I must admit, there was a time that I didn’t keep a workout journal.
I relied on my memory to track my progress.
“What routine did I do last time? Oh yeah, squats, then bench press, then pull-ups, then military. Or, did I do military before pull-ups? Or did I do chin-ups last time?” Hhmmm.
“And for my bench press, I think I did 4 sets of around 185 right? Well, it doesn’t really matter because I just do as many reps as I can right? That will get me stronger, won’t it?”
Let me tell you, without a shred of hesitation, that as soon as I started keeping a training log, I saw 25% strength gains in almost all exercises within 8 weeks. And that was after a couple years or working out, so this isn’t the “beginner bump” that is easy to get.
Of course, I was younger then too. I could remember better than I can now! I can’t imagine trying to remember everything and still make progress.
Sure, I could have a fun workout. And much of this is about fun.
But it’s also about getting results.
What is a training log?
A training log simply tracks your workouts. What exercises you did. The date. How much weight you used. How many sets and how many reps you did.
Here, to get you started, you can use my spreadsheet as a template. Download it here. (If you want some extra instructions, post a substantive comment on this post and I’ll email them to you.)
This doesn’t have to be onerous. Start simple.
To the right is a screen shot of mine.
It can also, if you want to get more serious, include the time of day. What you ate beforehand. How much sleep you had the night before. What your resting period was between sets. But don’t get overwhelmed here. Let’s keep it simple to start with.
Why Keep A Log?
With a log you can look back weeks or months ago (or even years) and see your progress. That can boost morale. But the real value is in the here and now. Two points:
- You’re less likely to skip a workout if you’ve got a written schedule. It’s easier to stick to your plan.
- Before each day’s workout, look at the last time you did that exercise. Now, pick something to beat: the weight, the number of reps, an extra set.
The entire point: with a log/journal, you’ll work harder and see faster progress.
Are you relying on your memory to track your progress?
Or do you have a log already?
If your answer is yes, then good for you. Maybe you made up your own, or maybe you bought an empty log book at GNC or maybe you bought a training program that comes with a training log.
If not, why not?
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Tags: training log
April 4th, 2009 at 1:38 pm
I’d like to start a good weight training workout geared towards running. I’m training for a 1/2 marathon now, and plan to move into training for a full marathon at the end of April. I’d like to use weight training as my main cross-training at least twice/week.
Do you have any specific weight training plans specific for running by chance? I never know which exercises to do, how many reps… there’s almost too much info on the internet sometimes!!
Any help or advice is appreciated! Thanks!
BTW, I posted here because I’m thinking about using your spreadsheet to track my progress, as you suggest. :)
–Robin
April 5th, 2009 at 6:50 am
I do not have Excel so I can’t use your training log , maybe you should put it in pdf format,everybody has that
April 6th, 2009 at 11:39 am
@ Dan – great idea. I’ll figure that out in the next day or two…
@ Robin – I haven’t yet released any of my workout plans for sale, but they are coming! First, decide if you are trying to go for fat burn or trying to retain muscle during your marathon training (since the typical marathon training program will result in lost muscle).
Since I have nothing to sell you (smile), I would suggest any of Craig Ballantynes programs. He’s got several at http://budurl.com/wfnturbulence – scroll past his cheesey picture and then there’s a Men or Women section. But, not knowing you, I can’t tell you which program to get. A couple really good ones for runners in general are only $10 each at http://turtlepond.turbulence.h.....?page=1107 or http://turtlepond.turbulence.h.....?page=1106 .
April 6th, 2009 at 10:56 pm
Enjoy your bolg each and every time! Since I am a big fan could you email me the extra instructions for the workout log and anything else that would be benefitical like evena food log also?!?!?!?!
Thanks
April 8th, 2009 at 7:51 am
I’ve turned the excel file into PDF at http://worldfitnessnetwork.com.....ainLog.pdf . One nice thing about the Excel version, is that you can customize it. For example, starting tomorrow I’m doing a major overhaul of my routine, to include triple sets (like super-sets, but with 3). So I need my training log formatted quite differently. But if you aren’t using anything now, just use the PDF and get started!
@Ziggy – I tried emailing you, but I got a bounceback. Shoot me an email at support @ worldfitnessnetwork . com and I’ll respond with some extra instructions based on any questions you have.
April 8th, 2009 at 6:52 pm
Excel, great stuff if you know how to use it..
April 13th, 2009 at 5:08 pm
I used to have track but then get tired of writiing all the same.
But now I want to get back to it and compare on progress for last 2 months
April 20th, 2009 at 8:31 am
heey how u doin ?
my name is karam am 17 years old and am interested in gettin a good body shape ..ive been workin out for 7 monthz now and never took any suppliments or protines or anything ..i ve got a lot better ..bt i still dot have a good program due to the lack of trainers in the country am in .. i hope you can send me on my email a program that i can use for a year 12 months in execrsing..working out and food program ..
thanks a lot
April 22nd, 2009 at 4:36 pm
Hey, good article. I keep a journal as well, and like you, used to just leave it up to my memory to handle things. It worked reasonably well but…the gym is where we stress the body, why add brain and additional mental stress, right?
Anyway, your points are all spot on.
March 7th, 2012 at 5:27 am
Hi, I’m really looking forward to starting the 3x Per Week Full Body Workout using your training log spreadsheet. I really enjoyed your book Full Body Attack and hope that with a bit of effort I will benefit for a bit a hard work.
March 7th, 2012 at 7:02 am
@Stephen – great, let me know how I can help!
March 8th, 2012 at 2:11 am
“If you want some extra instructions, post a substantive comment on this post and I’ll email them to you” Please send extra instructions as per comment on this web page thanks.
March 17th, 2012 at 5:05 pm
@Stephen – sorry if the wording wasn’t clear. What I meant by that statement was “post some substantive questions here, and I’ll happily answer in detail, but if the details are very specific to your own situation, I’ll email you separately”. It’s not like I have a special set of instructions typed up (if I did, I’d just include them in the log itself). So, add something substantive and I’ll be sure to get you any answers you need.