Training and Session Log
Record what you actually did in each session, so progress over a block is something you can look at rather than something you try to remember.
FT-01 1 page
Fitness and training · FT-04
Strength Training Workout Log
A free printable strength training log — one row per set, with exercise, reps, load, rest, effort and how the lift moved. No programme printed.
Download Free · no sign-up
One page. Choose your paper size — both versions are laid out identically, so neither one gets shrunk to fit.
Print it and write on it
Fill it in type and save
The fillable versions have real form fields — open them in any PDF reader, type into them and save. Printing help.
What this sheet is for
See what you actually lifted set by set, so the next session is decided by what happened rather than by what you think you remember.
Who it is for
Anyone lifting weights on their own or following a programme written by a coach, in a gym or at home.
How to use it
- Write in the effort scale you use at the top, so the effort column means one thing.
- Fill a row in between sets. Written up afterwards it is a guess.
- Record the load in your own units and say so — the sheet does not assume any.
- Use the last column for how the lift moved, not just whether you finished it.
- Note niggles at the foot. A pattern only becomes visible in writing.
What is on the sheet
One page, top to bottom:
Printed under the title: Session by session in the weights room — the exercise, the set, the reps and the load you actually lifted, with the rest taken and a line for how it moved.
A record, not a programme. There is no programme on this sheet and none is implied. No exercises, loads, rep ranges or rest periods are printed. What you lift comes from you or your coach; this is the record of what happened. Nothing here is training or medical advice.
Write-on lines: Name · Block or week · Session focus · Effort scale used
Sets — one row per set — effort in whatever scale you named above
Table, 8 rows: Date · Exercise · Set · Reps · Load · Rest · Effort · How it moved
Ruled lines: Niggles, changes made, and anything to carry into the next session
Questions
Why is there no programme or set and rep scheme on this sheet?
Because what you should lift depends on your training age, your injuries and what you are training for, none of which a printed sheet can know. Bring a programme from a coach or a source you trust and write it in. Nothing here is training or medical advice.
Why one row per set rather than one row per exercise?
Because in strength work the set is the unit that changes — the load drops, the reps fall away, the last set is the one that tells you something. A single row per exercise averages all of that into nothing.
Related sheets
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Track the usage measure that actually decides when something is replaced, instead of guessing from how old it looks.
FT-02 1 page
Running Training Plan Sheet
Hold a training block on one page with planned and actual side by side, which is the comparison that tells you whether the plan survived contact with your life.
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Training Kit and Equipment Inventory
See what you actually own and what a year of kit costs, including the shoes and consumables that quietly go through faster than anything else.
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Also in the resources library
The same subject, with a version you can fill in on screen.
Bodyweight Exercise Reps Tracker
Reps or seconds for up to five sets of each exercise.
FT-666 Tracker PDF Online
