How to Keep a Training Log That Actually Helps You Progress

0 to Elite course · Lesson 28 of 100 · Level 2: Beginner Training & Nutrition

In lesson 27 you learned that progress comes from doing a little more than last time. That only works if you know what last time was. A training log is how you keep score, and it takes about two minutes a session.

Why a training log matters

Memory is unreliable. After a few weeks, nobody can remember whether they did 9 or 10 reps on the row with 14kg or 16kg. Without that information, you either repeat the same session forever or add weight at random. Both stall progress.

A training log gives you three things:

• A target for every set. You walk in knowing exactly what to beat.
• Proof of progress. On a flat week, seeing that your squat has gone up over two months is a real motivator.
• Early warning. If several lifts go backwards for two or three sessions, something outside the gym (sleep, stress, food) needs attention.

What to write down each session

Keep it simple. For each session record:

1. The date and which workout (A or B from lesson 26).
2. Each exercise, with the weight and the reps for every set. A quick shorthand works: Goblet squat 20kg: 10, 10, 9.
3. How hard it felt, using reps in reserve from lesson 25. “2 RIR” is enough.
4. A one-line note: sleep, energy, any niggles, technique cues that helped.

That’s it. You don’t need heart rate, calories burned or a long diary entry. Optional extras, once the habit sticks, are your bodyweight once a week and how many sessions you completed that week.

Paper or app?

Both work. Choose the one you will actually use.

• Paper notebook: no distractions, no battery, easy to scan back through. A small notebook in your gym bag is hard to beat.
• Phone notes: always with you. Copy last session’s entry and update the numbers.
• Training app: handy for graphs and timers, but don’t let a feature-packed app turn into a reason to scroll social media between sets.

Whichever you choose, write the entry during the session, between sets, not from memory later.

An example log entry

Here is what a complete entry for Workout A might look like:

• Mon, Workout A. Slept 7 hours, felt good.
• Goblet squat 20kg: 10, 10, 9 (2 RIR). Cue: “spread the floor” helped.
• Dumbbell bench press 12kg: 12, 11, 10 (2 RIR).
• Seated cable row 35kg: 12, 12, 12 (3 RIR). Add weight next time.
• Split squat bodyweight: 8, 8 each leg. Left side wobbly.
• Dead bug: 8, 8 each side.

Short, readable and full of useful information. Next time you know to add weight on the row, aim for 10 on the last squat set and focus on balance on the left split squat.

How to use your log

A log is only useful if you read it. Before each session, spend one minute looking at the last time you did the same workout and set a small target for each lift. Use the double progression rules from lesson 27 on progressive overload: hit the top of the rep range on all sets, then add weight.

Once a month, flick back four weeks and compare. Are your main lifts heavier, or the same weight for more reps? If yes, the plan is working. If a lift hasn’t moved for three or four weeks, look at your notes for clues before changing anything. Poor sleep and skipped sessions are the usual culprits. Keep your old logs too: in a year, looking back at your first entries is one of the best reminders of how far you have come. If fat loss is your goal and the scales have stalled, read the full guide on why you might not be losing weight.

Your log is also a great place to note anything that hurts. If the same joint keeps showing up in your notes, that pattern is worth showing to a GP or physiotherapist rather than pushing through.

Your action steps

1. Choose your format today: a notebook, phone notes or one app. Just one.
2. Write a template for Workout A and Workout B so you only fill in numbers.
3. Log every set of your next three sessions, including reps in reserve.
4. Before each session, read your last entry and write a target next to each lift.

Frequently asked questions

What should I write in a training log?

Record the date, each exercise, the weight and reps for every set, how hard it felt and a short note about sleep or energy. That is enough to guide your progress.

Is it better to log workouts on paper or an app?

Either works. Paper is simple and distraction-free, apps offer graphs and timers. The best option is whichever you will use every single session.

How do I know if my training is working?

Compare your log over four to eight weeks. If you are lifting more weight or doing more reps with the same weight on your main exercises, your training is working.

Keep going

Previous: Lesson 27: Progressive Overload Explained: How to Keep Getting Stronger

Next: Lesson 29: How Much Weight Should I Lift? Finding Your Starting Weights

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