Keeping a fitness journal can help you maintain track of your exercise habits and intensity, whether you enjoy the activity and how to make changes to get the most results. While there are many fitness journals on the market, most are priced quite high. If you can't afford a fancy journal, making your own shouldn't be difficult or cost more than a couple of dollars.
Step 1
Get a notebook in a size and format that fits your lifestyle. If you're planning on carrying the journal with you to the gym, a small notebook will be better. If you write down the info after you get back or if you work out at home, any size would work.
Step 2
Divide the page into four columns: "Time and Date," "Type of Activity," "Length" and "Reactions." Columns 2 and 4 should be the widest ones, so you can note details clearly.
Step 3
Keep track of the type of exercises you do, their intensity, whether you mixed cardio and weight training, the length of your breaks and other details. Write all of this under "Type of Activity."
Step 4
Use the "Reactions" column to note how you felt during and after the workout. This will help you understand whether you're bored and unmotivated (which means you should change the workout), too tired (which may indicate you're not eating or sleeping properly) or energized.
Step 5
Review your journal often so you can try different things depending on your observations. Add new workouts and noting how they make you feel. Look for patterns, such as feeling full of energy or being in a good mood after certain exercises. The information contained in the columns should help you decide how to organize future workouts.
Tips and Warnings
- If you're making changes in your diet as well, you can add an extra column to keep track of your food intake. You can also keep a separate food journal.
Things You'll Need
- Notebook
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