Choose from 2 Workout Log Templates: A 4 week Workout Log or an 8 week Workout Log.
Keeping track of your workouts will help you get better results faster. These two logs are designed to setup an exercise program that you’ll follow for a period of time. Each time you exercise, you log your performance and use it to gauge progress. Seeing your previous performance on an exercise will give you a goal to shoot for the next time you do it. For example, if you did 45 lbs 8 times in the first week, try doing 50 lbs 8 times or 45 lbs 10 times the next week.
Workout Log Template
System Requirements: Microsoft Excel® 2003 or later
User Agreement: Read it Here
First, let’s get the obvious out of the way. I’m not a personal trainer or a doctor, and I’m not giving any fitness advice. This is a simple log for you to use on your own. Always consult your doctor and a personal trainer before beginning a fitness program. Especially if it’s new.
I first created this template in 2007 based on a program that I found on Men’s Fitness. The example exercises are a carry over from one of their programs. The weights are just for illustration purposes.
Before we get to the workout log template (how to use and it’s benefits), I wanted to cover some basic terminology. These are just the basics to accompany this template.
Basic Workout Log Terms
- Reps – Short for repetitions. This is the number of times a movement is performed. So, if you did 10 push-ups, that would be 10 reps.
- Sets – This is a group of reps. So, if you did 10 push-ups, rested, and then did 10 more you did 2 sets of 10 reps.
- Tempo – How fast you perform the movement in the exercise. So a tempo of 1:2:3 would be 1 second to lower the weight (eccentric movement), 2 seconds holding the weight (isometric) and 3 seconds to lift the weight (concentric movement).
- Rest – Also known as recovery. The amount of time you rest between sets. In the Template example, the rest period is stated in seconds.
- BW – Short for Body Weight. Using abbreviations makes it easier to log your performance.
- PB or PR – Short for Personal Best or Personal Record. Use these to notate when you’ve done your best and achieved something you haven’t achieved before.
- Failure – The inability to complete a rep/set. So, if you started another set of 10 push-ups but could only complete 8, that would be considered a failed set. Be sure to note this in your log so the results are accurate, and you can see your true progress.
- Group (A, B, C or D) – This is a template specific term. The template example shows a Group A, Group B, Group C and Group D. This implies you’re going to exercise 4 days in a week. Let’s say Monday, Wednesday, Friday, and Saturday. Group A would be Monday, Group B Wednesday, Group C Friday and Group D Saturday.
Before you Start
Before you get started with a new program it’s a good idea to define your goal. Not only will this help you select the right program, but it will also keep you focused along the way.
You might also consider weighing yourself, taking measurements, and establishing some baselines before you start. Write down the items that are important to you in the notes section of the log. Some example baselines could be: your 1 rep max on a certain lift, how fast you run a mile, how many push-ups you can do, etc. Pick a few. Perform them at the beginning and end of your program and evaluate your results.
How to Use the Workout Log Template
- Find a fitness program that is designed to help you achieve your goals.
- Input the program into the spreadsheet. The template is designed so you know what exercise to do first, second etc. Exercises with a “A” or “B” after them are designed to be done together. For example, if 1A is 3 Sets of Bench Press and 1B is 3 Sets of Pull-ups you’ll do the first set of bench, rest, then do the first set of pull-ups, rest, and start back on bench. Repeating this cycle until all 3 sets are complete.
- It’s a good idea to include the number of sets, reps, and rest for each exercise in your program. You can also add a column for tempo if you want to get really precise.
- Print the page and take it to the gym with you – don’t forget a pen!
- As you complete each exercise, record the weight used (or time spend performing the exercise if cardio) in the cell for that day/exercise. The example shows the weight used for each set.
- Use the log to not only track your progress but also as a way to push yourself from one week to the next.
- At the end of the program, start a new program. Build off of the progress made, and continue working toward your goal.