Weekly check-in form template
A weekly check-in form, and how to review it.
Your business name
Weekly check-in
Weight
1 of 8Weigh on as many mornings as you can: after the toilet, before eating or drinking, in the same clothes and on the same scale. Leave a day empty if you skip it.
- Mornings weighed
- 5
- Last week
- 72.8 kg
- Change
- −0.3 kg
Nothing you type is saved or sent.
Your business name
Weekly check-in
- Client
- Week starting
1. Weight
Mornings, after the toilet, before eating or drinking, same clothes and scale.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
- Average this week
- Last week
2. Measurements
Measure on the same morning each week, relaxed, at the same spots. Every measurement is optional.
Waist at the navel
Hips at the widest point
Chest
Upper arm
Thigh
3. Photos
Front, side and back, in the same place, light and clothes each time, so the photos compare fairly.
Photos taken this week
FrontSideBackSame place, light and clothes as last time?
YesNo
4. Training
Workouts done as planned
All of themMostAbout halfFew or noneSteps or daily activity
Best session or lift this week
Any pain or niggles? Where, and when does it hurt?
5. Nutrition
How closely did you follow your nutrition plan?
Almost every dayMost daysAbout half the daysRarelyMeals out or off-plan meals
Water a day
What made eating well hard this week?
6. Sleep, energy and stress
Hours of sleep a night, on average
Sleep quality (1 = poor, 10 = great)
12345678910Energy (1 = drained, 10 = full of energy)
12345678910Stress (1 = calm, 10 = very stressed)
12345678910Hunger and cravings (1 = none, 10 = constant)
12345678910
7. Your week
Wins this week, big or small
What was hard?
Questions for your coach
Anything else your coach should know?
8. Coach’s reply
For the coach: answer every question, name one thing that went well and set one focus for next week.
What went well
One focus for next week
Answers to your questions
Send this check-in to your coach on the same day each week. If you feel unwell, or have pain that worries you, stop training and see a doctor.
A template for coaches and clients, not medical advice. The weight block averages the mornings you enter; nothing you type is saved or sent.
A free weekly check-in form template for online coaches and personal trainers: weight averaged over several mornings, measurements, photos, training and nutrition adherence, sleep, energy, stress, hunger, wins, problems and questions. Edit it, print it, and use the review method below to answer every check-in.
- Free, no sign-up or email
- Edit, fill in and print
- Runs in your browser; nothing is saved or sent
How to review a check-in →Coaching clients? Try Trainaq free →
What is a weekly check-in form?
A weekly check-in form is the short report a coaching client sends on the same day each week. It covers their average weight, measurements and photos, how closely they trained and ate to plan, their sleep, energy, stress and hunger, and their wins, problems and questions, so you can adjust the plan from facts.
- Weight from several mornings, averaged for you
- Front, side and back photos, adherence and four 1 to 10 scores
- A coach’s reply section that prints with it
- Print it blank or filled in, or save it as a PDF
How to use it
How do you use this check-in template?
Set the questions once, then send the form on the same day every week. The client enters the mornings they weighed in, their measurements, scores and notes, and the template averages the weights. You read it, write your reply in the coach’s section, and send it back before their next training week.
Make the form yours
Switch to Edit questions to rename sections, reword or remove questions, change answer types and add your own. Keep it short enough to finish in a few minutes, or clients stop sending it.
- Six answer types, including 1 to 10 scales
- The weight block stays at the top
- Reset the template at any time
Pick a day and keep it
Choose one check-in day for each client, often the end of their training week, and keep it. A fixed day makes the weekly averages comparable and turns the check-in into a habit.
- Save a blank copy as a PDF to send
- Or go through it together on a call
Enter the week
Type each morning’s weight under its day and last week’s average, and the template shows this week’s average and the change. Then answer each section in turn: measurements, photos, training, nutrition, sleep and the week.
- Leave a day empty if it was skipped
- Kilograms or pounds
Review and reply
Read the check-in with last week’s beside it, answer every question in the coach’s reply section and set one focus for next week. Print the filled copy or save it as a PDF for both of you.
- Reply while the week is still fresh
What to ask
What should a weekly check-in include?
What you can measure, then what you can’t. Ask for the average morning weight, a few measurements and photos, how closely training and nutrition went to plan, and scores for sleep, energy, stress and hunger. Finish with wins, problems and questions, because those tell you what the numbers mean.
- Weight: several mornings, averaged, beside last week’s average
- Measurements: waist at the navel, hips, chest, upper arm and thigh
- Photos: front, side and back, in the same place, light and clothes
- Training: workouts done as planned, daily activity, best session, any pain
- Nutrition: how closely the plan was followed, meals out, water, what made it hard
- Sleep, energy, stress and hunger: hours of sleep and four 1 to 10 scores
- The week: wins, what was hard, questions and anything else
- The coach’s reply: what went well, one focus for next week, answers
Weight
Why average the weight over several mornings?
Because one weigh-in says little. Body weight moves from day to day with food, drink and the toilet, and a study of 80 adults found it tends to rise over the weekend and fall during the week. An average of several mornings, compared with last week’s average, shows the real trend.
- Weigh after the toilet, before eating or drinking, in the same clothes
- Use the same scale on a hard, flat floor
- Weigh on the same days each week if not every day, so weekend highs don’t skew one week
- Compare weekly averages, not single days
- In that study, the weekend rise was offset during the week most by people who lost or kept their weight
Reading a check-in
What should a coach look for in a check-in?
Trends and links, not single numbers. Compare this week with the last two or three, check adherence before results, and read the scores together: poor sleep, high stress and low energy can travel together. Then read the client’s own words, which often explain the numbers better than you can guess.
| What you see | What to ask or check | A possible next step |
|---|---|---|
| Average weight flat for two or three weeks, adherence high | Are portions, snacks and drinks logged or guessed? | Check the logging, then adjust the targets a little |
| Average weight flat, adherence low | What got in the way this week? | Make the plan easier to follow before changing targets |
| Weight flat but waist down | Are training and strength going well? | Keep going, and tell them why it’s good news |
| Sleep under 7 hours, energy low | What is cutting sleep short? | One sleep habit as next week’s focus |
| Hunger and cravings high | At what time of day, and on which days? | Rearrange meals around those times |
| Stress high, sessions missed | What is happening outside training? | Shorter sessions for a week or two |
| Pain, dizziness, chest pain or feeling unwell | Stop and ask what happened | Pause training and refer them to a doctor |
Practical guidance, not medical advice. Adults aged 18 to 60 are recommended 7 or more hours of sleep a night (CDC, after the AASM and SRS consensus).
The weekly review
How should a coach review check-ins each week?
Set a fixed time for reviews, and read each check-in with the client’s last few beside it. Start with adherence, then the weight average, measurements and photos, then the scores and their own words. Decide one change or none, answer every question, and reply while the week is still fresh.
- Review the oldest first, so nobody waits longest twice
- Compare photos with ones from a few weeks ago, not only last week’s
- Change one thing at a time, so you know what worked
- A client who goes quiet may need a message more than a plan change
- Send pain, dizziness, chest pain or worrying changes to a doctor, not into a plan tweak
Replying
How do you reply to a client’s check-in?
Briefly and specifically. Start with something they did well, named precisely. Answer every question they asked. Give one focus for next week, with what to do and why. If something needs a longer talk, say so and set a time. End with what you will check in their next check-in.
- “Every workout done and your waist is down again: that’s the plan working.”
- “One thing this week: the same bedtime on work nights.”
- Answer questions in the order they asked them
- Keep any criticism about the plan, not the person
For coaches
How does Trainaq handle weekly check-ins?
Each client gets a weekly check-in form in the free Trainaq app on the day you choose, with a reminder push that morning. They answer your questions and can add front, side and back photos. You review every check-in in one queue and reply with one of four reactions and a note.
- A form per client, up to 30 questions, due on the weekday you pick
- Reactions: Great work, Keep going, Let’s talk and Noted, each with a short message
- The client gets a push when you reply, and keeps past check-ins with your replies
- On the web dashboard, J and K move between check-ins in the queue
- Each check-in’s weight and measurements join the client’s progress
- The weekly coach digest on Mondays counts check-ins and flags clients who missed one
- Check-ins come on every plan
Sources
Sources
- Orsama AL, Mattila E, Ermes M, et al. Weight rhythms: weight increases during weekends and decreases during weekdays. Obes Facts. 2014;7(1):36–47.
- Centers for Disease Control and Prevention. About sleep: how much sleep you need, by age.
- Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–844.
FAQ
Weekly check-in form FAQ
How often should clients check in?
Once a week is a good default: often enough to catch problems early, and long enough for a weekly average and measurements to move. A client you see in person often may need only a short form. Whatever you choose, keep the same day each week so the averages compare.
Should clients send progress photos every week?
They can, but weekly changes are hard to see, so compare photos a few weeks apart. What matters most is consistency: the same place, light, distance, clothes and pose, at the same time of day. Photos are personal, so ask for consent, keep them private and never share them without permission.
What if a client misses a check-in?
Message them the same day, kindly and briefly: ask how the week went rather than why the form is late. A missed check-in tells you something too: it may mean a busy or hard week. If they miss two in a row, offer a short call or a shorter form until things settle.
Should clients weigh themselves every day?
Not necessarily. Several mornings a week give a fair average, and the template averages whichever mornings are filled in. Daily weighing gives the most complete picture but can worry some people. If a client finds the scale stressful, weigh less often and lean on measurements and photos instead.
Why use 1 to 10 scores for sleep, energy and stress?
Because they are quick to answer and easy to compare from week to week. A single score means little, but a fall from 7 to 4 over three weeks is worth a question. Put what 1 and 10 mean beside each scale, so the client scores the same way every week.
Can I use this check-in form for in-person clients?
Yes. Cut it down to what you don’t already see in sessions: weight, sleep, energy, stress, nutrition and questions. Hand it over as a printed copy at the last session of the week, or send the PDF, and read it before you plan the next week’s sessions.
