Training Check-In Template (Printable)

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How to use it: fill it in on the same day every week, or every two weeks. Tick one answer for each question. Nothing you write here is sent anywhere: print it, or save it as a PDF and write on it. Look for patterns over 4 to 6 weeks, not single weeks.

Name:Date:

Training

Since your last check-in, how much of your planned training did you complete?

All of it
Most of it
Some of it
None of it
No training was planned

How hard did your workouts feel?Think about how the sets felt overall, not the hardest single set.

Too easy
About right
Hard but manageable
Too hard
No workouts

Did you skip or swap any exercises? Which ones, and why?

Food

How manageable was your food plan?

Easy to follow
Mostly manageable
Difficult to follow
I did not follow it
No food plan

Your weekly average weight (optional)Weigh yourself first thing in the morning and compare weekly averages, not single days.

This week:kg Last time:kg

Recovery

How has your energy been?

Good
Okay
Low

How have you been sleeping?

Well
Mixed
Poorly

How stressed have you felt?Life outside the gym, such as work, family or money.

Low
Medium
High

Health

Have you had new or worsening pain, an injury, or a change in your health or medicines?

No
Yes
Not sure

If yes or not sure, what has changed?

Pain rule: pain up to about 3 out of 10 that settles afterwards is usually fine. If pain reaches 4 out of 10, gets worse or lingers, ease off and get it checked. Don't wait for a check-in to report an urgent concern.

Progress

How do you feel about your progress?

Happy with it
Okay
Not happy

What went well, or made the plan difficult?

What will you change before your next check-in?

Want someone to read your check-ins?

Coaching clients send this check-in after their first week, then every two weeks. I reply within two working days and change the plan when it needs to.