Free workout log
Date, exercise, sets, reps, weight or time — written down the way you did it.
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About this document
A workout log is a plain training record: the date, the exercise, sets, reps, and the weight or time — one line per exercise, written the way you actually did it. Over weeks the page does what memory can't: show you, in your own handwriting, what you lifted last time.
When to use it
- You train without a coach and keep guessing what weight you used last week.
- You follow a simple program and want the numbers on paper at the rack, not in a phone.
- You're coming back after a break and want an honest record of where you're starting.
Getting it right
- Write the set down between sets, not after the session — post-workout memory rounds everything up.
- Repeat the date down the column for a multi-exercise day; one line per exercise keeps rows scannable.
- Use the notes column for how it felt in your own words — that's the context the numbers can't hold.
It's a record sheet, not a trainer: it doesn't suggest weights, count calories, judge intensity, or give injury or health guidance — for those, ask a qualified professional.
Common questions
- Does it calculate anything?
- No, deliberately. It prints what you enter — no volume totals, no calorie math, no one-rep-max estimates. The value is the honest record.
- Cardio too, or just lifting?
- Both — the Weight / time column takes either "135 lb" or "25 min", so a run and a squat day live on the same page.
- One sheet per week or per program?
- Whatever you'll actually keep up. The Period field takes a month, a program name, or nothing at all.
This tool provides general information and document preparation, not legal advice.