Grab Our Free Workout Log Template!
Dec 12th, 2010 | By Todd Bowman | Category: Motivation
I’ve been looking for a long time for a good workout log template that’s not only flexible but I can reuse and print out whenever I wanted. There are many I’ve come across on the internet but for some reason or another they just didn’t work for me. Many of the workout log templates had charts, a checklist, a text version, an excel spreadsheet version and numerous ways you could customize them.
They were just too complex. I needed something simple, something printable and something that had a weekly schedule so I could put it into a notebook or journal and that’s it.
Nothing complicated.
Click here to get the template
I would try to print them out and the formatting was wrong or it spread across two pages and they didn’t work. For example what I like about these workout log templates is that they fit on one page and you can punch holes in them. You can print out tons of them as well and put them into a 3 ring binder and take them to the gym with you. These logs work great for all fitness levels too.
One thing I don’t think people understand is the importance of goal setting, tracking and keeping logs of whatever it is you want to improve in your life. If you’re looking to improve your financial situation, you need to know exactly how much money is coming, how much is going out. Then you can start to correct and fix where the bleeding is coming from and use that extra money to invest into some stocks, gold, mutual funds, whatever.
The point is to plug the holes. Figure out where things are going wrong and get yourself on a daily path to improving your situation.
The same principle applies to bodybuilding and strength training. I don’t care if you do crossfit, bodyweight training, RKC, FMS, CHEK model of strength training, cardio training, power lifting, Convict Conditioning, Combat Conditioning, Dinosaur training, Log and Keg conditioning, kettlebell sport, strength training or you name it. It doesn’t matter what you’re into. You must always be tracking and measuring your gains and your goals.
If you don’t know where you are, how the hell are you going to get where you’re going? Don’t sell yourself short.
In my gym, how many guys do you think write stuff down into a workout or exercise journal? I see hundreds of guys in there each week, maybe 2 or 3 guys I see writing their stuff down, not including me.
And guess what? The guys writing their sets, reps, rest time, and the amount of weight are always the guys who make the biggest gains. These are the guys that are most always bigger than everybody else, or if you see them one week and then don’t see them for a month, suddenly they’ve gained about 8-10 pounds of muscle and it blows your mind.
All too often I see guys complaining about being a hardgainer, or they’ve hit a plateau in their training regime and then when they’ve finished their verbal upchuck on somebody they go back to wandering around the gym floating from machine to machine.
I see this every time I workout. These guys never make gains. It’s if this is how they’re working out, I can pretty much bet their eating habits are not healthy, they don’t have their finances in order and their relationships have probably gone to pot too. Why? Because they’re not fully committed to tracking things in their life that are working and not working.
The idea is to get a hold of a good workout lot template so you can monitor what works and what doesn’t. Then when you know that you focus on what works while discarding the exercises that don’t give you the results you’re looking for. But how the heck would even know what works and what doesn’t unless you track, measure and test EVERYTHING.
I’m telling you, you will never see results unless you do this one simple step. And if you do use our workout log template, you will squeeze out the most benefit no matter what type of exercise training you’re currently doing.
Here are 3 reasons to grab our workout log template today:
Our Workout Log Template Keeps You Accountable –
A workout log template is perfect for keeping you accountable. The reason is that what you have done is all recorded and written down. A workout log helps you to put your goals to paper. It helps you to stay on track and not screw up your progress.
Having a workout log template like ours will help you stay on track and keep you going to the gym even on days when you don’t want to. How will a workout log do this? Well, an exercise log is bascially like having a personal trainer in your subconscious that’s telling you, you have goals to meet and if you skip this gym this time, you’re going to be even weaker next time. It will take you twice as long to reach your goals each time you skip a workout session.
Our Workout Log Template Helps Track Progress –
In the early days of my strength training I used to have this happen to me all the time. I would walk up to the weight rack and not remember what I did last time. So I’d guess that I curled 35 last time so this time I’ll curl 40. Then I’d go home only to discover that I really did curl 40 so I SHOULD HAVE curled 45 pounds instead of just 40 pounds.
Making this mental slip up will seriously slow down your progress of meeting your goals. If the goal on your calendar is 3 months from today, then if you keep making these mental workout mistakes, you’re definitely not going to reach that goal.
Having a workout log template you can use and print out as often as you like, is the #1 best way to not make this mistake in your daily training routines.
Our Workout Log Template Allows You To Reach Goals –
Let’s say you’re doing a split routine 2 times per week. That means you’re hitting each body part twice a week. Chest, shoulders, arms, back, legs and maybe some abs or cardio thrown in. If you do say 4 exercises per body part that’s 24 (including abs) exercises to track and monitor! So if you do a pyramid system like 8 reps, 6 reps, 4 reps, 2 reps on each exercise that’s another 4 variables PER exercise not counting the amount of weight you perform on each rep along with rest time.
As you can see all those numbers just start to add up and why try to remember them all? If you don’t have a way of tracking them on some sort of chart where you can easily enter in this information it’s going to be impossible to track and make the necessary muscle gains you deserve.
The great thing about our workout log templates is that they are completely customizable and you can put anything you want into the columns so they’ll work with whatever routines you’re on. They work for high intensity, low weight or high weight low rep routines as well.
Below Jim Rohn talks about tracking results. This very much applies to weight training. As he’s talking think not only of your life but your fitness goals as well.
How To Use My Workout Log Templates –
These workout log templates are pretty much self explanatory. You don’t need to use the diet tracking portion or the cardio portion if you don’t like. They are merely there because I wanted this workout log template to be flexible for the most amount of people.
I suggest you print out 3-4 sheets for each body part or muscle group you’re working on. So for chest you would print out 4 and for back you’d print out 4 as well. Personally I printed out 20 of them for chest, shoulders, arms, back and legs.
I change my workouts up all the time. I’m constantly changing my workout program. But right now I’m doing each sheet for 3 weeks. I’ve named each sheet #1, #2, #3, and #4. So for my chest I’ll do chest #1 for 3 weeks and then move to chest #2 for 3 weeks. That will give you 9 weeks off between sheets which is perfect for muscle confusion workout routines.
In case you want to add extra items there are places in these workout logs for notes, almost like a short diary. I don’t really use these as there’s nothing beneficial for me to add there. You can also add your daily caloric intake as well. Again another feature to these workout logs I don’t use.
I like the fact that they are blank and you can edit them and use them however you like. Right now they are not available in Microsoft Word yet but I’m hoping soon to make that version available for download.
So I’m hoping this workout log template is something that you can use in your own fitness and resistance training schedule. Let me know if you’d like to see improvements.
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