Workout Log Journal

About this template

Fitness apps track sets and reps, but they do not record that your shoulder felt off or that you slept badly and the session showed it. A training diary does. This template logs the workout type and duration, leaves a free-write box for the sets, weights and times in whatever format you use, then asks how the session felt, how sore you are, and what to change next time. The effort and energy ratings build into charts so you can see when you are overreaching.

It is for anyone lifting, running a program, or working with a coach who asks how training went. The recovery habits checklist is where stretching, protein, sleep and rest days go, and their streaks are often more revealing than the workout log itself. It works for home workouts and classes just as well as for the gym.

How to use it

1. Log right after the session, while you remember the weights and the aches.
2. Use the free-write box in your own shorthand: “Squat 5x5 @ 80” is enough.
3. Be honest in the effort rating. A week of tens usually precedes an injury or a slump.
4. Read the “next time” line before your next session. It is the note your future self needs.

What’s inside

1 multiple choice · 1 number · 1 free write · 2 ratings · 2 prompts · 1 habit list. Every prompt is editable once it is in the app.

• The session
• Type multiple choice
• Minutes number
• Exercises, sets, reps, weights, times free write
• How it felt
• Effort rating
• Energy going in rating
• Anything sore, tight or off
• What to change next time
• Recovery habit list

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