Free exercise log template: PDF and printable (2026)

An exercise log template is a ready-made sheet for recording every workout in the same format, so you can compare weeks without relying on memory. Our free version is a five-week PDF. Each weekly block records the date and time, type of exercise, distance, duration or intensity, and notes.

It works for people tracking their own training and for patients following a home program set by a physical therapist, coach, or physician. Print it or fill it in on screen, then bring it to your next review.

Download your free exercise log template

A five-week exercise log with a header for your name and your physician’s name. Each weekly block has fields for dates and times, exercise type, distance, duration or intensity, and notes, plus two open fields.

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The free exercise log is a five-week PDF, with one block per week for all of that week’s sessions.

Each block records the date and time, type of exercise, distance, duration or intensity, and notes.

Use the two Other fields for sets, reps, load, or pulse when your program asks for them.

Practices can store completed logs with treatment notes in Pabau, the practice management platform we build.

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What is an exercise log template?

An exercise log template is a pre-formatted sheet that records each workout in the same fields every time. Because the fields never change, you can compare sessions weeks apart without rebuilding the record from memory.

The free PDF on this page is a weekly log that covers five weeks. A header holds your name and your physician’s name, and each week repeats the same fields.

The week’s date range, plus the day and time of each session
Type of exercise
Distance, duration, or intensity
Two Other fields for extras your plan adds, such as sets, reps, load, or pulse
Notes on anything that affected that week’s training

The diagram below maps each field on the sheet, so you know where each detail goes before your first session.

Annotated diagram of the 5-week exercise log PDF — *Every week repeats the same seven fields, and only the two Other fields change with your plan. Fields as printed on our free exercise log PDF.*

The CDC’s National Diabetes Prevention Program also gives participants a fitness log to record their activity. Its adult activity guidelines recommend 150 minutes of moderate-intensity activity a week, plus muscle strengthening on at least two days. That gives you a useful benchmark when you plan each weekly block.

How to use the exercise log template

Fill in the log on the day you train, not at the end of the week. Each week gets one block, and you list every session from that week inside it.

Write your name and your physician’s name at the top, once.
At the start of each week, enter the date range in that week’s block.
After each session, add the day and time, the type of exercise, and the distance, duration, or intensity.
If your plan tracks sets, reps, load, or pulse, jot them in an Other field.
At the end of the week, add a short note on pain, fatigue, or anything that felt different.

Review the log at the end of each week. Look for patterns, such as longer distances, pain that repeats after one exercise, or sessions that keep getting shorter. If you would rather collect this information before a first visit, digital intake forms can gather the same details online.

Customizable consent and intake forms in Pabau — *Pabau’s customizable intake forms capture a patient’s activity history before the first visit, so the exercise plan starts from a recorded baseline.*

Who the log is for

The log suits anyone who needs a repeatable record of training, from solo gym users to teams running a home exercise program. Each group fills in the same fields but reads them for a different reason.

Individuals tracking running, cycling, strength, or mobility training
Personal trainers and coaches reviewing progress between sessions
Physical therapists and sports therapists checking home exercise adherence
Practice teams that want a printable record while they set up digital tools

Clinicians get the most value when the log feeds into a treatment decision. A patient who notes knee pain after every lunge session gives the clinician what they need to adjust the next one.

Benefits of keeping a log

A written record turns memory into evidence. Instead of guessing whether a program is working, you can see sessions, effort, and symptoms side by side.

Progress you can see, so changes are based on data
Safer progression, because each increase is dated
Clearer reviews, with specific sessions to discuss

For patients, a log also supports accountability. A weekly entry makes adherence visible to both the patient and the clinician.

Pro Tip

Set a fixed time to complete your entry, such as straight after your session or before bed. Tie the log to a habit you already have, and keep it somewhere visible, like beside your gym bag or on your phone’s home screen. In the first month, consistency matters more than detail.

What to record in each weekly block

Each field answers a different question. The table below shows what to write and why it matters. Leave the Other fields blank if your program does not use them.

Field	What to write	Why it matters
Date and time	The week’s date range, then the day and time of each session	Shows how often and how regularly you train
Type of exercise	Name of each activity or movement	Shows which exercises were completed
Distance, duration, or intensity	Miles, minutes, or how hard the session felt	Tracks workload and progress over time
Other (optional)	Sets, reps, load, or pulse, if your plan asks for them	Adds the detail that strength or cardiac programs need
Notes	Pain, fatigue, form, or equipment changes	Gives the context a clinician or coach needs

If your plan asks for pulse readings, record them in an Other field. URMC Rochester’s guidance recommends checking pulse before exercise and at peak activity. Calorie estimates vary widely between devices and formulas, so treat any calories you note as approximate.

Weekly vs daily tracking: which format fits?

This PDF is a weekly log, which suits most people. Each block covers one week, and you list every session from that week inside it. A daily log gives each day its own sheet, which suits high-frequency training or rehab plans with daily repetitions.

Format	Best for	Trade-off
Weekly log (this PDF)	Gym-goers and most home programs	Less room per session, so keep entries short
Daily log (not included)	Rehab plans with daily repetitions or frequent training	Takes longer to complete every day

Start with the weekly log. If your plan needs more detail per session, ask your clinician whether a daily sheet would help.

Exercise log for physical therapy patients

A physical therapy exercise log lets a patient show a clinician which home exercises they completed between sessions.

Clinicians usually ask patients to note how each exercise felt and whether the program was too easy or too hard. Those notes let the clinician adjust the plan at the next review instead of relying on memory.

Exercises completed and missed
Pain or discomfort during each movement
Difficulty compared with the previous week
Questions to raise at the next appointment

A log also keeps patients engaged between visits, which supports physical therapy patient retention. Clinicians who write up session notes can use an AI medical scribe to cut the time spent on documentation.

*Creating treatment notes with Pabau Scribe, our AI scribe, so clinicians spend less time on write-ups and more time reviewing logs.*

How Pabau supports exercise monitoring between visits

Many practices hand out a paper log, read it at the next appointment, then file it or type the key points into the patient record. Sheets go missing, and progress across weeks ends up in the clinician’s head.

In Pabau, completed logs and treatment notes sit together in the patient record, so trends are visible at every review. Automated pre- and aftercare messages remind patients about their home program between visits.

The same record holds bookings, notes, and billing, which makes Pabau a simpler physical therapy EMR for small teams. Growing groups can compare options in our guide to physiotherapy clinic management software.

Keep exercise logs with patient records

Book a demo to see how Pabau stores completed logs alongside treatment notes, so your team reviews progress without chasing paper.

Book a demo

Conclusion

A weekly log only helps if someone reads it. Agree with the patient on what goes in the Other fields before week one, so every block records the same measures.

Over five weeks, that consistency shows whether the plan is working and gives the clinician evidence for the next change. The cost is a few minutes of writing each week, far less than a review spent guessing.

Download the template, fill in the first block this week, and bring it to your next review. Book a demo to see how Pabau keeps patient exercise logs and treatment notes in one record.

Need a structured plan to log against? Home exercise program template gives patients a written program to follow between visits.

Working with resistance bands? TheraBand exercises covers upper body, lower body, core, and rehab routines.

Treating patients with limited mobility? Seated exercises explains chair-based routines for practices and patients.

Want to track pain alongside activity? Numeric pain rating scale gives patients a simple score to add to their weekly notes.

Losing patients partway through a plan? Patient retention in physical therapy sets out strategies that keep patients coming back.

Frequently asked questions

What is the purpose of an exercise log?

An exercise log records what you did, how it went, and what changed, so you can judge whether a program is working. For clinicians, it provides evidence of adherence that can shape the next treatment decision.

How do I create an exercise log in Excel?

Create one column for each field in the PDF: date and time, type of exercise, distance, duration or intensity, and notes. Add columns for sets, reps, or load if your plan uses them, then add one row per session. A SUM formula gives weekly totals for minutes or distance.

How do I track my pulse rate during exercise?

Count your pulse for 15 seconds at your wrist or neck, then multiply by four to estimate beats per minute. Record resting pulse before you start and peak pulse during the hardest effort, following the timing your program specifies. On this template, those readings go in an Other field.

What should I do if I miss a session?

Write the date and the reason in that week’s notes so the missed session is visible. Then continue the program as your clinician or coach directed, rather than doubling up to catch up.