Benefits of a fitness journal

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A few times in fitness journey, I kept a log of my daily workouts and meals through books and apps. When I was using them, I felt motivated and organized. Every morning during hall duty, I would write in my meals and workouts for the day. I always looked forward to checking off another glass of water and my workout being completed. During competition prep, I also used a journal to track my workouts, weight and meals.

The last time I journaled my workouts was during the initial phase of quarantine. In New York, our gyms closed in March and did not open until the end of August. Journaling while the gyms were closed helped me stay motivated and maintain my fitness routine during that time.

I am not sure if other people are like this but I can only use a journal or planner for a few months before I become tired of using it. I often stop using it for a few weeks and come back to it. Even if you are like me, journaling your workouts even for a few months has great benefits.

Journaling benefits

• Allows you to see your progress over time. You can determine what has been working and things that you need to change.
• Help you stay motivated. Seeing your work on paper can help you continue working or help you change your habits.
• Holds you accountable to your goals. When you take the time to write down your plans for the day, you feel more obligated to complete them.

What should your journal include?

At minimum, you should include:

• The date and time. Aside from the obvious, this will help you track your progress.
• Your workout routine. If you lift weights, include the weights and amount of reps.
• Your mood/how you feel after the workout. This is a good way to note the difficulty of the workout or the effects of a lack of sleep or an injury.
• Daily meals, especially if you have goals related to diet. Doing this will help you plan out your meals for the day and will hold you accountable.

Depending on your goals, you may want to include additional information such as:

• Weight
• Progress pictures
• Amount of sleep per night
• Water intake

Journaling methods

Pre-made journal or printable. This is the most popular way to journal and my preferred method. Since there are so many journals on the market, it can be overwhelming to choose one. Take the time to determine what you need and go from there. Also, consider the size of the book and if you want to take it to the gym with you. Below are some of the books I have used recently. Check out my picks below or this article for the best fitness journals for 2021.

Use an app on your phone. If you prefer a digital method, this is probably the way to go. I have used My Fitness Pal in the past and currently use My Macros for my tracking my meals. Based on a cursory search, many of the apps lean toward weightlifters. However with a little digging, you may be able to find a more holistic app if weightlifting is not your preferred form of exercise.

Create your own. This is a great option if you are on a budget or prefer to have a customized book. All you need is an empty notebook and some creativity. I recommend that you use a smaller notebook for portability and create the pages in advance.

Additional tips

Choose a set time for journaling. I preferred to journal in the morning to set my day up. You may prefer to do it during your workout or before bed.

Be consistent. Providing yourself with the most amount of information will help you see your progress and keep you accountable.

Keep it honest. Writing down exaggerations or lies will not help you.

Do you currently have a fitness journal? If not, would you consider using one?