30+ Sample Workout Logs

What Is A Workout Log?

Similar to a fitness schedule, a workout log is a monitoring tool people use for their exercise programs. It can come in the form of a calendar, table or a simple blank spreadsheet that users fill out as they undergo their training.   

According to the World Economic Forum, workout app downloads increased by 46% worldwide in the first half of 2020. This was partly due to the global pandemic which forced many countries to impose strict lockdowns.    

Parts of a Workout Log

Depending on your fitness goals and plans, you can choose to organize your workout log into subsections. To successfully track your progress, include these useful parts in your workout log: 

Parts Of the Body: It is helpful to divide your body into regions so you can choose to narrow your focus on target areas. You can create different tables for each body part. For example, the upper body section can be further divided into biceps, triceps, chest, shoulders etc. Your lower body can be subdivided into legs, calves, inner and outer thighs etc. Exercise Name: It is imperative you label your exercises properly. There are hundreds of different workouts out there and you do not have to memorize each one. It is, however, helpful to familiarize yourself with the ones you plan to use more frequently. If your objective is bodybuilding, exercises like bench press or deadlift would aid in bulking up. Target: Your target can be anything depending on your goal. It should be determined prior to a workout. Typically, strength training entails lifting a specific weight that can be increased gradually. Aerobic and flexibility training have a certain number of rounds or sets that must be repeated. Set realistic targets. It is best to start small and gradually increase your intensity and momentum. Actual: Now that you’ve set your ideal weight or reps, the next step is to input your actual performance after completing your workout for the day. Don’t beat yourself up for not accomplishing your targets, use it as motivation to do better in the next round.Notes For Improvement: In your table or spreadsheet, leave a final column for remarks. Taking notes for improvement is intended to help you do better in the next sweat session. You may also use this part to note any body pains or discomfort encountered during a workout.
 

How To Create a Workout Log

You can decide how simple or elaborate your workout log can be. A beginner’s log may look different from an experienced gym buff’s schedule. Choose from dozens of printable templates above and pick the one that works for you. Follow these basic steps to get started: 

Step 1: Have A Goal

Before jumping into any committed program, ask yourself what your objective is. Why do I need a workout log in the first place? Am I training for a major marathon? Is there a big competition I am preparing for? Do I want a stronger core and more toned arms? Establishing a clear goal will set the tone of your exercise log.    

Step 2: Map Out A Schedule

Create your timetable. Am I willing to commit to every MWF or every other day? Or am I only free to workout during weekends? Your schedule may look like a calendar or a simple table. It would entirely depend on you. Do not forget to include the time and date of your workouts. 

Step 3: Research On Possible Exercises

Inform yourself as much as you can. Watch fitness videos or read up on wellness articles. Try seeking advice from a fitness coach or personal trainer. Ask them for some tips which you can incorporate in your own workout log. You could even ask a friend who regularly goes to the gym for additional input.  

Step 4: Fill In the Details

Now that you are aware of the exercises, write them down and put them in your schedule. The more details you include, the better. For example, you could switch up your cardio sessions: 20 minutes jogging on Tuesday and 45 minutes cycling on Thursday. 

FAQs

Why keep a workout log?

Maintaining a workout log is a useful tool when monitoring your exercises. Not only does it keep your fitness schedule organized, the information you put in your workout can serve as a basis for future improvement in case you want to modify and change your exercise program.

How do you write a workout log?

Excel is a common tool used but other applications may be used too. Start by creating a table or spreadsheet on MS Excel. Fill in your goals, timetable and exercises. Sample templates are also widely available and can be edited to fit your workout needs.

What is an exercise log?

An exercise log is a schedule designed to organize your workout and help execute your fitness goals. It usually contains the date, time and details of exercises. It is also a practical way to help you track your fitness progress and development.

Getting fit or starting a healthy lifestyle is one of the most common New Year’s resolutions. But what’s even more common is we often break our promise and end up not fulfilling that resolution. It can be difficult but taking little steps can give us the necessary push. Take that first step towards a healthier lifestyle. Create a workout log now!