Free printable workout log
Updated
Print it, take it to the gym, and write down every set: weight, reps and how it felt. The column that matters most is "Last time", because it tells you what to beat. Free, no sign up.
What is on the log
- A header for the date, the session (Push, Legs, Upper A…) and your body weight, if you track it
- Eight exercise rows, each with a "Last time" box and five sets of weight × reps
- A notes column for how it felt, a pain to watch or a seat setting
- A line at the bottom for next session's targets
How to use a workout log
- Before you start, copy last time's best set for each exercise into the "Last time" box.
- Warm up, then log every working set: weight first, then reps.
- Try to beat last time on at least one set, by one rep or a little more weight.
- Write a short note when something changes: grip, seat height, pain, energy.
- At the end, circle the sets you beat and write next session's targets at the bottom.
Paper or app?
| Paper log | Gym Commitment app | |
|---|---|---|
| Last time's numbers | You copy them over | Already in every set |
| Rest timer | Your phone's clock | Starts when you tick a set, on your lock screen |
| Progress | Flip back through the pages | A chart for every lift, and your best set |
| What you trained | Count it yourself | A body figure shows each muscle by week, month and year |
| No signal | Works | Works: log every set with no signal |
| Cost | Free | Free, no account, optional Pro |
Paper is fine. If you would rather skip the copying, the app does it for you.
Workout log FAQ
What should a workout log include?
The date, each exercise, and the weight and reps for every set. A column for last time's numbers helps most, because it tells you what to beat. Notes on how a set felt are a bonus.
Is this workout log free?
Yes. Download it, print it, copy it for your gym. No sign up and no email.
Should I use a paper log or an app?
Paper works. An app saves the copying: Gym Commitment fills in last time's numbers for every set, starts the rest timer when you tick a set, and charts each lift over the months. It is free to use on iPhone and Android, with an optional Pro.