Exercise Log Template
Track your workouts, log how you felt before and after, and build sustainable exercise habits that work with your medication — not against it.
See how exercise adapts around injection day — gentle yoga on Wednesday (injection day), a rest day Thursday, then back to full activity by the weekend. 6 active days out of 7, even with the medication dip.
What's Included
Before & After Tracking
Separate columns for how you felt before and after each workout. Over time, you'll see that exercise almost always makes you feel better — even on tough days.
Subjective Intensity Scale
Rate each workout 1–5 based on how hard it felt for you. No fitness test required — your body, your scale. Great for noticing when the same workout starts feeling easier.
Weekly Summary
Track active days, total minutes, and your energy trend for the week. Simple metrics that show progress even when the scale doesn't budge.
Print & Reuse
One-week format designed to be reprinted. Print a stack and grab a fresh one each week. Rest days count too — write "rest day" and note how you felt.
The biggest thing I learned about exercise on a GLP-1 was that consistency matters way more than intensity. Some weeks I'd barely do anything because I felt terrible after my injection. But the weeks I did even 15-20 minutes of walking on the hard days? Those were the weeks I felt the best overall. Logging it made the pattern obvious — I didn't need to crush it at the gym. I just needed to move, even a little, even when I didn't want to.
How to Use This Template
- 1 Print a fresh copy each week. Write the date and your injection day at the top so you can see how workouts relate to your medication schedule.
- 2 Log every day — even rest days. Write "rest day" and note how you felt. Rest is part of the plan, not a failure. Seeing it written down helps you own it.
- 3 Be honest in the "How I Felt" columns. This isn't about looking good on paper — it's about noticing patterns. If a walk made you feel amazing, write that. If you dragged yourself through it, write that too.
- 4 Fill in the weekly summary at the end of each week. Active days and total minutes give you something concrete to build on — even small increases matter.
- 5 Use the bottom boxes to capture what worked and what to adjust. After a few weeks, you'll have a personal playbook for exercising around your injection schedule.
Get the Full Tracking Toolkit
This template is just one of 23. The full bundle gives you everything you need to track your entire GLP-1 journey.
Daily & Weekly
- Daily Check-In
- Weekly View
- Weekly Reflection
- Habit Streaks
Health Monitoring
- Side Effects
- Injection Sites
- Body Measurements
- Blood Work
- Sleep
Progress & Milestones
- 8-Week Tracker
- 12-Week Dashboard
- Progress Charts
- NSV Tracker
- Clothing Timeline
Nutrition & Lifestyle
- Protein Tracker
- Meal Planning
- Food Diary
- Exercise Log
- Hydration
Planning & Reference
- Appointment Prep
- Medication Supply
- Cost Tracker
- Support Network
Bonus
- Free access to every future template — as the toolkit grows, so does your bundle. No extra cost, ever.
- Request custom templates — need something specific? Reach out to Brandon and he'll build it for you.