A workout log is only useful if you keep it, and you only keep it if it is quick. Here is the minimum worth writing down, and the extras that are nice to have.
What should a workout log include?
For every strength exercise, a workout log needs four things: the exercise, the weight, the reps and the number of sets. Add the date at the top of the session. That alone is enough to see whether you are getting stronger.
Everything else is optional. Add it when it answers a question you actually have.
A gym log template you can copy
| Field | Example | Why it helps |
|---|---|---|
| Date and session name | Mon, Push day | Lets you compare like with like |
| Exercise | Machine chest press | Use the same name every time so the history lines up |
| Weight × reps, per set | 70×15, 80×12, 90×10 | The core of progressive overload |
| Effort (optional) | RIR 2 or RPE 8 | Shows whether a weight is getting easier |
| Rest (optional) | 2 min | Explains a bad set more often than you'd expect |
| Notes (optional) | Seat at 4, sled weight not included | Machine settings and how weights are counted |
| Cardio | Stair climber, 30 min | Time, plus distance or speed if the machine shows it |
The examples above are formats, not targets.
How should you write sets and reps?
Write every set, not just the best one. "70×15, 80×12, 90×10" tells you far more than "90 lb, 3 sets". If you pyramid up in weight, the full list is the only way to see which set actually improved.
Be consistent about how you count weight. Does the leg press number include the sled? Is a dumbbell weight per hand or the total? Decide once and note it; otherwise last month's numbers are not comparable to this month's.
How many sets should you be logging each week?
Your log also tells you your weekly volume. Count the hard sets per muscle group across the week. In a meta-analysis of 15 studies, each additional weekly set was associated with a 0.37% greater gain in muscle size, and the authors suggested at least 10 weekly sets per muscle group to maximize growth (Schoenfeld, Ogborn & Krieger, 2017). You cannot count what you did not write down.
For a baseline on frequency, the U.S. guideline for adults is muscle-strengthening activity on two or more days a week covering all major muscle groups. In 2020 only 31.0% of adults met it, and 24.2% met both the aerobic and muscle-strengthening guidelines (CDC NCHS Data Brief 443). A log makes it obvious which week you fell short.
Paper, spreadsheet or app?
- Paper is fast and never runs out of battery. Finding last month's numbers is the slow part.
- A spreadsheet is flexible and great for charts, and awkward to fill in between sets on a phone.
- An app pre-fills last session's numbers, runs a rest timer and draws the charts for you. You trade some flexibility for speed.
Mobile exercise apps are now a mainstream tool: they ranked #4 in ACSM's 2026 worldwide fitness trends, with wearable technology at #1 (ACSM, 2026). If you are weighing apps, see how to choose a gym tracker app.
Keeping a workout log in TrainingTracker
TrainingTracker keeps each session as a list of exercises with weight and reps per set, an optional effort column (RIR or RPE), notes per exercise, cardio by time and speed, and a calendar of every workout. You can edit a saved session after the fact or log one you did on paper. If your history lives in FitNotes, Strong or Hevy, you can import it. Once you have a few weeks logged, our guide to the progressive overload tracker approach shows how to use those numbers.
Frequently asked questions
What is the most important thing to record in a workout log?
The weight and reps for every set of every exercise, plus the date. That is enough to see whether you are progressing.
Should I log warm-up sets?
Log them if you want a full record, but mark them as warm-ups so they do not count toward your working volume or your records.
How long should I keep a gym log?
As long as you train. Older entries are what show you long-term progress and what worked the last time you came back from a break.
Is RPE or RIR worth tracking?
It is optional but useful. A rating of effort (RPE) or reps in reserve (RIR) shows when the same weight is getting easier, which is often the first sign you can add load.
Sources
- Schoenfeld, Ogborn & Krieger: Dose-response relationship between weekly resistance training volume and increases in muscle mass (2017)
- CDC NCHS Data Brief 443: Physical activity among adults aged 18 and over, United States, 2020
- ACSM: The future of fitness, top trends for 2026