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Workout log

A plain table for recording each exercise you do, whether lifting, running or classes. It holds the numbers and a note for every line, so you can look back and see what you actually did. It sets no goals and gives no medical advice.

By Paul Gunder. Free to print for home, classroom and office use; see how our printables are made.

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Workout Log1 page · US Letter

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Workout LogNameWeek ofDateExerciseSetsRepsWeightTime or distanceNotesPrintablePal.com · free printable plannersWorkout Log
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On this page

What prints

The heading reads Workout Log with two lines above the table, one for your name and one for the week. The table has seven columns: Date, Exercise, Sets, Reps, Weight, Time or distance, and Notes. Exercise and Notes are the widest. Every row has tall writing space, since each is a single exercise.

Nothing else is printed. There are no targets, no recommended amounts and no charts, which keeps the sheet usable for any style of training.

The settings

  • Heading. Your own title, 40 characters at most, for example "Spring strength plan".
  • Log. Choose "Workout".
  • Rows. From 10 to 31, opening at 26. One row is one exercise, so a session of six exercises uses six rows.

Using the columns

Sets and Reps suit strength work: 3 sets of 8 reps, for instance. Weight is whatever unit you use, so write "lb" or "kg" once at the top of the column and keep it consistent. Time or distance is for running, cycling, rowing, swimming or holds: "25 min", "3.1 mi", "45 sec".

For a run, leave Sets and Reps empty and use Time or distance. For a yoga class, write the class name under Exercise and the length under Time. The Notes column holds anything you want to remember, such as a sore knee, a new route or a lighter weight than last time.

If you work with a trainer or physical therapist, ask what they want recorded. Some will want pain or effort noted; this sheet leaves that to your Notes column. Talk with a health professional before starting a new program, especially if you have a medical condition.

Worked example: a Tuesday and a Thursday

The week line says "Oct 14". On Tuesday you fill five rows. Goblet squat, 3 sets, 10 reps, 35 lb. Dumbbell row, 3, 10, 25 lb. Push-up, 3, 8, no weight. Plank, 3 sets, with "40 sec" under Time. Walk to cool down, "10 min". In Notes beside the squat: "last rep slow".

On Thursday you do a run: one row, "easy run", with "3.2 mi, 34 min" in Time or distance and "windy" in Notes. Over four weeks the page shows how often you showed up and what weights you used. You can see progress or a stall without any app.

Keeping a streak without pressure

The CDC pages above describe what counts as physical activity and how it fits into a week. They are general information, not a plan for you. Use the log as a record. A week with two entries still counts as a week you recorded.

If you want to track the habit of showing up, use the habit tracker. The weekly planner schedules sessions, and the sleep log can show how rest lines up with training days.

Sources

  1. CDC: Physical Activity Basics cdc.gov
  2. Health.gov: Physical Activity Guidelines for Americans odphp.health.gov