Workout Log Template (Printable PDF & GoodNotes)
A weekly workout log with lines for the week and its focus, and a table with columns for day, exercise, sets, reps, load and notes. It's built for strength training but works for any workout you want to record.
- Printable US Letter8.5 × 11 in, white paper
- Printable A4210 × 297 mm, white paper
- iPad / GoodNotesAlso Notability and Noteshelf
- E-ink tabletreMarkable, Kindle Scribe, Boox
Free PDF, 1 page, undated. No sign-up needed.
Shown for iPad in the Classic Navy theme. Printable downloads use white paper (there's a dark mode preview below); the e-ink version is black and white.
One page, ready to fill in.
- Write-in lines for week of and focus
- A table with columns for day, exercise, sets, reps, load and notes
- A “Week of” line at the top, so you can reuse it every week
Who it's for
Lifters following a strength programme, beginners who want to see their numbers go up, personal training clients who log between sessions, and anyone returning from injury who needs to track load carefully.
Getting the most from a workout log.
Write one row per exercise
For each exercise, write the sets, the reps per set and the weight. If the weight changed between sets, write the heaviest and note the rest.
Note how it felt
"Last rep hard", "easy, go up next time" or "knee sore" in the notes column tells you what to do next session better than the numbers alone.
Increase one thing at a time
Progress by adding a rep, a set or a little weight, not all three. The log makes it obvious what you did last week, so you know what to beat.
Set a focus for the week
The focus line is for the week's aim: building to a new squat weight, a deload week, getting back after illness. It keeps sessions pointed in one direction.
Bring it to the gym
Print it and use a clipboard, or keep it on your phone or tablet. Writing between sets takes seconds and saves guessing later.
Included in 4 planners
This template is a page in each of these planners. Open one to see everything else that comes with it.
Get it inside a full hyperlinked planner
The fitness planner includes this page alongside dated month and week pages for your year, with side tabs and links between every page. Pick your device and theme, preview it free, and pay only when it's right.
- Dated pages for the whole year
- Tap a tab or a date to jump there
- GoodNotes, Notability, Samsung Notes, e-ink and print sizes
Opens the fitness planner with the Fitness section switched on.
Or read about the fitness planner first.
What should a workout log include?
The date or day, each exercise, the sets, reps and weight, and notes on how it went. This template has all of those, plus a week line and a focus line at the top.
Can I use it for cardio or classes?
Yes. Write the activity in the exercise column and use sets, reps and load for rounds, minutes or distance. The running log template is better for regular runners.
How many exercises fit on a page?
Around 20 rows, enough for three or four sessions in a week. Use one page per week and keep them in order.
Does it work in kg and lb?
Yes. No units are printed. Write kg or lb in the load column once at the top.
