I started biking regularly around the time I started bullet journaling, and I loved incorporating workout tracking spreads into my journal. While I mostly tracked bike rides at first, I’ve since experimented a ton with different workout and fitness spreads to figure out what works best for me as my workout habits change.
Here are some of my favorite bujo workout spread ideas that I’ve accumulated in my own journals over the last 5 years! You can see the progression of certain spreads that I’ve stuck with for multiple journals.
If you’re curious about what supplies I use to make these spreads, I’ve shared all of my favorite journaling supplies here.
Yearly Exercise Log and Workout Tracker
This is absolutely my favorite fitness tracking spread, and I’ve used a variation of it in all but one of my bullet journals.
Essentially I fill in a box for each day, with a key of all of the workouts I may do in a year. I did get some good advice recently, though: next year, I think I’ll not have rest days be black, as it just makes me feel guilty for having rest days. However, rest days are a necessary part of a healthy fitness lifestyle… especially when you’re pregnant like I am!
It’s one of the few spreads that has stayed with me for so long. It’s such a cool way to see at a glance how often I move my body, how I move my body, and how those things change throughout the year. 2019 was the first year I was super diligent with filling it out, and I just love how much information it conveys about that year for me with a single glance.
Body Measurements and Weight Tracker
I believe in gathering numerous data points for tracking any fitness goals that are numerical. One piece of data, like weight, can rarely give you any meaningful amount of information on its own. However, if you’re tracking multiple pieces of data, like body measurements, weight, progress pictures and/or body fat percentage, you’ll have a more well-rounded view of your progress.
I always intend to track this monthly, as it can give you a good overview of where you are without you obsessing about checking the numbers daily.
As you can see, I’m pretty bad at filling these out throughout the year. Still, even the sporadic tracking serve as comparison points I can look back on in the future!
Yearly Steps, Bike, or Run Tracker
I wear my Fitbit or my Apple Watch almost all the time because I love having the data it provides (yes, I’m an Enneagram 5, thanks for asking).
Tracking your steps is one of the best ways to see how often you move. I add up my steps for the month and include them in my monthly review spreads, then add that number to this yearly graph to have a general overview of how much I’m moving throughout the year.
This same spread can easily be adjusted to reflect other activities like biking, running, swimming etc. The tricky part is making sure the graph has enough space for your fluctuation throughout the year. Both this year and last year I haven’t made the graph wide enough to reflect the changes throughout the year!
Powerlifting/Weightlifting Personal Record Tracker
I’ve been weightlifting consistently for over 3 years now, and I generally try to increase my one rep max capacities over time. Although it’s not the only way I measure progress, it is another data point I like to track.
This spread is where I can track all of those powerlifting and weightlifting goals throughout the year! Anytime I hit a number I haven’t in the past for however many reps, I add it here under the movement I was doing.
Since I’m relatively new to weightlifting, I’ve only incorporated this spread into my last 2 journals, but I have a feeling it’s one that will stick around! In my most recent journal, I realized I didn’t need the full page for this, as I only tend to hit fewer than 6 PRs per year; so I used the extra space to lay out some movement goals for the year.
Monthly Habit, Mood, Step, and Sleep Trackers
Habit and mood trackers are one of the most iconic aspects of bullet journals. I tend to change the layout and content of these trackers a little bit each month, but if there are certain fitness habits I want to cultivate (eating veggies, daily movement, bed or wake by a certain time, no eating out), I will track them in a monthly (or sometimes weekly) habit tracker as a reminder to avoid or seek out certain activities.
It’s honestly surprising how motivating habit trackers can be. Even though I don’t fill these out religiously and often miss certain days, it is a nice reminder of what my priorities are for any given week or month.
I sometimes like tracking my mood, steps, and sleep in the same area, as it gives me a more well-rounded idea of how some of my behaviors interact with one another. Again, I regularly miss tracking certain days, but that’s totally okay!
There ya have it! Some of these spreads I clearly keep up with more dutifully than others, but I do find them all helpful to some capacity. If you have any questions about these spreads, how I set them up, or their function, feel free to drop a comment!
And for those who are curious, here are the notebooks I used for each year:
2022 – Archer & Olive B5 White Paper Dot Grid Journal
2021 – Archer & Olive A5 Kraft Paper Dot Gride Journal
2020 – Archer & Olive B5 White Paper Dot Grid Journal
2019 – Scribbles that Matter B5 Dot Gird Journal
2018 – Nuuna Voyager Dot Grid Journal (A5)
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