Workout Log
Strength
| Exercise | Sets | Reps | Weight | Rest | Notes |
|---|---|---|---|---|---|
Cardio
| Activity | Duration | Distance | Avg Heart Rate | Calories |
|---|---|---|---|---|
How to fill out a Workout Log
Log every session and see your progress. The strength table records each exercise with sets, reps, weight, rest and notes; a cardio table covers activity, duration, distance, heart rate and calories; and a notes box captures how you felt. Bring it to the gym on a clipboard or keep it in a binder.
How to fill it out
- Write the date and the workout (e.g. “Upper body” or “Leg day”) at the top.
- For each exercise, record the number of sets, reps per set, and the weight used.
- Note rest time and anything worth remembering — form cues, a new personal best.
- Log cardio separately, then jot down energy, sleep or soreness in the notes box.
Tips
- Progressive overload: try to add a rep or a little weight compared with last session.
- If reps differ by set, write them like “10/8/8”.
- Keep logs in order in a binder so you can compare week to week.
- Talk to a doctor or qualified trainer before starting a new exercise program.
Workout Log example
- Date
- 10/14/2026
- Workout
- Lower body
Strength
- Back squat · 4 · 8 · 135 lb · 2 min · Felt strong
- Romanian deadlift · 3 · 10 · 115 lb · 90 s
- Walking lunges · 3 · 12/leg · 25 lb DB · 60 s
- Leg press · 3 · 12 · 180 lb · 60 s · New PR
- Calf raises · 3 · 15 · 50 lb · 45 s
- Plank · 3 · 45 s · BW · 30 s
Cardio
- Incline treadmill walk · 15 min · 0.8 mi · 128 bpm · 110
How I Felt / Notes
Good energy, slept 7.5 h. Increase squat to 140 lb next week.
All names, companies and contact details are fictional. Click “Fill sample” above to put this example into the empty fields; click again to remove the parts you did not change.
FAQ
How do I record different weights for each set?
Write them in the Weight column separated by slashes (e.g. 95/105/115), or use one row per set.
Can I use it for home workouts?
Yes. Use the Weight column for bands or bodyweight (BW) and the Notes column for variations.
Does it print on one page?
Yes, it prints as a single US Letter or A4 page.
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