A weekly self-check of training, nutrition, sleep and mood that auto-scores and produces a printable AI PDF report to plan next week.
Quick answer
Free and ready to use, the Weekly Progress Self-Assessment lets coaches and clients track weekly progress in minutes. Responses to the Weekly Progress Self-Assessment are auto-scored across its 5 rated areas and turned into a printable AI PDF report you can share.
Disclaimer: this page and its AI report are for self-reflection and process reference only. They do not constitute medical, psychological, financial, legal or safety advice. Consult a qualified professional when needed.
Methodology: items are a structural adaptation of widely used frameworks, not an official version; scoring is indicative, not diagnostic.
The Weekly Progress Self-Assessment helps coaches and clients track weekly progress in a structured, repeatable way instead of guessing or rebuilding from scratch.
Each response is scored across all 5 rated areas — from training this week to nutrition this week — and turned into a personalized, printable AI PDF report. A QR code on the Weekly Progress Self-Assessment report opens an AI consultant chat about those results, so the client gets clear next steps and you get a deliverable you can stand behind.
Seven facts about the Weekly Progress Self-Assessment, in the order you will need them.
| Template | Weekly Progress Self-Assessment |
|---|---|
| Category | Fitness & Nutrition |
| Format | Weekly progress review, five areas rated 1–5 |
| Time to complete | About 10 minutes |
| What you get | A weighted profile across training this week, nutrition this week, sleep this week and the remaining rated area, delivered as a personalized, printable AI PDF report with a QR code into an AI consultant chat |
| Best for | Coaches and clients |
| Cost | Free to copy, customize and reuse on FormLM |
Live preview of the Weekly Progress Self-Assessment as respondents see it, plus the scored AI PDF report it generates.
Everything the Weekly Progress Self-Assessment ships with, before you customize it.
The Weekly Progress Self-Assessment scores training this week first, then nutrition this week and the remaining rated areas.
The Weekly Progress Self-Assessment: all 5 rated areas are weighted into one profile instead of being averaged.
One printable report per respondent, drafted from their own answers to the Weekly Progress Self-Assessment.
The Weekly Progress Self-Assessment keeps every rating attached to sleep this week and the other four areas, so nothing has to be retyped later.
Four steps from a copy of the Weekly Progress Self-Assessment to work you can hand over.
Copy the Weekly Progress Self-Assessment with its 5 scored dimensions, report layout and branding into your FormLM workspace — free.
Tune the Weekly Progress Self-Assessment — the 5 dimensions, their weightings and the question wording — to how you assess coaches and clients.
Send the link or QR code for the Weekly Progress Self-Assessment; each response lands in one timestamped list.
Open the AI PDF report the Weekly Progress Self-Assessment generated for that respondent and send it to them.
Three moments where the Weekly Progress Self-Assessment earns its place.
Set the baseline with the Weekly Progress Self-Assessment so the eight-week review has something real to compare against.
Re-run the Weekly Progress Self-Assessment to see which of the 5 rated areas is holding the result back.
Hand a walk-in client the Weekly Progress Self-Assessment report — the assessment itself is the deliverable, printable and branded.
Who runs the Weekly Progress Self-Assessment, and what each of them does with the responses.
Run the Weekly Progress Self-Assessment the same way for every client instead of rebuilding the form each time.
Standardize how coaches and clients capture and review weekly progress across many clients.
Hand clients a branded, reusable Weekly Progress Self-Assessment — set it up once and it keeps working between sessions.
What makes the Weekly Progress Self-Assessment a usable deliverable rather than a blank form.
The questions respondents meet in the Weekly Progress Self-Assessment — scored, with a per-person AI PDF report.
