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Fitness Weekly Check-In Form Template

Your Essential Tool for Tracking Fitness Progress

Staying on track with your fitness goals can be challenging without consistent feedback. This Fitness Weekly Check-In Form Template is designed for trainers and gym owners to easily collect valuable insights from their clients each week. By utilizing this form, you can monitor progress, adjust workout plans, and enhance accountability, all while saving time on administrative tasks. Plus, the form's WCAG-aligned labels ensure accessibility for all users. Explore how this template can support your fitness community's growth and engagement.

Use this Template (FREE) Live Preview
Full name
Email address
Week ending date
How closely did you follow your training plan this week?
All planned sessions
Most sessions
About half of the sessions
A few sessions
None
Not applicable
How many workouts did you complete this week?
0
1
2
3
4
5
6 or more
What was your average workout intensity?
Very light
Light
Moderate
Hard
Very hard
Did you do strength training this week?
Yes
No
Did you do cardio training this week?
Yes
No
How satisfied were you with your sleep this week?
Very dissatisfied
Dissatisfied
Neutral
Satisfied
Very satisfied
On average, how many hours did you sleep per night?
Less than 5
5-6
6-7
7-8
More than 8
How were your energy levels this week?
Very low
Low
Moderate
High
Very high
How was your mood this week?
Very unhappy
Unhappy
Neutral
Happy
Very happy
How would you rate your muscle soreness?
None
Light
Moderate
High
Severe
Did you experience any pain or injury this week?
Yes
No
If you experienced pain or injury, briefly describe it (area, when it started, severity).
How closely did you follow your nutrition plan?
Not at all
Some days
About half the days
Most days
Every day
How often did you meet your daily hydration target?
Very rarely
Rarely
Sometimes
Often
Very often
What was your biggest win this week?
What was your biggest challenge this week?
How likely are you to stay on track next week?
0 Not at all likely
1
2
3
4
5 Extremely likely
What support would be most helpful next week?
Form feedback on exercises
Program adjustments
Nutrition guidance
Accountability check-in
Motivation or mindset support
Injury modification advice
Other
Please Specify:
If you selected Other support, please specify
What is your primary goal for next week?
Would you like your coach to follow up with you?
Yes
No
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Paper art illustration showcasing a fitness weekly check-in form template for a creative article.

When to use this form

Use this weekly check-in when you coach clients and need a quick pulse on training, nutrition, and recovery. It suits remote programs, small-group challenges, and busy gym schedules. Ask clients to submit it every Sunday before programming. You will spot trends early, adjust workouts, and set targets for the next week. For baseline comparisons, pair your check-in with the Fitness assessment form. If you run ongoing accountability programs, cross-reference notes with a Fitness accountability check-in form. Onboarding a new trainee? Connect their first week to the Fitness client intake form so you track goals from day one.

Must Ask Fitness Weekly Check-In Questions

  1. What workouts did you complete this week (type, duration, and intensity)?

    Knowing the exact sessions confirms adherence and shows how hard you are training. The detail helps you adjust volume and intensity to match your capacity.

  2. How did your energy, sleep, and stress feel on most days?

    Recovery markers explain changes in performance and motivation. With this context, you can shift training days, add a deload, or coach better sleep and stress habits.

  3. Did you meet your nutrition and hydration targets, and if not, what got in the way?

    Your results often track with food, water, and consistency. Naming the blockers reveals simple fixes such as meal prep, macro targets, or setting water reminders.

  4. Are you experiencing any pain, soreness, or injury concerns?

    Early flags help you stay safe and guide smart exercise swaps. You can reduce risk by adjusting loads, changing movement patterns, or adding mobility work.

  5. What is your top goal for next week, and what support do you need to hit it?

    A clear, specific target keeps you focused and makes progress measurable. If your goals or constraints change, gather deeper context with the Personal training consultation questionnaire form.

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