Saturday, April 20, 2024

    How To Use Workout Journals To Keep Track Of Workouts

    workout journals
    workout journals

    Workout journaling is super customizable.

    I recommend maintaining six books. They can be old notebooks you have lying around the house.

    You can add extensive details and track your exercise plan – so you don’t jump from simple pushups to heavy-lifting.

    On the other hand, if you want to keep it simple, that is possible too. The simpler the design is, the better you will be able to follow it.

    I will show you the most straightforward designs in designing six books that make your exercise journaling complete. They will include everything from your workouts to your emotional experience.

    You should also include nutrition and sleep routines, even if you choose a simple structure to chart your activity. 

    You can also opt to use a strain monitoring software. It will help you track your workout style, sleep pattern, and how much rest you need to recover before you start working out again. 

    There are so many fitness trackers available out there. Before you start using one, take a look at their reviews, such as the whoop strap review, to get the right tracker for you. 

    workout journals

    Read on to know how to organize and journal your workout routines.

    1. Morning Routine Log 

    The first thing that we are going to do is jump into your morning routine. First, draw a line on one side of the page of a fresh notebook. 

    Make sure that you have enough rows to fit your entire morning routine. It should cover your full day from the morning to sleep time.

    The great thing about the morning workout log is that it keeps you accountable to your routine.

    List your schedule from beginning to end. For instance, I wake up on Sunday at 6:30 am. Then I go for a run around the block. After that, I take a shower and get ready. Next, I eat a nutritious breakfast. Finally, I go to class.

    Mondays are rest days for me. So I keep the Monday slots empty in my morning workout log.

    On Tuesday, Wednesdays and Thursdays, I make time to go to the gym. Next, I return home and get a shower. After that, its breakfast time. Finally, I go to class to expand my mind.

    My rest days are Monday, Friday, and Sunday. If yours is different, make the morning spread work for you.

    Don’t forget to bedazzle your morning log with lots of colors. Do the same with all the books that I am going to design for you next.

    2. Miles Tracker

    The next workout journal that you need to keep is a miles tracker. Use a separate notebook for your miles tracker. It will track the miles that you walk or run.

    First, I draw out a table with three rows and three columns in different colors. These boxes represent the miles that I walk and run daily.

    Next, I put the title up in the top left corner. The title reads miles tracker. On the top left corner, I draw a slightly more full box. Call the box the “Total” box.

    Add up the total miles that you run or walk and write down the total in the “Total” box. Do this every month.

    Remember to mention the date under each box representing individual days.

    3. Exercise Routine

    The third workout journal you need to keep is the exercise routine. This journal is where you write down your exercise schedule step by step. Get a new notebook for this too.

    Draw a box that is the width of the page. It should have 35 rows and nine columns. Write the days of the week in the far left and right column.

    The seven columns in the middle are for the exercise routine for each day.

    For Monday, Friday and Sunday, I wrote down rest as they are my days off from workouts.

    On Saturday, I wrote down the class as I still have a life outside workouts. On Tuesday, Wednesday, and Thursday, I wrote down my exercise routine in short.

    For me, the exercise routine is ten pushups, ten situps, and then ten lunges. You have to stick to your exercise schedule. Gradually change it in the months to come as you gain more stamina to do more.

    4. Pain Log

    The next workout aiding book that you need to keep is the pain log. Write Pain Log at the top of the page. Next, make a chart that has five columns.

    Date, time, location, details, and activity are the titles for each column. Detail what you experience when you have pain and write about how it makes you feel.

    Here is an example that will help you understand how this works. “On December 28th at 4:15 pm, I had a headache when I was in class after a long day”. It was so intense that it made me feel like giving up.

    A pain log is as important as workouts. This log is essential because your emotional growthneeds tracking too.

    5. Meal Planner

    This log is one that charts the nutritional intake supporting your workouts. It records your meals and all the ingredients.

    Make a chart with seven columns and three rows. The seven columns are for the seven days of the week. The three columns are for the three meals each day.

    Now fill it in with the meals you have each day. Make sure to use pretty colors.

    6. Sleep, Vitamins, Fruits and Veggies tracker

    This tracker is the last workout journal that you need to keep. Make three boxes for sleep, vitamin intake, and all the fruits and vegetables that you eat.

    The sleep tracker is for hours of sleep. Divide your box into 31 rows and chart the hours of sleep every night.

    Vitamins can have 31 rows too. Just cross out the days you have not taken vitamins. In the fruits and veggies chart, 31 rows will also work. You can add two columns for convenience. One is for fruits, and the other one is for veggies.

    Use a pink marker to tick the days you eat fruits and a green marker for veggies. At the end of each week, you will know exactly what you need to increase or decrease.

    Final thoughts

    That’s it! You have a complete workout journal in the form of 6 notebooks. Stay healthy, and love yourself. 

    Geekers Magazine
    Geekers Magazine
    GEEKERS Magazine is dedicated to Geeks who want to write and share great articles about the latest technology products, software and services or anything that they are passionate about.

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