AI-generated imageFree tools · Updated 2026-10-22
Free workout log template
Print this workout log or download it as a spreadsheet. It has columns for the date, exercise, sets, weight, reps, rest and how hard each set felt, plus room for notes, so you always know what to beat next time. It works for lifting, cardio and classes.
Workout:Date:
| Exercise | Set | Weight | Reps | Rest | RPE | Notes |
|---|---|---|---|---|---|---|
How to use it
- One row per set. Write warm-up sets too, marked "W", so you know where you started.
- RPE is how hard the set felt from 1 to 10. An 8 means you had about 2 reps left. See the RPE guide.
- Notes are for anything that changes next time: a sore shoulder, a new grip, a good night's rest.
- Before each session, look at last time and pick one number to beat.
Why keep a log at all
Getting stronger depends on doing a little more over time, and that only works if you know what you did last time. A log turns "I think it was 135" into a fact, and it shows you when it's time for a lighter week.
Also asked
What should a workout log include?
At minimum, each exercise with the weight and reps for every set, under the date. Adding how hard each set felt (RPE) and short notes makes it much easier to plan the next session.
Is a paper log or a spreadsheet better?
Whichever you will actually keep. Paper is fast at the gym. A spreadsheet makes it easier to see trends and to share with a coach or an AI assistant.
How do I log cardio in the same template?
Use one row per session, put the activity in the exercise column, and write the distance and time in the notes, like "5.0 km, 30 min".