Fitness and training · FT-01

Training and Session Log

A free printable training log — sets, reps, distance, weight, effort and how it felt, one line per exercise, with space for niggles.

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

A4 44 kB US Letter 44 kB

Fill it in type and save

A4 113 kB US Letter 113 kB

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

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.

Who it is for

Anyone training on their own — gym, running, cycling, swimming, climbing — and anyone following a programme written by someone else.

How to use it

Fill it in between sets, not afterwards. Written later it is a guess.
Use your own effort scale and note at the top what it is.
Record how it felt as well as what you lifted — that column explains the bad weeks.
Note niggles at the bottom. A pattern is only visible in writing.

What is on the sheet

One page, top to bottom:

Printed under the title: A record of what you actually did in each session — the sets, the distances, the weights and how it felt — so progress is visible rather than remembered.

A record, not a programme. This sheet suggests no programme, no weights, no distances and no rest periods. It records what you did. What you should be doing comes from you or your coach, and nothing here is training or medical advice.

Write-on lines: Name · Week or block · Goal for this block · Effort scale used

Sessions — effort in whatever scale you named above

Table, 9 rows: Date · Session · Exercise or activity · Sets · Reps or distance · Weight or pace · Rest · Effort · How it felt

Ruled lines: Injuries, niggles and anything you changed

Questions

Does this sheet include a programme?

No, deliberately. It suggests no exercises, weights, distances or rest periods. What you should be doing comes from you or your coach; this records what you did. Nothing here is training or medical advice.