There are a few things in life I love. My husband. The taste of cheesecake. And that endorphin rush you get when you’ve pushed your workout and are doing great. I”m sure you’ve felt that too.
But to push it to the next level, it’s often necessary to track where you’ve been. Enter workout logs.
Since working out is a very personal thing- and everyone has their own preferences- I actually designed three different free printable workout logs. I use the first one. Next to each one I’ve included details on how to use it.
Since each is a fairly detailed workout log, it includes spots for strength training. If you’re looking for a more general exercise tracker, check out the “Free Printable Monthly Fitness Trackers” post.
• Print options: regular paper works, but I suggest card stock or glossy photo paper.
• All of the files are in pdf below. Just hit the “download” button.
• The default size of these is full-page. However, if you want smaller, simply reduce the print size! If you’re not sure on how much to reduce, check out my post “How to Resize Printables to Fit Your Planner.”
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Free Printable Workout Log: Strength Emphasis
There are two ways you can use this. As a weekly printable workout journal or as a monthly workout journal. I prefer it as a monthly.
To use as weekly workout log:
• For weight, track on the days you desire. There are four spots.
• For strength, simply assume each set is ‘1’ and track different reps and weights in each column. For example: Bicep curls- 1 set of 10 with 10 lbs. 1 set of 10 with 15 lbs. and 1 set of 10 with 10 lbs. This would all be during one workout.
• For cardio, you can do intervals or simply just use a single column.
To use as monthly workout log:
• For weight, track at the beginning or the end of the week.
• For strength, assume each column set (the set of sets/reps/weight) is a different workout. For example, for bicep curls: week one, in column one, I would do 3 sets of 10 with 10 lbs. During week two, in column two, I would do 3 sets of 10 with 15 lbs. There are enough lines that I can fit my three workout days (legs & abs, biceps & back, triceps & chest) all on the same log.
• For cardio, assume each set of column is a different workout week. If you do multiple workouts in one week, use the rows to track.
This weekly workout log is divided into three strength training sections: core, upper body, and lower body. There is a section for tracking three different sets for each exercise.
There are also four rows for tracking cardio.
In addition, you can track your weight, sleep, calories, and water intake.
Let me know how it works out!
I hope you enjoyed these free printable workout logs. Comment below to let me know which one you like best!
Or if there is another design that would work better. I’m always willing to expand a post with better options.