with exercises and sets, a cardio section, and additional space for notes), you’ll be able to observe your progress without spending too much time or energy writing everything down.

There is also a page to record your personal bests in certain exercises, as well as your body measurements over time. If you need more room, there are 10 additional “DIY” pages, perfect for nutrition notes or reminders for later.

Price at time of publication: $51

^{Key Specs:
Duration: 150 workout pages | Size: 6.3 x 8.3 inches | Trackable Metrics: Exercises and reps, cardio, body measurements | Nutrition: Can use a “DIY” page for nutrition notes, if desired}

Courtesy of Amazon

View On Amazon View On Nicolestuart.com

Pros

Calendar
Ample goals section
Durable exterior

Cons

No exercise tutorials

This thorough workout book contains 140 pages to track your daily workouts. Each page allows you to fill in your exercises (as well as sets) and cardio. There's also a small section to rate your workout and add any supplements (like pre-workout) that were taken that day.

The goals section allows you to write out both short-term and long-term goals before asking you to choose a deadline and forming a plan for you to accomplish these goals. Additional pages with personal records for specific exercises, as well as calendars, keep you accountable as you progress through your weight loss journey.

Price at time of publication: $30

^{Key Specs:
Duration: 140 workout pages | Size: 5.5 x 8.5 inches | Trackable Metrics: Weight, exercise reps/records, goals, calendar, and more | Nutrition: Can use blank note space to track if desired}

Courtesy of Amazon

View On Amazon View On Habitnest.com

Pros

Accompanying pictures for each exercise
Targeted exercises for specific muscle groups

Cons

No nutrition section
No additional pages for goals

This 12-week journal doubles as a training program. It takes you through customized workouts that focus on two muscle groups at a time, providing a weight training plan that ensures you don’t miss any muscle group.

Workouts include the target muscle groups, specific exercises for those groups (and pictures to show you how to do them), as well as sets and rep goals. A cardio tracker is also included with each workout, encouraging you to maintain a balanced fitness routine.

This easy-to-follow process takes the guesswork out of weight lifting, making it a great resource for rookies hoping to learn or seasoned weightlifters needing a refresher.

Price at time of publication: $25

^{Key Specs:
Duration: 12-weeks | Size: 7 x 9.5 inches | Trackable Metrics: Exercises, sets, and reps | Nutrition: Not available}

Courtesy of Amazon

View On Amazon

Pros

Separate pages for daily workouts and race days
Convenient size

Cons

No nutrition section
No cross-training section

This journal was designed by runners, for runners. It has two different workout sections—one for daily runs and one for race days. The daily run pages let you track distance and pace, as well as the route you took, the terrain, and the weather. This way you can see how you perform on hills, in the rain, or in other variables that may impact your pace.

The race day sheet helps you keep all your races in one place, noting PRs or milestones that may move you toward your goals. Longer-term goals can be stored at the front of the book, reminding you what you’re working toward every time you open it. Lastly, you can track your long-term progress with weekly and monthly summaries.

Price at time of publication: $20

^{Key Specs:
Duration: 160 workout pages | Size: 5.5 x 7 inches | Trackable Metrics: Pace, distance, placement (on race days) | Nutrition: Not available}

Courtesy of Amazon

View On Amazon View On Proamericansports.com

Pros

Focuses on both physical and mental wellbeing
Thorough prompts and blank space for reflection
Includes daily "Fit tip"

Cons

No official calendar (dates need to be written manually at the top of each page)

This 16-week journal takes individuals through daily entries that include a gratitude list, a daily goal, and sections to track daily movement, nutrition, and reflection. There’s also blank space for journaling and a "fit tip" for further inspiration.

This journal not only encourages physical wellness but also focuses on the intentions and mental boost that yoga provides. With space to reflect freely and prompts that help you better understand your daily mood, both beginners and seasoned yogis can utilize the journal for holistic wellness.

Price at time of publication: $20

^{Key Specs:
Duration: 16-weeks | Size: 6.5 x 8 inches | Trackable Metrics: Gratitude, goals, movement, nutrition, energy level | Nutrition: Included in daily entries}

Courtesy of Etsy

View On Etsy

Pros

Easy-to-follow
Weekly calendar format

Cons

No additional notes pages
Fitness section is not detailed

This 52-week journal contains a Monday to Sunday format, with each day split into fitness (activity and time) and nutrition (breakfast, lunch, dinner, and snacks). The weekly layout also contains a goals section, space to list important events, and a “my rewards” box.

There are even motivational quotes to keep you on track and push you toward success. With a no-nonsense approach, this fitness journal is easy to follow and makes tracking your goals a natural habit.

Price at time of publication: $10

^{Key Specs:
Duration: 52-weeks | Size: 7.5 x 10.25 inches | Trackable Metrics: Meals, activities, goals, calendar | Nutrition: Daily meal tracker}

Courtesy of Etsy

View On Etsy

Pros

Extra daily sheets provided
Laminated cover
Detailed tracking

Cons

Too much information for anyone not participating in the 75 Hard Challenge

The “75 Hard Challenge" has become a popular workout program in recent years—one that requires you to work out twice a day for 45 minutes and to give up alcohol (both are hard tasks to achieve) and also focuses on your inner wellbeing. If you're embarking on this tough challenge, this journal can help you follow the plan and meet your goals.

It contains 100 daily pages, complete with space to track your water consumption, workouts (one indoor and one outdoor, per challenge requirements), daily goals, and nutrition (both calories and macros). Additionally, there is a weight loss tracker, a goals sheet, a measurement tracker, weekly meal planners, and a grocery list to help make your challenge experience fun and achievable.

If you need refreshers on what the challenge consists of, don’t worry—the journal also contains challenge rules and a page dedicated to creating a plan toward success.

^{Key Specs:
Duration: 100 daily pages (extras included) | Size: Not specified | Trackable Metrics: Activity (indoor and outdoor workout), nutrition (calories and macros), weight loss, body measurements | Nutrition: Daily food tracker as well as weekly grocery lists and meal planners}

Courtesy of Amazon

View On Amazon

Pros

Well-rounded
Features a habits tracker
Weekly and monthly check-ins

Cons

No weight loss section

The Wellness Log from Erin Condren provides a concise yet thorough approach to everyday health. The 80 pages of weekly tracking include an activity section, a habits tracker (water consumed, steps taken, and hours slept), a nutrition section, and a space for weekly wellness goals.

Monthly progress check-ins are included, making it easy to see continual progress. It also includes a starting page with instructions on how to create wellness goals that are achievable while still challenging individuals to push farther than before. There are additional blank pages in the back of the book for more notes and reminders.

Price at time of publication: $17

^{Key Specs:
Duration: 80 pages | Size: 5.7 x 8.25 inches | Trackable Metrics: Activity, nutrition, goals, water consumed, steps taken, hours slept | Nutrition: Daily food tracker}

Courtesy of Amazon

View On Amazon View On Walmart

Pros

Features weekly stats sheets
Compact size
Motivation section

Cons

Limited body measurement tracking

This 12-week planner begins with a stats sheet that lets you track weight, body fat percentage, and nutrition goals for the duration of the notebook. It also provides space to write down what the motivation behind your goals is—to remind users of their “why” when the going gets tough.

From there, the journal is split into weeks with workouts and nutrition sections for each day. Every week starts with a new stats sheet for continued progress tracking. Lastly, the journal comes with specific workout sheets, with a place to track strength training sets and reps, cardio, and any classes you've taken.

Price at time of publication: $26

^{Key Specs:
Duration: 12-weeks | Size: 5.5 x 5.5 inches | Trackable Metrics: Weight, body fat percentage, goals, daily meals, exercise sets, and reps | Nutrition: Daily meal tracker}

Final Verdict

Papier’s wellness journal (view on Papier) provides a comprehensive approach to both physical and mental wellness, affirming the notion that the two go hand-in-hand. Its additional variables, like sleep and self-care, encourage healthy and sustainable habits that will benefit individuals’ fitness journeys. For individuals looking for a more focused option, the Fitlosophy Fitbook (view on Amazon) offers more detail in statistics, pairing well with specific fitness goals.

What to Look for in a Fitness Journal

Time Frame

Fitness journals can range from a month to a year when it comes to how long the journal will last. If you’re doing a specific program, make sure that your journal won’t run out in the middle of it (or prepare to refill its pages). Generally, the most common time frames are either 12 weeks or one year.

Size

Your fitness journal should be able to travel to the gym with you. Leave any extra-large journals behind; you need a book that won’t weigh down your gym bag.

Trackable Metrics

Fitness journals provide a variety of metrics for you to track. This could be simple, like the amount of weight you’ve lost or the number of steps you’ve taken. Many journals will also provide space to track full workouts, down to the sets and reps you do for every exercise.

Nutrition

Many fitness journals will include a section to track your nutrition. This should include your water intake, food, and perhaps a grocery store list for future meal prep. Some journals may also help you track macros and calories, too.

Frequently Asked Questions

What do I put in a fitness journal?

What you put in your fitness journal is up to you, but it’s recommended that you track your workouts, as well as your daily nutrition. You can track these things at the surface level with metrics like what workout you did and what you ate, or you can go deeper with rep counts and macros for each of your meals. No matter how you utilize your fitness journal, it should help you track and plan for progress.
How do I set up a fitness journal?

Most fitness journals will already be set up for you. You just have to fill in the appropriate blank spaces. Many journals will provide space to put in current metrics (like your weight), so you’ll be able to track progress as you move through your fitness journey. Fill out all the preliminary information and make a plan for how often you’ll update it.

Why Trust Verywell Fit?

As a former fitness coach, long-time wellness enthusiast, and current health editor, Lily Moe understands the importance of equipment that is made to help you reach your fitness goals, whether outside or in the gym. Most importantly, Lily always looks for research and first-hand reviews when it comes to deciding on a product.