If you’re tired of flipping between apps and half-filled notebooks to log your workouts, you might not be the only one. How do you solve for that? Whether you’re following a simple 3-day split or mixing strength, cardio, and mobility work across the week, the right template helps you stay organized and track progress effortlessly.
Enter the Notion workout template, which organizes everything—exercises, reps, rest days, and progress tracking—into one clean space.
Beginners might benefit from the ‘3-3-3 rule,’ while more experienced lifters go for upper/lower or push-pull-leg splits. Either way, your fitness goals don’t need to be buried under clutter.
Read on to learn more about free Notion workout templates that are designed to support your entire fitness journey. Plus, explore great alternative workout templates from , the everything app for work!
🔎 Did You Know? One of the first fitness tracker apps on the Apple App Store was called ‘Fit Phone’!
10 Free Notion Workout Templates to Track Your Fitness Goals
What Makes A Good Notion Workout Template?
A good Notion workout template helps you log exercises, track progress, and stay consistent with your training. It should cover all the core areas of your fitness routine in a clear and easy-to-update manner.
- Weekly schedule layout: Look for templates that map workouts across the week so you can stick to a structured routine 💪
- Muscle group tagging: Select Notion workout templates that categorize exercises by muscle groups to maintain balanced training 🏋️
- Exercise library: Search for a template that has a go-to list of movements with instructions and form cues 💪
- Workout tracker: Choose templates that log sets, reps, and weight for every session to track gains over time 🏋️
- Progress check-ins: Opt for Notion workout templates that add sections for body measurements, PRs, or photos to monitor changes 💪
- Rest day tracker: Pick a Notion workout template that helps you plan recovery days so you don’t overtrain or lose momentum 🏋️
- Meal planning section: Decide on templates that organize your nutrition to support your workout goals 💪
- Copyable template blocks: Use templates that duplicate routines easily without re-entering data each week 🏋️
- Integration with habit tracker: Prioritize Notion workout templates that sync workouts with daily habits to stay consistent 💪
🧠 Fun Fact: The ‘Smart bands’ market is predicted to grow by an impressive 2.4 billion U.S. dollars between 2024 and 2029, a boost of nearly 28% in global revenue.
10 Free Notion Workout Templates For Your Fitness Goals
Notion makes it easy to bring structure to your fitness routine—if you’re using the right template. Here are 10 Notion workout templates that cover everything from strength splits to nutrition logs.
1. Notion 21-Day Healthy Meal Challenge Template
The Notion 21-Day Healthy Meal Challenge Template focuses on structured eating and hydration tracking to help improve energy, clarity, and physical results. This Notion workout planner template isn’t just about workouts—it’s about fixing what fuels them.
The template guides you through a 3-week meal logging process, incorporating mood and progress tracking for added support. Charts respond to your behavior, making it easy to track progress without obsessing over numbers.
Why you’ll like this template:
- Log daily meals and hydration in a clear dashboard
- Monitor processed sugar intake through dynamic graphs
- Reflect on eating habits using built-in journal prompts
- Connect nutrition to energy and mood patterns
Ideal for: Anyone who wants to level up their fitness routine by getting serious about nutrition and meal planning inside Notion.
💡 Pro Tip: But if you’re ever stuck thinking, “What should I focus on today?” Brain steps in. You can use Brain to generate your daily plan based on your broader fitness goals. For example, you can prompt it to create a 4-day workout split or break down your mobility drills into daily subtasks.
2. Notion Health and Calories Tracker (CICO) Template
The Notion Health and Calories Tracker (CICO) Template keeps things organized with a simple daily and weekly logging system that shows how your intake aligns with your goals.
There are no built-in food databases, which actually makes it faster if you already know your macros or use an external calculator. It’s clean, math-backed, and built for efficiency. The dashboard updates automatically using formulas, so you’ll always know where you stand by the end of the day.
Why you’ll like this template:
- Record meals and calories daily without clutter
- Set weekly intake goals and watch your trends shift
- Monitor weight changes using a weekly log
- Use a formula-based system to cut down tracking time
Ideal for: Individuals seeking a minimalist calorie tracker that focuses on weight loss or gain, without unnecessary distractions.
📮 Insight: Health and fitness are the top personal goals for our survey respondents; however, 38% admit to not consistently tracking their progress. 🤦
That’s a big gap between intention and action! can help you step up your fitness game with its dedicated Habit Tracker Templates and Recurring Tasks. Imagine effortlessly building those routines, logging every workout, and maintaining a strong meditation streak.
💫 Real Results: users report a 2x boost in productivity—because staying on track starts with actually seeing the track.
3. Notion 75 Soft Challenge Template
The Notion 75 Soft Challenge Template is built for those chasing consistency over chaos. Designed for the 75 Soft Challenge, it provides a structured yet flexible layout to help you establish daily discipline in workouts, hydration, reading, and nutrition.
The dashboard is clean, customizable, and designed to hold you accountable with daily checklists and weekly reflections. It’s not just about working out—it’s about building habits that support your fitness journey.
Why you’ll like this template:
- Log daily workouts, meals, hydration, and reading habits
- Track weight, steps, and goal completion in one dashboard
- Reflect weekly with prompts to improve mindset and motivation
- Stay consistent with a minimalist, visual workout tracker
Ideal for: Anyone committing to a structured habit-building plan that combines fitness, nutrition, and mental focus—all inside Notion.
4. Notion Weight Loss Tracker – Body Transformation Template
Built specifically for weight loss, the Notion Weight Loss Tracker – Body Transformation Template provides a clean dashboard to set goals, log daily weight, track changes visually, and maintain momentum through progress photos and weekly statistics.
It uses Notion’s built-in graphs to convert your input into visual motivation, helping you stay on track without micromanaging every detail.
Why you’ll like this template:
- Break down your weight loss goal into daily and weekly targets
- Log body measurements, weight, and progress pics in one place
- View trends instantly with Notion’s auto-generated graphs
- Reduce overwhelm by using single-click logging with Notion buttons
Ideal for: Users serious about tracking progress with a visual-first format, especially those focused on weight loss and body composition changes.
5. Notion Workout → Planner + Tracker Template
The Notion Workout → Planner + Tracker Template is the kind of Notion workout template that replaces three different apps. It combines muscle group tracking, progress logging, and split planning into one dashboard.
Whether you’re doing push/pull/legs or a custom hybrid, this layout gives you full control without overcomplicating things. It also includes sections for recording body measurements, analyzing stats, and refining your workout structure over time.
Why you’ll like this template:
- Organize your workouts by split, day, and targeted muscle groups
- Register sets, reps, and weight in a detailed workout tracker
- Record body measurements to compare before-and-after stats
- Analyze training frequency and volume over time
Ideal for: Lifters who want a data-driven workout planner that covers every base—from training splits to muscle group tracking and physical stats.
🧠 Fun Fact: The fitness tracking wristwear market is worth $22.8 billion in 2024, and many of these users rely on synced templates or apps to log workouts, meals, and progress manually.
6. Notion Weight Tracker Template
The Notion Weight Tracker Template keeps it simple: track your weight, log your measurements, and see your body change over time. Achieve your full potential through progress photos and measurement inputs, making it useful beyond just the number on the scale.
If you don’t need a comprehensive workout planner and want to see clear results, this one does the job.
Why you’ll like this template:
- Input weight daily or weekly in kilograms or pounds
- Upload body progress photos in one dashboard
- Record measurements like waist, chest, and hips
- Compare changes over time with simple visuals
Ideal for: Anyone focused on weight tracking—whether you’re cutting or bulking—and want a no-fuss system inside Notion.
💡 Pro Tip: Use emojis or color coding for training intensity. Mark light, moderate, and heavy training days with distinct symbols or color tags. It gives you a quick visual cue and makes the template feel less like a spreadsheet.
7. Notion Track Your Weight Loss Journey Template
The Notion Track Your Weight Loss Journey Template focuses on just the essentials—weight, calories, workouts, and progress tracking—arranged in a way that feels manageable and motivating.
It’s built for those who want to stick with their routine without getting lost in metrics. The layout is clean and minimal, which makes updating your logs feel like a habit, not a chore.
Why you’ll like this template:
- Log your daily weight and calorie intake
- Set simple goals and track habits that support them
- View workout consistency at a glance
- Track overall progress with visual markers
Ideal for: Anyone who wants a simple and effective fitness tracker to support long-term weight loss without the clutter.
8. Notion Diet & Meal Planner | Macro Tracker Template
The Notion Diet & Meal Planner | Macro Tracker Template allows you to set specific calorie and macro goals, then build meals from ingredient-level inputs that automatically calculate totals.
It’s a clean macro calculator fused with a meal-planning tool. Add a meal, see the stats update instantly, and adjust your portions in real time. There’s also a dedicated shopping list view to keep grocery runs aligned with your plan.
Why you’ll like this template:
- Create meals using a custom ingredient database with macros
- Track daily protein, carbs, fats, and total calories
- Generate a dynamic shopping list linked to your plan
- Monitor your nutrition goals and adjust meals on the go
Ideal for: Anyone looking to simplify meal planning while staying laser-focused on macro and calorie targets.
🧠 Fun Fact: Fitness trackers like Fitbit sold 6.6 million units in 2023, but they still require a companion app or template to turn raw data into actionable fitness plans.
9. Notion Health & Habit Tracker Template
The Notion Health & Habit Tracker Template is designed to help you log daily routines, medications, and symptoms, all while tracking what’s working over time. It puts your health habits front and center without drowning you in extras.
The template leans toward simplicity, making it easy to update consistently. It’s especially useful if you’re juggling both mental and physical health routines and want a clear understanding of how habits contribute to overall wellness.
Why you’ll like this template:
- Monitor daily health habits with a visual status view
- Track medications and symptoms across weeks
- Observe habit consistency through built-in stats
- Align everyday routines with broader health goals
Ideal for: People managing a fitness routine alongside wellness or medical goals, and who want a low-effort system for habit tracking inside Notion.
10. Notion Weight-Tracking Template
The Notion Weight-Tracking Template strips tracking down to necessities—weekly logs, monthly views, and clean visuals. Just plug in your weekly weight, and the layout helps you spot trends and stay accountable.
The template is ideal for long-term use, whether you’re cutting, bulking, or maintaining. Additionally, the structure is clean, repeatable, and built to encourage habit formation.
Why you’ll like this template:
- Log your weight every week for long-term consistency
- Track progress month by month with organized entries
- Spot fluctuations with a clean visual format
- Stay focused on goals through simplified design
Ideal for: Users who want a structured, low-maintenance weight tracker to support consistent logging and real progress inside Notion.
Limitations of Notion Workout Templates
While Notion workout templates are versatile, some limitations impact how well they function as a dedicated workout tracker or fitness planner:
- No automatic workout timer: You can log sets and rest periods, but there’s no built-in timer to alert you when it’s time to move to the next set, so you’ll need a separate app for that
- Mobile experience can lag during workouts: On phones, larger databases and toggles may load slowly or freeze mid-session
- No native fitness integrations: Notion doesn’t sync with Apple Health, Google Fit, or wearables, so step counts, calories burned, or heart rate data can’t be imported automatically
- Charts require manual setup or tweaking: While visual tracking is possible, it often needs custom formulas and linked databases, which aren’t beginner-friendly and break to small errors
- Limited offline functionality: If you’re in a gym with poor signal, edits might not sync properly or display live, which messes with your logging routine
7 Alternative Notion Templates to Help You On Your Fitness Journey
If Notion’s lack of automation, integrations, or mobile performance holds you back, these alternative workout templates from offer more tailored features to support your fitness goals without the extra manual effort.
1. Exercise Log Template
Tracking workouts in Notion often involves manually creating and formatting new databases. The Exercise Log Template is a more streamlined and interactive solution, where each exercise entry is automatically converted into a task with Custom Fields such as reps, sets, weight, and duration. This allows for advanced filtering, progress tracking, and weekly summaries—all in one centralized dashboard.
Users can organize entries by workout type (e.g., strength, cardio, flexibility), tag sessions by goal (e.g., endurance, fat loss), and monitor consistency with built-in calendar views. Unlike static templates, this exercise log template is fully dynamic, supporting recurring workouts, uploading forms, and recording performance notes.
Why you’ll love this template:
- Set reminders and recurring tasks for consistent training habits
- Log individual exercises with metrics like sets, weight, and duration
- Organize workouts using status tags like Completed, Missed, and To Do
- Switch between views like calendar, board, or list, depending on your workflow
Ideal for: Fitness enthusiasts and trainers tracking daily workouts and progress trends over time.
Here’s what Siobhan Wheelan, Principal & Vetted Consultant at SDW Consulting, had to say about using templates:
2. 75 Hard Wellness Challenge Template
Completing the 75 Hard challenge requires serious consistency, and makes it easier to achieve. The 75 Hard Wellness Template includes daily checklists for all challenge criteria: two workouts, reading, water intake, diet adherence, and progress photos. Unlike Notion’s rigid tables, this setup enables automation, notifications, and mobile-friendly tracking.
Every day is structured as a task with built-in subtasks, habit tracking, and visual streak counters. The Custom fields let you log reflections, nutrition, and personal wins, while statuses make it easy to visualize streaks and gaps. Everything’s organized to keep you moving forward without falling off track.
Why you’ll love this template:
- Track completion rates, time logs, and reflective notes, helping maintain discipline over the 75 days
- See challenge stats and completion progress in a live dashboard
- Set Daily tasks across workouts, diet, and mindset goals, and use visual boards and Gantt charts to monitor your pace
- Use mobile app notifications to keep up with goals anywhere
Ideal for: Individuals taking on the 75 Hard or similar holistic fitness challenges that require daily consistency in habits.
📮 Insight: 63% of our survey respondents rank their personal goals by urgency and importance, but only 25% organize them by timeframe. Meaning? You know what matters, but not necessarily when it matters. ⏳
Goals, enhanced by Brain’s AI assistance, brings clarity to this process. It helps you break down large goals into time-bound, actionable steps. Brain provides intelligent suggestions for timelines and keeps you on track with real-time progress updates and automatic status changes as you complete tasks.
💫 Real Results: Users report a 2x boost in productivity after switching to
3. Daily Action Plan Template
The Daily Action Plan Template isn’t just for task management—it’s a practical tool for anyone who wants to bring structure to their daily fitness routine. While it’s not workout-specific, it blends habit tracking with time-blocked scheduling, creating a repeatable framework for training, meals, recovery, and mindset practices.
Why you’ll love this template:
- Plan your day by segment: workouts, meals, focus blocks, and recovery
- Monitor daily wins and recurring health routines in one dashboard
- Get alerts for tasks like stretching, journaling, or protein intake
- Build long-term discipline with structured check-ins and habit scores
Ideal for: Individuals pursuing structured daily wellness routines or personal fitness development.
4. Personal Development Plan Template
The Personal Development Plan Template is ideal for tracking long-term health habits, performance goals, and mental resilience milestones. Where Notion users may juggle several disconnected databases, users can monitor fitness, mindset, learning, and goal progress in a single place.
With fields like ‘Wins and Accomplishments’ and ‘Learning Goals’, you gain a comprehensive view of progress that extends beyond the physical. This template includes sections for long-term vision, 30, 60, and 90-day goals, as well as habit formation.
Why you’ll love this template:
- Organize mindset and wellness reflections alongside training logs
- Use review cycles to revisit and refine routines over time
- Set personal fitness, nutrition, or mental growth goals and track progress using milestones and quarterly views
- Use status updates like On Track or Off Track to adjust plans
🔑 Ideal for: Fitness-minded users looking to pair physical training with habit-building, reflection, and goal planning.
💡 Pro Tip: Track your recovery and sleep alongside your workouts. Recovery matters as much as reps. Add a simple section to log sleep hours or soreness levels so you can spot when to ease off or when you’re primed to push harder.
5. Personal Habit Tracker Template
The Personal Habit Tracker Template is ideal for building sustainable health routines—whether that’s daily stretching, tracking step counts, maintaining hydration, or practicing mindfulness. It transforms your workout plan into a gamified dashboard, where habits are color-coded, scheduled, and reflected every week.
The template utilizes clear visuals, Custom Fields (such as “10k Steps” and “Drink 64oz”), and simple open and complete statuses to help you monitor habit consistency without overcomplicating the process. Unlike Notion templates, allows you to assign each habit as a recurring task, build automation (e.g., reward tasks or milestone triggers), and evaluate adherence with progress charts.
Why you’ll love this template:
- Create a fully personalized discipline tracker with tags and scores
- Set and track daily health or productivity habits with simple toggles
- Visualize progress using structured fields like step count or water intake
- Build and organize micro habits by priority or category using custom labels
Ideal for: Users looking for a minimalist, flexible habit tracker to keep their health and wellness routines visible and accountable.
6. Yearly Goals Template
The Yearly Goals Template is designed for big-picture planning. While it’s built for general goal tracking, it also works well for long-term fitness goals, such as completing a marathon, reaching a weight target, or mastering a complex training program.
This template helps achieve your annual goals by breaking them down into manageable tasks, setting milestones, and monitoring progress across multiple views, including Gantt and Calendar. You’re not just logging workouts—you’re plotting the year with purpose.
Why you’ll love this template:
- Set annual fitness or wellness goals with measurable outcomes
- Break goals down into actionable weekly or monthly tasks
- Track milestones and deadlines with Calendar and Gantt views
- Monitor progress and make adjustments using built-in dashboards
Ideal for: Goal-setters who prefer structured, quarterly-based planning to stay committed to their fitness journey throughout the year.
7. Daily Goal Template
Perfect for structuring your day around micro fitness goals, the Daily Goal Template provides you with the tools to stay focused and track what really matters—whether that’s squeezing in a 20-minute workout, monitoring hydration, or achieving a step goal.
You can break larger health objectives into daily actions, monitor what’s done, and review tasks at the end of the day using built-in statuses, such as ‘To Do’, ‘Reviewed’, and ‘Complete’. It’s all about making small wins visible with each entry focusing on a single day’s training targets, mindset wins, nutritional goals, and movement logs.
Why you’ll love this template:
- Fix measurable daily goals related to fitness, routines, or wellness
- Follow the progress in real-time using Custom Fields and statuses
- Organize tasks and ideas in views like Notes List and Daily Notes
- Review and adjust priorities quickly through board or list views
Ideal for: People working on daily momentum, discipline, and positive reinforcement in their training journey.
Bring Structure to Your Fitness Routine with
Notion templates are a solid starting point, especially if you want everything in one place—but if you’re looking for more automation, better mobile performance, and task-level control, is the upgrade your routine needs.
Whether you’re logging sets, building out a nutrition plan, or tracking your progress day by day, offers ready-to-use templates that take the guesswork out of planning. From habit tracking to long-term goal setting, it’s designed to help you move with intention, not just momentum.
If your goal is to stay consistent, focused, and fully aligned with your fitness plan, has the tools to help you achieve it.
Sign up with today and transform your fitness routine and workouts!
Everything you need to stay organized and get work done.
