Workout Log: What to Write Down

Why a log beats memory

Without a record you will repeat 20 kg forever and call it “listening to your body.” Your body is fine. Your memory is lazy. Progression needs last week’s numbers.

What to write, nothing more

• Date and session (A/B or Mon/Wed/Fri).
• Exercise, load, sets × reps. Example: squat 80 kg 3×5.
• One word if something mattered: “slept 5h,” “knee niggle,” “easy.”

Skip the essay. Skip the mood color-coding. A notes app, a cheap notebook, or a printed grid all work. Related: why logging is worth the 30 seconds.

A simple paper layout

Four columns: Exercise / Load / Sets×Reps / Note. Six rows. Print it, photocopy it, or copy the headers into your phone. The best log is the one in your bag on Wednesday.

Reviewed September 2026. Not medical advice.