Free Fitness Progress Datasheet Template
Fitness Performance Datasheet
Client Name: John Doe
Start Date: January 1, 2050
Trainer Name: [YOUR NAME]
Last Updated: February 1, 2050
Section 1: Personal Information
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Age: 30
-
Height: 180 cm
-
Weight: 85 kg
-
Fitness Level: Intermediate
Section 2: Fitness Goals
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Primary Goal: Improve strength and endurance
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Short-Term Goals (3-6 months):
-
Squat 120kg for 8 reps
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Run 5km in under 25 minutes
-
-
Long-Term Goals (12+ months):
-
Deadlift 160kg
-
Complete a full marathon (42km)
-
Section 3: Workout Performance Log
|
Date |
Exercise |
Sets/Reps |
Weight (kg) |
Time (min) |
|---|---|---|---|---|
|
02/01/2050 |
Squat |
3x8 |
90 |
- |
|
05/01/2050 |
Bench Press |
4x10 |
65 |
- |
|
07/01/2050 |
Running (Endurance) |
- |
- |
40 |
|
10/01/2050 |
Deadlift |
3x5 |
100 |
- |
|
15/01/2050 |
Sprint Intervals |
- |
- |
25 |
Section 4: Strength Performance Tracking
|
Exercise |
Start Weight (kg) |
Current Weight (kg) |
Goal Weight (kg) |
Progress Notes |
|---|---|---|---|---|
|
Squat |
90 |
100 |
120 |
Solid progression, focus on form |
|
Bench Press |
65 |
70 |
85 |
Increasing upper body strength steadily |
|
Deadlift |
100 |
110 |
160 |
Technique improved, more explosive lifts |
|
Overhead Press |
45 |
50 |
60 |
Working on shoulder stability and strength |
Section 5: Endurance & Speed Tracking
|
Activity |
Start Time (min) |
Current Time (min) |
Goal Time (min) |
Distance (km) |
Progress Notes |
|---|---|---|---|---|---|
|
5km Run |
35 |
30 |
25 |
5 |
Pacing strategy is working well |
|
10km Run |
75 |
70 |
