Use this check-in as a starting point, not a rule book. Keep the same questions for four to six weeks so you can see trends.
Send it the same day each week and reply inside the window you promised. That is the difference between busy and professional.
→ How to track progress once you collect the data
→ Five check-in tips that keep clients replying
Copy-paste template
Subject line: Weekly check-in - [Client name] - Week of [date]
- Body weight this morning, after bathroom, before food
- Waist measurement at the navel, same tightness
- Sleep rating from 1 to 5, with one line why
- Stress rating from 1 to 5, with one line what caused it
- Energy rating from 1 to 5 during training
- Training: how many of the planned sessions were completed
- If you missed a session, what got in the way
- Food: two or three lines about a typical day, not a perfect day
- One win this week, even small
- One thing you want help with next week
How to keep clients filling it in
Shorter forms work better. A reminder on the same day each week keeps the habit going.
Reply in human tone. Avoid punishing language when a check-in is late.
→ Why inboxes and spreadsheets outgrow 10 clients
What to do with the answers
Look for three-week patterns before rewriting the plan. If adherence drops, fix schedule and volume first.
Short FAQ
Can I add body photos?
Yes. Use a private upload link and agree on secure storage.
Are 10 questions too many?
For some clients yes. Merge two or three into one block and test.
What if a client sends only two lines?
Reply with the minimum safety answer and remind them of the format kindly.
How do I store data under GDPR?
Use a tool built for health data. Do not store check-ins in random group chats.
Should clients log food daily?
Only if your program uses that data. Otherwise you waste their attention.