Workout Tracker: Log Workouts, Hit Your Weekly Goal
Set how many workouts a week you're aiming for, log each one in a few taps (what and how long), and see this week against your goal, the last eight weeks and your run of weeks on target. Or print a four-week workout log. It stays in your browser, no sign-up.
Last eight weeks, Monday to Sunday. Darker bars hit your goal.
Recent workouts
| Date | Workout | Minutes |
|---|
How much exercise is enough?
The WHO's guidelines for adults are 150 to 300 minutes of moderate activity a week (brisk walking, easy cycling) or 75 to 150 minutes of vigorous activity (running, hard cycling), plus muscle strengthening on two or more days. That's three 30-minute sessions, two of them strength, plus a couple of walks. If you're starting from nothing, any amount is better than none: start with two a week and add one when that's easy.
Set a weekly goal, not a daily one
"Three workouts a week" survives a busy Tuesday; "every day" doesn't. A weekly goal lets you move a session instead of missing it, and the week, not the day, becomes the thing you keep going. The tracker counts a week as on target when you hit your number between Monday and Sunday.
| Starting point | A goal that sticks |
|---|---|
| Not exercising now | 2 a week: two 20-minute walks or one walk and one short strength session |
| Some weeks yes, some no | 3 a week, same days each week, gym bag packed the night before |
| Regular already | 4 a week, with 2 strength, and a rest day you plan |
Rewards that keep you coming back
Exercise pays off in months; the couch pays off now. A small reward after each workout and a bigger one for a month of weeks on target closes that gap. There are ideas sorted by size in how to reward yourself for working out, and the streak tracker is there if you'd rather count days in a row.
On your phone
In Habit Rewards, add "Work out" as a habit on the days you pick or a set number of times a week, and give it more coins than your easy habits (8 or 16 for a hard one). Each check-off pays coins you spend on rewards you price yourself, and the app keeps your streak and reminds you. It's free on iPhone and Android for up to 3 habits.
