An Apple Notes Workout Template You Can Copy

To track a workout in Apple Notes, keep a full date, an exercise name and the sets you actually complete. Include the weight and unit. The template below uses plain text: copy it without an account, then adapt it to the exercises in your workout.

Copy This Template into Notes

Paste this block into a new note. Replace the bracketed fields and add or remove set lines to match what you do. The sample lines provide a recording format, not a prescribed number of sets.

Workout — [full date]
Location / equipment: [optional]
Unit: kg or lb

[Exercise and variation]
Set 1: [reps] at [weight and convention]
Set 2: [reps] at [weight and convention]
Note: [setting, side or useful change]

[Next exercise]
Set 1: [reps or duration] at [weight if applicable]
Note: [optional]

Keep a blank copy for future workouts. When you reuse it, change the date and clear any old results before you start. An empty line means you haven’t recorded anything yet; it should not look like a completed set.

A Completed Example

This invented example shows three recording choices: weight per dumbbell, different reps on each side and a timed set. The exercises, weights and set counts illustrate the format. They are not a recommended workout.

Workout — 14 September 2026
Gym A — unit: kg
Illustrative record, not a training program

Dumbbell bench press
Set 1: 10 reps at 16 kg per dumbbell
Set 2: 9 reps at 16 kg per dumbbell
Set 3: 8 reps at 16 kg per dumbbell

One-arm dumbbell row
Set 1: 10 reps each side at 20 kg
Set 2: left 9, right 10 at 20 kg
Note: same bench

Plank
Set 1: 35 seconds
Set 2: 30 seconds

Once your convention is clear, you can shorten the entries. For the bench press, “16 kg per dumbbell — 10, 9, 8 reps” keeps the information from all three sets. Writing “3 × 10” would change the record, because the actual rep counts decreased.

Include the Details You’ll Need Later

Write “per dumbbell” when the weight refers to one dumbbell. Add “each side” when you count repetitions separately. If the two sides differ, keep both numbers. The guide to logging sets, reps and weight covers these conventions.

Use a date with the year and the month written out when sharing your notes. “14 September 2026” stays clear for readers who write dates in a different order. Use kg or lb beside each weight when the units change. A workout recorded in pounds needs no conversion to use this template.

A short note is enough for context: “different machine,” “seat 3,” or “set not done.” Keep the details that will help you understand the workout later. Every optional field does not need an answer.

Make Older Workouts Easy to Find

You can keep one note per workout or collect several workouts in a monthly note. For a monthly note, give each workout a dated heading. Notes supports headings, lists and tables, with headings available to organize longer notes. Apple explains these formatting options.

Plain text is enough for this template. Use the guide’s print button if you prefer to fill in the lines on paper.

Continue This History in Log

If you want to find your exercises and their previous weights in Log, you can import the text from your notes. Keep the original note and check the result after it is added. The Apple Notes import guide explains the steps, data processing and limits of undoing an import.