Free Template
Weekly Check-In Template
A simple one-page tool to log training, sleep, energy, and mood. Track what matters without overcomplicated spreadsheets.
Fill this out once a week — ideally on the same day each week (e.g., Sunday evening). It takes 5 minutes and gives you a clear picture of how the week went. Look for patterns over time, not individual data points.
Training
Sessions This Week
Planned sessions___ / ___
Completed sessions___ / ___
Session quality (1-10)
12345678910
Any PBs or progressions?Yes / No — details:
Recovery & Lifestyle
How You Felt
Average sleep (hours)___
Sleep quality (1-10)
12345678910
Energy levels (1-10)
12345678910
Stress levels (1-10)
12345678910
Overall mood (1-10)
12345678910
Nutrition
Eating Habits
Protein target hit most days?Yes / No
Water intake adequate?Yes / No
Any notable changes?___
Reflection
Weekly Notes
What went well this week?___
What could improve?___
Focus for next week?___
Tip: Print this page or screenshot it and fill it in weekly. Don't overthink the numbers — they're just data points. The real value comes from looking at trends over 4-6 weeks.
Want structured check-ins with professional feedback?
Book a Free Consultation