Notion is an all-in-one productivity tool that combines note-taking, task management, databases, and collaboration features in a customizable workspace.
Workout templates for Notion are pre-designed layouts within Notion that help users create, organize, and track their workout routines. These workout templates integrate notes, and relational databases to create, manage and track workouts efficiently.
Available workout templates for Notion include a complete weekly workout template which allows for full workout plan customization. Individual workout session templates and a workout calendar schedule view template are a part of the complete workout template. Users can access preconfigured templates for full-body workouts, upper/lower split workouts, push/pull/legs workout routines, and an ab workout.
These workout templates feature a robust exercise database that categorizes exercises by targeted muscle groups and required equipment. Template includes a workout log to track past routines, an automated function for calculating exercise volume, and detailed logs displaying previous exercise metrics such as maximum weights lifted and repetition maximum (RM) for 1-8 reps.
Workout templates for Notion are listed below.
- 1. Complete Workout Template: A complete weekly workout plan template that allows full customization.
- 2. Full Body Workout Plan Template: Prebuilt workout session template for full body workouts.
- 3. Upper/Lower Workout Plan Template: Workout templates for individual upper and lower body workout routines.
- 4. Push/Pull/Legs Workout Template: Workout templates for separate push, pull, and lower body workout routines.
- 5. Ab Workout Template: Targeted ab workout routine template.
- 6. Workout Calendar View Template: A calendar view template to schedule and track workouts over a week or a month
1. Complete Workout Template
The complete workout template for Notion is a comprehensive weekly workout plan template that allows full customization. The workout template allows the creation of daily workouts, specifying exercise details, and detailed tracking of workout exercise progress.
The template links to a database of exercises categorized by muscle groups and equipment.
Users can input exercises, sets, reps, and weights for each workout. A workout template includes a complete workout log, automated exercise volume calculation, and detailed logs of past metrics like maximum weights lifted and 1-8 rep max (RM).
The complete workout template suits individuals who prefer a structured and detailed workout routine while having the ability to create workout routines from scratch. The workout template is ideal for those who want to track their progress closely and adjust their workouts based on performance data.
2. Full-Body Workout Plan Template
The full body workout plan template for Notion is a prebuilt workout session template focusing on exercises that engage multiple muscle groups in a single session.
The full body workout plan template is part of the complete workout template.
The template includes exercises targeting major muscle groups, such as squats, deadlifts, bench presses, and rows.
The full body workout plan template is ideal for individuals looking for efficient workouts that maximize overall muscle engagement in one workout session. Full body workout template suits beginners and those with limited time for exercise, providing a balanced workout routine.
3. Upper/Lower Workout Plan Template
The upper/lower workout plan template is a prebuilt workout session template for Notion designed to divide workouts into upper and lower body routines.
The upper/lower workout plan template is part of the complete workout template.
The workout template includes exercises for the upper body, such as bench presses and rows, and lower body exercises like squats and deadlifts.
The upper/lower workout plan template suits individuals looking to target specific muscle groups on different days. The upper/lower workout template is ideal for intermediate users who want to focus on muscle hypertrophy and strength by alternating between upper and lower body workouts.
4. Push/Pull/Legs Workout Template
The push/pull/legs workout template is a prebuilt workout session template for Notion that separates workouts into push, pull, and leg days.
The push/pull/legs workout template is part of the complete workout template.
The workout template includes push exercises like bench presses and shoulder presses, pull exercises like rows and pull-ups, and leg exercises like squats and lunges.
The push/pull/legs workout template suits individuals who prefer to focus on specific muscle groups each day. The push/pull/legs workout template is ideal for advanced users aiming for muscle hypertrophy and strength by dedicating separate days to pushing, pulling, and leg exercises.
5. Ab Workout Template
The ab workout template is a prebuilt workout session template focused on exercises that target the abdominal muscles.
The ab workout template is part of the complete workout template.
The workout template includes exercises like crunches, leg raises, and planks. Users can input sets, reps, and duration for each exercise.
The ab workout template can be used by people looking to strengthen their core and improve abdominal muscle definition. The ab workout template is ideal for fitness enthusiasts of all levels who want to incorporate targeted ab exercises into their fitness routine.
6. Workout Calendar View Template
The workout calendar view template is a prebuilt template within Notion, designed to schedule and track workouts over a week or a month.
The workout calendar view template is also part of the complete workout template.
The workout calendar view template allows users to plan workouts in advance, visualize their workout schedule, and track completed sessions.
The workout calendar view template is for people who prefer to organize their workout routines in a calendar format.
What are the Best Workout Template Features Within Notion?
Listed below are the 6 best workout template features within Notion.
- Customizable Exercise Database: Includes a growing exercise database with exercises categorized by muscle groups and equipment.
- Detailed Workout Logs: Tracks sets, reps, weights, and notes for each exercise.
- Automated Calculations: Calculates exercise volume and track metrics like maximum weights lifted, and repetition maximum (RM) for 1-8 reps.
- Prebuilt Session Templates: Includes full-body, upper/lower, push/pull/legs, and ab workout templates.
- Workout Calendar View: Allows to schedule and view workouts over a week or month in a calendar view.
- Progress Tracking: Allows to monitor improvements and adjust routines based on performance data.
What Are the Benefits of Using Workout Templates in Notion?
Listed below are seven main benefits of using the workout templates in Notion.
- Workout Organization: Provides a structured way to plan and organize workouts.
- Workout Customization: Allows full customization of workout routines to fit individual needs.
- Progress Tracking: Tracks progress over time, helping users monitor improvements.
- Time Efficiency: Saves time creating and tracking workout by provisioning advanced workout creation and tracking features and consolidating everything in one place.
- Workout Motivation: Keeps users motivated by visualizing progress and maintaining a workout routine.
- Accessibility: Accessible from any device, making it easy to update and review workouts on the go.
- Collaboration: Enables sharing and collaboration with workout partners or personal trainers.
How Can Personal Trainers Benefit from Workout Templates in Notion?
Listed below are six main benefits for personal trainers using workout templates in Notion.
- Client Management: Organizes and tracks multiple clients’ workout plans in one place.
- Customizable Plans: Allows the creation of tailored workout routines for each client.
- Progress Monitoring: Tracks clients’ progress and adjusts plans based on performance data.
- Time Efficiency: Saves time by using prebuilt templates and automating calculations.
- Collaboration: Allows to share workout plans and logs with clients for better communication.
- Accessibility: Accesses and updates workout plans from any device, anywhere.
How to Make a Workout Plan in Notion?
To make a new workout in Notion, choose the right workout template, customize the workout name, select exercises and their details, and organize the routine.
The six steps to create a new workout in Notion are listed below.
- Choose a Template for Your New Workout
- Rename Your Workout
- Specify the Date of the Workout
- Select Workout Exercises
- Specify Workout Exercise Details
- Develop Workout Routine
1. Choose a Template for Your New Workout
To begin creating a new workout in Notion, start by choosing a template. You have the option to choose between a pre-built workout template, which includes specific workouts, or a blank workout template.
You can utilize a pre-built template and modify it to your preferences.
The blank workout template is the default option, enabling you to start from scratch and develop a personalized workout plan.
2. Rename Your Workout
To rename a workout, click on the title area of the workout and type in a new workout name.
3. Specify the Date of the Workout
To specify the date of the workout, click on the date field within the template and choose the appropriate date from the calendar picker.
4. Select Workout Exercises
To select workout exercises, click on the “+ New” row, under the “Exercise” column click on the blank space and select the exercise.
You can add exercises by typing directly into the exercise section field or by selecting from the dropdown list if available.
5. Specify Workout Exercise Details
To specify workout exercise details in Notion, fill out the following.
- Sets: Enter the total number of sets per exercise.
- Rep Range: Specify the target repetition range for each set.
- Rest Time (Seconds): Indicate the rest duration between sets.
- Weight: Pre-fill the weight you plan to use for each exercise.
- Notes: Add any specific notes that could help during the workout or for future reference.
Bonus Tip
Utilize the workout log to access historical data on exercises performed in the past. By clicking through to a specific exercise, you can view the heaviest weight lifted for that exercise and estimated repetition max (RM) for 1 – 8 reps, helping you pre-fill weights for future workouts.
6. Develop Workout Routine
To develop a workout routine in Notion, you can construct multiple workouts for an extended period such as a week or a month.
Consider creating reusable workouts as templates that can be accessed and repurposed for recurrent training cycles. You can duplicate past workouts and adjust variables such as weights, sets, and exercises to suit your current training needs.
How to Track Workout Progress in Notion?
To track workout progress in Notion, enter the data as you complete each set during the workout.
After completing all sets of a given exercise, check off the exercise completion box, and edit the exercise details or notes if necessary.
Add the total number of reps completed in all sets combined for a given exercise and the workout tracker will automatically calculate the total volume for that exercise.
Can I Edit the Workout Tracker Template in Notion?
Yes, you can edit the Workout Tracker Template in Notion. The workout tracker allows you to add new exercises, edit selection options for rep ranges, and rest periods, and customize other elements of the template to better suit their workout preferences and requirements.
How to Add Exercises to the Exercise Database in Notion?
To add new exercises to the Exercise Database in Notion, you will have to access the database, duplicate an exercise, rename it, and specify the relevant target muscle group and equipment.
The five steps to add exercises to the Exercise Database in Notion are listed below.
- Access Exercise Database
- Duplicate Existing Workout Exercise
- Rename Workout Exercise
- Specify Target Muscle Group
- Specify Needed Equipment
1. Access Exercise Database
To access the Exercise Database in Notion, navigate to the “Exercises” subpage within your workout template.
Once there, locate the “By Muscle Group” view, which provides an organized overview of the exercises categorized by the muscle groups they target.
2. Duplicate Existing Workout Exercise
To add a new exercise to the Exercise Database, start by duplicating an existing workout exercise. This can be done by right-clicking on the desired exercise entry or clicking on the three dots on the right side of an exercise and selecting “Duplicate” from the context menu.
Duplication action copies all the predefined settings which you can modify according to the new exercise’s requirements.
3. Rename Workout Exercise
To rename a workout exercise, click on the exercise name field and type the new name of the exercise you wish to add.
4. Specify Target Muscle Group
To specify the target muscle group for the exercise, click on the muscle group field. A dropdown menu will appear, allowing you to select the appropriate muscle group this exercise targets.
5. Specify Needed Equipment
To specify the equipment needed for the exercise, click on the equipment field. From the dropdown menu, select the necessary equipment that the exercise requires.
How to Change Options for Repetition Ranges?
To edit rep range options in the workout tracker, access the Workout Log, locate the “Rep Range” column, and edit property options to customize as needed.
The three steps to change options for repetition ranges are listed below.
- Access the “Workout Log”: Navigate to the workout log section within your workout tracker.
- Locate the “Rep Range” Column: In the workout log, find the “Rep Range” column, click on it, and then select “Edit property” from the dropdown menu.
- Edit the “Rep Range” Options: Modify existing options or add new rep range options to tailor the workout tracker to your specific needs.
How to Change Options for Rest Periods?
To edit rest time options in the workout tracker, access the Workout Log, locate the “Rest Time” column, and edit property options.
The three steps to change options for rest periods are listed below.
- Access the “Workout Log”: Go to the workout log section within your workout tracker.
- Locate the “Rest Time” Column: In the workout log, find the “Rest Time” column, click on it, then select “Edit property” from the dropdown menu.
- Edit the “Rest Time” Options: Modify existing options or add new rest period options according to your needs.
How to Create Your Own Workout Template in Notion?
To create your own workout template in Notion, you need to set up a relational exercise database and other essential components like a workout log and a calendar view for scheduling.
The five main steps to create your own workout template in Notion are listed below.
- Create a New Notion Page: Start by opening Notion and creating a new page dedicated to your workout template.
- Set Up Relational Databases: Establish databases for exercises, muscle groups, and equipment, making sure they can interlink to provide comprehensive information on workout routines.
- Create Workout Log Database: Develop a separate database to track your workout exercises, including fields for exercises, sets, reps, and rest periods.
- Integrate Calendar View: Include a calendar view to visualize and plan your workouts effectively, ensuring a structured workout routine.
- Configure, Customize and Refine: Tailor the template to your preferences by adding filters, sorting options, and other customizable features to suit your fitness goals.
What is the Difference Between Notion and Spreadsheet Workout Template?
The key difference between Notion and spreadsheet workout templates – such as those in Excel workout templates, Google Sheets workout templates, or Apple Numbers workout templates – lies in the interface and functionality.
Notion provides a more dynamic setup with relational databases, which allows linking between exercises, equipment, and workout logs. Workout template in Notion facilitates easier access to historical data and exercise specifics. Spreadsheets, while versatile and powerful in data manipulation and calculation, often require more manual setup for relational data.
Notion also offers better customization for visual and structural components, such as embedding calendars directly within the workout plans or tracking pages. In contrast, spreadsheets primarily focus on numerical and text data manipulation.
Personally, I use Google Sheets workout templates for creating and tracking workouts. Some workout templates in Google Sheets allow tracking each set of exercises and provide an overview of progress from previous sessions. Google Sheets platform offers flexibility in creating detailed workout routines for up to 16 weeks at a time, streamlining long-term fitness planning and tracking.
What are All Other Workout Templates Besides Notion?
Listed below are all other workout templates besides templates for Notion.
- Google Sheets Workout Templates: Online spreadsheets for planning and tracking workouts. Google Sheets workout template allows users to input exercise details like names, sets, reps, and weights. It offers flexibility, ease of access, and collaborative features. Ideal for users accessing workout data across devices or sharing plans with trainers.
- Microsoft Excel Workout Templates: Spreadsheets for planning and recording fitness routines. Excel workout template allows users to input exercise details such as names, sets, reps, and weights. Known for customization and data-driven tracking. Suitable for those preferring detailed and analytical tracking.
- Workout Templates in PDF (Printable): Printable documents for creating and tracking workout sessions. Printable PDF workout templates provide a structured format for logging exercises, sets, and reps. Used for simplicity and tangibility. Ideal for individuals preferring a physical workout journal.
- Microsoft Word Workout Templates: Document-based templates for planning and tracking exercise routines. Word workout template offers a text-oriented format for logging exercises, sets, and reps. Known for simplicity and familiarity. Suitable for users preferring a descriptive approach to logging workouts.
- Google Docs Workout Templates: Text-based documents for planning and tracking workouts. Google Docs workout template provides a simple format for logging exercises, sets, and reps. Used for simplicity and ease of access. Ideal for users writing out fitness routines and accessing plans from any device.