How To Use A Weight Training Log

Many individuals that regularly perform a weight training program utilize a weight training log.

The intent of a weight training log is to track virtually all aspects of your weight training program. It can be used to gauge your progress toward obtaining your personal weight training goals.

There are a variety of weight training log formats that you can choose from, and they can readily be found online, at your local office supply store, and many department stores.

The purpose of using a weight training log is to track the progress and results of your weight training program. As previously mentioned, there are several weight training log formats available to choose from. When deciding on the format type for your weight training log, you will want to choose one that will allow you to specifically track the items that are of interest to you.

When using a weight training log, you will want to dedicate one sheet for each day that you perform your weight training program. Below is a list of several of the items that you may want to consider tracking when performing a weight training program:

• The day when you performed the workout

• The time when you performed your weight training program

• The duration of time that it took you to complete your weight training program

• What warm-up exercises you performed prior to performing your weight training routine (i.e. rode the exercise bike for 15 minutes at level 7, performed these stretching exercises for 30 seconds each for a total of 15 minutes...)

• The muscle groups that you worked out on that day

• The exercises that you performed for each muscle group and the order in which you performed each of them

• The number of sets that you performed for each muscle group

• The number of repetitions that you performed for each set

• The amount of weight you used for each set

In addition, a weight training log can be used in conjunction with your personal weight training goals. For example, one of your personal fitness goals may be to perform one repetition of the flat straight bar bench press at 300 pounds within the first 3 months of beginning your weight training program.

Additional examples include decreasing your waist measurement by one inch within the first 30 days, increasing your thigh measurement by one inch within the first three months, and so on. In this case, you will be using your weight training log to track your progress in regards to the specific metrics and goals defined in your personal weight training goals.

Below is an example of additional tracking that can be performed using a weight training log:

• Your progress in obtaining your target weight goal (whether it is to gain or lose weight)

• The inch measurements of your various body parts (i.e. chest, neck, arms, legs...)

• The maximum single repetition weight amount you are able to perform for various exercises (i.e. flat straight bar bench press, squats, dead lift, military press...)

As is evident, there are several ways in which you can use a weight training log to monitor your development and track your progress relevant to your personal weight training goals.

Benefits of Using a Weight Training Log




In addition to being able to track the specific details associated with your weight training program and your progress toward obtaining your personal weight training goals, there are several bonus benefits as well.

One of the primary concerns when regularly performing a weight training program is that you develop all of your muscle groups in relation to one another. More specifically, you will want to ensure that each muscle group is making proportional gains in both strength and size.

This is where a weight training log can be beneficial. For example, you can calculate the percentage gain in both size and strength for each major muscle group.

Tracking your results at this level may reveal, for example, that you have improved your strength by 12% to 15% for the chest, biceps, triceps and shoulders, but only improved your strength for your legs and back by 3% to 5%. In this case, you may want to increase your focus and intensity on your leg and back workouts.

In another example, you may find that you have made significant gains in increasing the size of specific muscle groups while others have not responded to your weight training efforts. In the event that this occurs, you may want to modify your weight training program to address the discrepancy in proportional gains across each of your muscle groups.

Weight training logs are also very useful for tracking injuries. For example, if you injure yourself while weight training, you could make a note of the type of exercise used, the amount of weight lifted, the number of sets and reps that preceded the occurrence of the injury, and the type and severity of the injury itself. By tracking these types of metrics and others, you'll be better prepared to avoid the injury in the future.

For the reasons listed above, weight training logs can be extremely beneficial in tracking your progress and the obtainment of your personal weight training goals. In addition, weight training logs are excellent for pointing out any deficiencies in your weight training program and will assist in making sure that your gains are proportional across all muscle groups.

All in all, a weight training log is an excellent tool for tracking and monitoring the progress of your weight training program. With most lifestyles being fairly hectic, it is easy to lose focus and simply go through the motions.



In the event that this occurs, most individuals tend to see a decrease in the rate in which they continue to make gains. This is where a weight training log becomes most useful, as constantly monitoring your results will assist in maintaining a high level of focus.

To this end, it is highly recommended that each individual use a weight training log to monitor their progress, especially individuals that are just starting out.

If you decide to utilize a weight training log, you will need to determine the level of detail with which you will track the results and progress of your weight training program.