20+ Free Printable Workout Log Templates (Excel / Word / PDF)

A workout log template is usually used by bodybuilders to keep track of every workout they involve in the development of their muscles. The log informs them about the muscles that should be worked on for uniform growth. It also gives them a schedule of their training activities.

What is a workout log?

A workout log is a journal, notebook, or app that assists you to keep a record of your training so that every session is efficient. It contains the record of your previous session. Your memory can’t store all this information and you can easily forget the smallest details. A workout log allows you to plan your next session easily by keeping the previous session in view. In this way, you can definitely improve your progress on a regular basis.

What is an exercise log?

A workout log can be compared to a journal that shows the type of exercise or training that you do on a daily basis. You can either use a notebook or an online application for this purpose. It is used to maintain a record of your workout sessions. You can also use it for easy tracking of the workout sessions of other people and for more effective training regimens. You can track down your workout activities with a workout log template.

There are particular reasons, particularly for dedicated practitioners that why it is essential to keep track of exercises done. The first reason is that the workout log can easily help you with challenges and problems. This enables to make suitable amendments so that you can get your health goals with the least amount of effort.

Different types of workout templates:

It would be a tremendous task to accomplish to work on templates to suit each client. The reason behind it is that every client will have different requirements to get their own desired goals. The trainer requires to design a template that could apply to all his clients. The trainer only requires copy this template to the client’s training plan when this is achieved. After that, without affecting the trainer’s main plan, make the necessary adjustments.

Make your main template, demonstrate all possible workouts, and explain their goals. Allows you the time to immediately start your program is the advantage of making your own log. As a client, once you’ve reached a certain stage in the routine, your file can be updated easily. Basically, there are 3 common types of workout templates;

Circuit workouts

This type of template a workout that has rounds of group exercises. Three types of workouts could be taken i.e. 30 push-ups, followed by 30 jumping jacks, and then (30) minutes of jogging in place. Then, ask your client to repeat the series three (3) times. You can just establish for yourself a simple circuit workout.

Regular workouts

The regular workout template includes exercises that the trainer would allocate a client to perform. Before moving on to the next, it involves a particular number of sets for one particular exercise. Ask your client to perform three (3) sets of push-ups and every set may contain say 10. Before going on to the next exercise, the client requires to complete 30 push-ups. Every assigned exercise set requires to be completed as a rule. The workout will indicate every set of exercises the client has to complete.

Interval workouts

You can develop and work with a continuous interval workout with this kind of workout. With several exercises which must be done in a timed and organized fashion, make your template with them. There is no need to build different workouts separately.

How to format your workout log?

On the basis of the parts, format your log and explain the importance of each. There are generally two main parts of a workout log that are mentioned below;

The exercise log

In this section, you will write down everything relevant to your workout regime. It should include the following;

• You have to note down the exercises, the weights, the number of sets/rep
• For a particular muscle group, write down the total time and strive to push as much weight in as little time as possible. This is the formula for intensity.
• From A to F, grade yourself on the basis of how you felt versus how you did.
• Create notes for the cardio workout;
  1- How long have you did
  2- Your heart rate percentage
  3- The number of calories burned

The nutritional log

Make note of the following;

• The time you eat
• What you eat
• The amount you eat
• The number of calories taken

You have to make notes of everything. You have to be honest so that it would not jeopardize the value of your nutritional log.

Importance of Workout Tracker Templates

To achieve the fitness goal set before starting the workout routine. It’s important to be punctual, and have patience and rhythm in working out the pattern. Just going on randomly with different exercises and diet plans isn’t really going to make any difference. Therefore, it becomes essential to make a workout tracker that should accomplish the below goals;

1. The workout tracking template must be easy to use and quick.
2. So, it must not take a lot of time for recording the workout instead of doing it.
3. The workout tracking template must have only useful information.
4. Information that isn’t really required must not be present or recorded.
5. A simple workout tracker just has 3 sets of information.
6. Firstly, what I have to do? Secondly, what I have already done? Finally, what is the next session I have to do?
7. The workout tracking template should be versatile enough to record different styles of workouts.
8. This means that one template should be enough to fulfill all needs of workout tracking.

How do I create a workout log in Excel?

1. At first, open Excel, and at the top of the search bar, search for Fitness. On the homepage, excel provides you several different types of templates before going to start a new workbook.
2. Next, choose the ‘Fitness plan’ template that you like.
3. After that, enter all the information related to your workout in the data cells given. Commonly, templates contain four exercises per category i.e.
   1- Warm-up
   2- Strength
   3- Cardio
   4- Cool-downHowever, you can also edit the template as you want.
4. You can also share your workout log with your trainers. For this purpose, you just need to enter the email addresses of those with whom you want to share your training success.
5. Then, for tracking the progress of your fitness plan by using an Excel file, click File and then select new and enter ‘weight loss tracker’ to find the ‘weight loss tracker with BMI’ template, then choose it to open it.
6. In the ‘data entry’ tab, type your personal data to keep a record of your progress.

Some tips to create your workout log:

Before creating your workout log, organize your thoughts first. Don’t use lengthy sentences, try to keep the terms simple. Consider the following goals to achieve while making your workout log template;

• Don’t use complex wordings that may confuse you. Using simple key terms makes it easier to fill up the workout log. This way, you can spend less time thinking about what to write down. Also, you don’t have to put too much effort and time into writing in a well-organized log.
• You have to include important details in your log that indicate what you have achieved each day. Only including essential details enables you to decide what to do during your next workout.
• Depending on new systems or applications each time would be a waste of effort and time. You should already adapt to any training style on the basis of the current system you have adapted for your log.

Why do you require a workout log?

You need strict discipline to keep your workout log and follow your workout schedule to stay focused and feel motivated by your fitness goals. You can reach your health goals easily by having the right workout spreadsheet template where you write down your gym sessions. Below are some common reasons that why you need the log;

Assist you in setting better goals

You should avoid too much exercise as it can damage your body tissues. It only results in failing to achieve the goals if you exert too much and it could be very demoralizing. You can monitor your progress with a log. When setting your goals, be as realistic as possible. When you go slowly, it will help you succeed and consequently, prevent you from getting discouraged, demoralized or damaged.

Feel more motivated and inspired

The advantage of reviewing your progress in the gym is one of the most rewarding and gratifying aspects of keeping a log. You will find out through this how much progress you have achieved. In a span of so many workout sessions, the log indicates you in chronological order how much longer, faster or farther you need.

By having such an accomplishment, your sense of pride will boost and it will remind you that you’re capable of getting stronger. As a result, it will encourage you to accomplish more.

To discover patterns

You will come to discover patterns when you regularly keep track of the physical activities you’re involved in each day. When you feel energized, it will help you maximize your workout sessions and take a break when you’re feeling down.

Improve your exercise routines

Having a desire to write about an amazing workout every day is another benefit of keeping this log. As such, by using a plan for how to achieve your goals, enables you to create better goals.

Whether these plans are short- or long-term, you can keep track of and measure everything in your log is what matters most. You may consider your log as a blueprint for your fitness goals at the end of the day.

Frequently Asked Questions (FAQ)