Skip to content


Your cart is empty

Article: Fitness Journals: Stay Motivated to See Real Progress


Fitness Journals: Stay Motivated to See Real Progress

Your Guide to Fitness Journals: How to Track Progress, Stay Motivated, and Crush Your Goals

Welcome to the ultimate guide to fitness journals! If you're serious about reaching your fitness goals, tracking your progress, and staying motivated can be a game changer. A fitness journal is an essential tool. Whether you're a beginner or a fitness enthusiast, keeping a journal can help you stay accountable and make the most out of your workouts.

In this guide, we'll walk you through everything you need to know about fitness journals. From how to choose the right journal for your needs to tips on tracking your progress effectively, we've got you covered. We'll also share strategies for staying motivated, overcoming plateaus, and crushing your goals.

Tracking your workouts, diet, and overall wellness in a journal not only helps you see your progress over time but also allows you to identify patterns and areas for improvement. By analyzing your entries, you can make adjustments to your routines and get better results.

So, are you ready to level up? Let's dive in!

Benefits of using a fitness journal

Using a fitness journal offers numerous benefits that can positively impact your fitness journey. Firstly, it allows you to track your progress over time. By recording your workouts, you can see how far you've come and identify areas of improvement. This visual representation of your progress can be incredibly motivating and help you stay on track towards your goals.

Secondly, a fitness journal helps you stay accountable. When you have a written record of your workouts, it's harder to make excuses or skip sessions. The act of tracking your activities holds you responsible for your actions and encourages consistency.

Additionally, a fitness journal allows you to identify patterns and trends in your routines. By analyzing your entries, you can spot any habits or behaviors that may be hindering your progress. For example, you might notice that you tend to skip workouts on certain days of the week or that your energy levels are lower after certain types of meals. Armed with this information, you can make adjustments to your routines and optimize your performance.

Types of fitness journals

When it comes to fitness journals, there are various options available to suit different preferences and needs. One popular type is a traditional paper journal. This classic format allows you to physically write down your workouts, meals, and other relevant information. Many people find the act of writing to be therapeutic and enjoy the tangible aspect of flipping through the pages.

For those who prefer a digital approach, there are also fitness journal apps and online platforms available. These digital journals offer the convenience of tracking your progress on your smartphone or computer. They often come with additional features such as workout templates, goal setting tools, and progress charts.


Ultimately, the type of fitness journal you choose depends on your personal preferences and habits. Some people may prefer the simplicity and tactile nature of a paper journal, while others may appreciate the convenience and technology of a digital option. Whichever format you choose, the most important thing is that it works for you and helps you stay consistent with your tracking.

(We have our recommendations at the end of this article for you. ✨)   

How to choose the right fitness journal for you

With so many options available, it can be overwhelming to choose the right fitness journal for your needs. To make the decision easier, consider the following factors:

  1. Format: Determine whether you prefer a traditional paper journal or a digital platform. Think about your personal preferences and habits to choose the format that aligns with your lifestyle. Chose the one you WILL follow through on.
  2. Features: Consider the features you need in a fitness journal. Do you want to track just your workouts, or do you also want to include other elements such as nutrition, sleep, and mood? Look for a journal that offers the features you need to effectively track your progress. Also, be realistic. If you will get overwhelmed tracking too many things, keep it simple at first. If it means you will stay consistent easier, sometimes less is more.
  3. Design: Pay attention to the design and layout of the journal. It should be easy to navigate and use, with enough space to write down your entries. Some journals may have pre-designed templates or prompts that can help you stay organized and focused.
  4. Price: Consider your budget when choosing a fitness journal. While some options may be more expensive, remember that investing in a high-quality journal can contribute to your long-term success and motivation.

By taking these factors into consideration, you can find a fitness journal that suits your needs and enhances your fitness journey.

Setting goals and tracking progress in your fitness journal

One of the key purposes of a fitness journal is to help you set goals and track your progress towards them. When setting goals, it's important to make them specific, measurable, attainable, relevant, and time-bound (SMART). For example, instead of setting a vague goal like "get in shape," you could set a SMART goal like "run a 5K race in under 30 minutes within the next three months."

Once you've set your goals, it's time to start tracking your progress. In your fitness journal, record the details of each workout, including the exercises performed, sets and reps, and any notes or observations. You can also track other factors such as the duration of your workouts, the intensity level, and how you felt before and after each session.

In addition to tracking your workouts, consider incorporating other elements into your journal that are relevant to your fitness goals. For example, you could track your daily nutrition, sleep patterns, and mood. These additional entries can provide valuable insights into how different factors impact your overall well-being and performance.

As you track your progress over time, you'll be able to see patterns and trends that can guide your future workouts. For example, you might notice that your strength increases when you get more sleep or that your energy levels are higher on days when you eat a healthier breakfast. By identifying these patterns, you can make adjustments to your routines and optimize your performance.

Using your fitness journal to stay motivated

Staying motivated is crucial for long-term success in your fitness journey, and a fitness journal can be a powerful tool in helping you stay on track. Here are some strategies for using your journal to stay motivated:

  1. Set short-term and long-term goals: In addition to your ultimate fitness goal, set smaller, achievable goals along the way. Celebrate your progress along the way!!
  2. Celebrate your wins: Take the time to acknowledge and celebrate your achievements. When you reach a new personal best or hit a milestone, write it down in your journal and reflect on how far you've come. This positive reinforcement can boost your motivation and confidence.
  3. Use visual cues: Incorporate visual cues in your journal to remind you of your goals. This could be a picture of a destination you want to visit, an inspirational quote, or a photo of a role model. These visual reminders can serve as daily motivation and keep you focused on your goals.
  4. Track ‘non-measurable’ items too: Don't solely rely on the scale or measured items to track your progress. A major benefit of a journal is you can also write how you feel! Use your fitness journal to track non-scale accomplishments such as increased strength, improved endurance, or better flexibility. These victories can be just as important and motivating as changes in weight or body composition.
  5. Reflect on your journey: Take some time to reflect on your fitness journey and write down your thoughts and feelings in your journal. This self-reflection can help you gain clarity, identify any obstacles or challenges, and find ways to overcome them. It also serves as a reminder of why you started and the progress you've made so far.

By implementing these strategies and utilizing your fitness journal effectively, you can stay motivated and committed to your fitness goals.

Tips for maintaining consistency with your fitness journal

Consistency is key when it comes to using a fitness journal effectively. Here are some tips to help you maintain consistency and make journaling a habit:

  1. Schedule journaling time: Set aside dedicated time each day or week for journaling. Treat it as an important appointment with yourself and make it a non-negotiable part of your routine.
  2. Keep your journal accessible: Whether you choose a physical journal or a digital platform, make sure it's easily accessible. Keep your journal in a visible and convenient location, such as on your desk or in your gym bag. This makes it easier to quickly jot down your entries and reduces the chances of forgetting or procrastinating.
  3. Make it enjoyable: Find ways to make journaling an enjoyable and fulfilling activity. Experiment with different writing tools, colors, and formats to make your entries visually appealing. You can also incorporate motivational quotes, washi tape, stickers, or drawings to add a personal touch to your journal.
  4. Use prompts or templates: If you're unsure of what to write or track, use prompts or templates provided in your journal or find some online. These prompts can guide your entries and make the process easier and more structured.
  5. Be forgiving: Don't beat yourself up if you miss a day or forget to journal. Remember that consistency is more important than perfection. If you miss a day, simply pick up where you left off and continue with your journaling practice.

By following these tips, you can establish a consistent journaling habit that supports your fitness journey.

Incorporating other elements into your fitness journal

While tracking your workouts is essential, you can enhance the effectiveness of your fitness journal by incorporating other elements. Here are some ideas for additional entries to include in your journal:

  1. Meal planning: Record your daily meals and snacks, including portion sizes, macronutrient breakdown, and how you felt after each meal. This can help you identify any patterns between your nutrition and performance.
  2. Sleep tracking: Track your sleep duration and quality, as well as any factors that may impact your sleep, such as caffeine intake or late-night workouts. By monitoring your sleep, you can optimize your recovery and overall well-being.
  3. Mood and energy levels: Rate your mood and energy levels before and after each workout. This can help you identify any patterns between your mental state and physical performance.
  4. Measurements and body composition: Take regular measurements of your body, such as weight, body fat percentage, and circumference measurements. This can provide additional data points to track your progress beyond just the number on the scale.
  5. Reflection and gratitude: Take the time to reflect on your fitness journey and express gratitude for your body's capabilities. Write down any challenges you've overcome, lessons you've learned, or moments of gratitude for your health and well-being.

By incorporating these elements into your fitness journal, you create a holistic view of your overall wellness and performance, allowing you to make more informed decisions and adjustments to your routines.

Reviewing and adjusting your fitness journal routine

Regularly reviewing your fitness journal and adjusting your routines based on your findings is crucial for continued progress. Here are some steps to help you review and adjust your fitness journal routine:

  1. Review your entries: Set aside time each week or month to review your journal entries. Look for patterns, trends, and any areas for improvement. Did you consistently skip workouts on certain days? Did you notice any changes in your performance after adjusting your nutrition or sleep routine?
  2. Identify areas for improvement: Based on your review, identify any areas of your fitness routine that may need adjustment. This could be tweaking your workout schedule, modifying your exercises, or making changes to your nutrition plan. Be open to adapt your routines based on what works best for you.
  3. Set new goals: As you progress in your fitness journey, it's important to set new goals to keep challenging yourself. Use your journal to set new goals that align with your current capabilities and aspirations. This can help you stay focused and motivated as you continue on your fitness journey.

By regularly reviewing and adjusting your fitness journal routine, you can continuously optimize your performance and stay on track towards your goals.

The power of tracking your fitness journey with a journal

Now you can see how a fitness journal can be a powerful tool for tracking your progress, staying motivated, and crushing your goals. By recording your workouts, diet, and overall wellness in a journal, you gain valuable insights into your habits and behaviors. This information allows you to make adjustments to your routines, stay accountable, and optimize your performance.

Whether you choose a traditional paper journal or a digital platform, the key is to find a fitness journal that suits your preferences and needs. Set specific goals, track your progress, and use your journal to stay motivated and consistent. Incorporate other elements such as meal planning, sleep tracking, and reflection to create a comprehensive view of your overall wellness.

Remember, the journey to fitness is a marathon, not a sprint. Use your fitness journal as a guide, celebrate your victories, and adjust your routines as needed. With the power of a fitness journal by your side, you'll be well-equipped to crush your goals and achieve the results you desire. Happy journaling and here's to a successful fitness journey!

Get started with our free simple printable because you can only start by starting!

DOWNLOAD OUR FREE PRINTABLE : Simple Health and Fitness Tracker

Here are my recommendations for some fitness journals:

This is the ultimate fitness journal. (I have tried many!) I sought out offering this brand in my shop solely on the fact that I personally use it JUST for the fitness journal. I of course added more of their journals to the shop, but this journal not only tracks one year of your fitness journey with all the usually pages to log your workouts, but also includes prompts, goal setting pages, and check-ins that are timed to perfection.

Stay on top of your fitness goals with this comprehensive planner. Track your workouts, plan your meals, and monitor your progress all in one convenient place. This Planner is from Blush and Gold and sold at BBB Supplies Craft Shop.

We have a downloadable digital planner pdf you can load into goodnotes or similar app that allows you to log all the information on your ipad or iphone.


If you prefer an app that syncs, my personal favorite is Lose it! This app let you set goals based on your macros or calories, log food, workouts, weight, water, steps, sleep, and even intermittent fasting. Plus, syncs with apple health and many workout apps like MapMyRun. I also am a personal fan of B The Method if you are a pilates girlie who likes to workout at home on an app. (These are not affiliate links, just a personal user and fan!) I also am a fan of the Sweat app for weight training.

Do you have a tracking app you like? or Fitness app you like? Leave it in the comments, I love to hear what others discover in this area.

What do you find most helpful to track in your fitness journey?

Leave a comment

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

All comments are moderated before being published.

Feeling Inspired?

Read more

Add an Envelope to Your Planner - Wednesday Washi Tip

Add an Envelope to Your Planner - Wednesday Washi Tip

This weeks, Wednesday, washy tip, we have a practical addition to your bullet journal, planner or journal. Use washi tape to attach an envelope. This is a great addition to house all of the loose i...

Read more
June Banner Styles - Wednesday Washi Tip

June Banner Styles - Wednesday Washi Tip

We have TWO new title page styles for our Wednesday Washi Tip! We usually do banner styles on the first Wednesday of the month but we thought it might be fun to shake it up with some fresh inspirat...

Read more