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Printable fitness tracker

Track body measurements and progress over weeks.

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Processed in your browser. Nothing is uploaded.

How to make a fitness tracker

  1. 1

    Change the title, and add a name or subtitle if you like.

  2. 2

    Choose A4 or US Letter, and portrait or landscape.

  3. 3

    Pick a colour, and switch on “Fillable PDF” if you want to type into it.

  4. 4

    Download the PDF and print it at 100% scale.

About this fitness tracker

A fitness tracker records how your body and fitness change over time: weight, waist, average steps, number of workouts, sleep and energy, logged once a week for twelve weeks. Seeing the trend helps on weeks when the scale doesn’t move.

Record your starting measurements first, then fill in a row each week on the same day.

What’s on the page

  • A header with start date, goal, starting weight.
  • A table with columns for Week, Date, Weight, Waist, Avg steps, Workouts, Sleep (h), Energy 1–5, Notes, with rows for Start, Week 1, Week 2, Week 3, Week 4, Week 5, Week 6, Week 7, Week 8, Week 9, Week 10, Week 11, Week 12.
  • Labelled boxes for What’s working, What to change.

Tips

  • Weigh and measure at the same time of day each week.
  • Look at trends over a month, not single weeks.
  • Use the BMI calculator for a quick health check.

Made to fit, then printed

Everything on this fitness tracker can be changed before you print: the title, the colour, the paper size and orientation. The page is drawn on your device and nothing is uploaded. Find more printables.

Frequently asked questions

Should I track daily or weekly?

Weekly is enough for most measurements and avoids worrying about normal daily ups and downs.

Will it print well in black and white?

Yes. The layout uses light fills and clear lines that print cleanly in grey. Choose the “Grey” colour to save colour ink entirely.

Can I remove the atifo.app line at the bottom?

Yes. Switch off “Show atifo.app credit” in the Look section and the PDF has no branding at all.

Can I fill in the fitness tracker on my phone or tablet?

Yes. Switch on “Fillable PDF” before downloading and the PDF gets typing boxes and tick boxes you can use in most PDF apps. Or print it and use a pen.

What paper size should I print on?

Choose A4 or US Letter before downloading, and print at 100% or “Actual size”. Portrait and landscape layouts are both available.

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