Printable Weight Tracker (Free PDF)
Twelve weeks on one page: a chart you write your own scale onto, and a table underneath for the date, the number, your waist and what was going on that week.
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The top half is a plotting grid: twelve week columns across and ten bands down, with a blank field on every horizontal line. You write your own scale down the left edge, because a chart with numbers already printed on it would only fit one person. Plot a dot each week, join the dots, and a trend becomes visible in a way that a column of figures never quite is.
The table underneath has one row per week with four columns: date, weight, waist and a wide notes column. The notes are what make the chart readable six weeks later, when a dip or a spike needs explaining: a week of illness, a holiday, a new training block, a change of scales, a course of medicine. Waist has a column of its own because a tape measure often moves in weeks when the scale sits still, and the two together tell a steadier story than either alone.
Choose pounds or kilograms before downloading and both the chart heading and the table column change with it, with the waist column switching between inches and centimetres. The eleven scale fields, the twelve table rows and the two header fields are all form fields, so the sheet can be filled on a laptop and reprinted whenever it is needed. It is one page in US Letter or A4, printed in gray and black so a plotted line in pen or pencil stays easy to read.
