Bodyweight Exercise Reps Tracker

Who this is for

No equipment, just the numbers. Log the reps or hold time for each set of press-ups, squats, lunges, planks and similar moves, then compare this week's best with last week's.

People training at home, in a park or while travelling with nothing but their own bodyweight, who want to see the reps creep up from week to week.

What this helps you track

• Reps or seconds for up to five sets of each exercise
• Each session's total and best set
• This week's best for each exercise
• Last week's figures carried forward to beat

How to use it

1. Write your name, the date the week starts and up to six exercises you are working on.
2. Before the first session, copy last week's best and total for each exercise into the weekly table.
3. After each exercise, write the reps, or the seconds for a hold, for every set you did.
4. Add the sets for the session total and circle or copy the best set.
5. At the end of the week, fill in this week's best and total beside last week's.
6. Use the browser version on your phone between sets; it saves in your own browser.

Formats

• Printable PDF (A4 and US Letter)
• Fillable PDF with form fields
• Fill in online, saved in your browser

The printable is laid out inside a box that fits both A4 and US Letter, so the two files are identical and neither one is scaled. The fillable PDF has real form fields. The online version keeps what you enter in your own browser and builds the completed PDF on your device.

How to print

Download the A4 or US Letter file to match the paper in your printer, open it in a PDF reader and print at 100% — not "fit to page", which shrinks the writing space. Both files leave a 14 mm margin, which clears the unprintable edge on home printers. To print the online version with your entries in it, use the Print this sheet button, which prints only the sheet and none of the page around it. More on printing.

Questions

How many sets should I do?

That is up to you and whatever plan you are following. The sheet has room for five sets; leave the spare ones blank. No sets, reps or hold times are suggested.

How do I record holds such as planks?

Write seconds instead of reps and put s after the exercise name so the numbers are not mixed up. Keep holds and rep exercises on separate rows.

What about harder or easier versions of a move?

Treat them as different exercises, such as knee press-ups and full press-ups, so a change in version does not look like a drop in reps.

Does it add up the sets for me?

This version is for paper and quick entries, so you add the sets yourself. The workout volume spreadsheet does the arithmetic if you want totals worked out.