Training Guides / Tracking progress
How to keep a training log
A training log turns guesswork into data. Learn what to record, paper vs app, a simple template you can copy and how to read your log to make better decisions.
Track. Lift. Repeat. A training log is the simplest tool for steady progress. Without one, most people repeat the same weights for months without realizing it. With one, every session has a clear target: beat last time, even by a little.
What to record
At minimum, for every exercise:
- Date
- Exercise name
- Weight, sets and reps for every work set
- RPE or reps in reserve for at least the main lifts; see sets, reps and RPE
Useful extras:
- Sleep hours the night before and a 1 to 5 energy score
- Body weight (morning, several times a week)
- Notes on technique, pain, equipment or setup (for example "safety pins at hole 6")
- Rest times for key lifts
Paper vs app vs spreadsheet
| Option | Pros | Cons |
|---|---|---|
| Paper notebook | Simple, no distractions, no battery | Harder to analyze, can be lost |
| Phone app | Timers, history, charts, plate math | Phone distractions, subscription costs |
| Spreadsheet | Fully customizable, easy charts | Typing during the session is awkward |
All of them work. The best log is the one you will actually use every session.
A simple template
| Date | Exercise | Set 1 | Set 2 | Set 3 | RPE | Notes |
|---|---|---|---|---|---|---|
| Mon 6 Jan | Squat | 60 kg x 5 | 60 x 5 | 60 x 5 | 7, 7, 8 | Depth good |
| Mon 6 Jan | Bench press | 45 x 5 | 45 x 5 | 45 x 4 | 8, 9, 10 | Missed last rep |
| Wed 8 Jan | Squat | 62.5 x 5 | 62.5 x 5 | 62.5 x 5 | 7, 8, 8 |
Write the planned weights before the session, then fill in what actually happened.
How to read your log
Look for trends, not single sessions. One bad day means little. Three weeks without progress on a lift means it is time to change something.
Estimate your one-rep max to compare different rep counts. A common formula (the Epley formula) is: estimated 1RM = weight x (1 + reps / 30). For example, 80 kg for 5 reps gives an estimate of about 93 kg. It is only an estimate and becomes less accurate above about 10 reps.
Compare weekly volume (sets per muscle) to how you feel. If you feel beaten up, compare it with weeks you felt good.
Track personal records separately: best weight for 1, 3, 5 and 10 reps on each main lift. Seeing records pile up is motivating.
Using the log to progress
- Before each session, check last time's numbers.
- Set a target: one more rep, or the next weight up.
- After each session, add a one-line note on what to change next time.
When progress stalls despite good effort, use the log to troubleshoot with our plateau guide.
Photograph your notebook page or export your app data every month. Years of training history are worth keeping.