Free Exercise & Weight Training Workout Logs/Journals to chart progress

Weight Training Journals/Logs are a great way to measure your progress. Measure your Weight Lifting & Exercise Goals progress with these Printable/Downloadable Weight Training Logs.

Why are Weight Training Journals important?

What if I tell you there is a 5 minute activity which will dramatically increase your lifts every workout? Have you found yourself just wondering what was the amount of weight you used on your last Workout. I have and every day I see many who just blindly guess.

Remember your body will respond to any amount of stress you force on it but if you cannot remember what was it you forced on your muscles the last workout, then it becomes a very silly guess game.

Don't trust it to Memory

Measuring Progress is the best way to know if your Training and Diet Technique is right, what changes are required and how to surpass your best daily, weekly and monthly.

It also keeps us aware of the present results. A month down the line its tough to judge results if you don't have the records when you started. Above all this small 5 minute habit can really show you the direction of your progress.

Don't miss this simple tip and you will amaze yourself in mere a week's time. Just try and you will love it.

A Weight Training Workout Log will maintain the previous records in terms of weights, reps and sets. Without a Weight Training Journal you will be guessing. And believe me guessing seldom works.

Before giving you printable Logs I want to share how-to-use-a-journal tips.

1. The basic reason to maintain a journal is toChart/Track progress. The exact Weights, reps and sets will ensure you can evaluate your daily and weekly progress and make course alterations when required.

2. Always try to perform better than your previous Workout.
e.g. - Lets say you have done 4 sets of 20 lb dumbbell Bicep curls for 10,8,7,6 reps. When you come to Gym next time, increase the weights by 2.5 lbs on Smaller muscle groups and 5 lbs for larger muscle groups.

If its not possible to perform with heavier weights, then at least increase your reps. These are the 2 Intensity increasing methods which ensure that your Gym visit is not a waste. Its a waste if you have shown no improvement either in weights or reps.

Human body is very stubborn. It resists change. It likes being in Comfort Zone. But to change the way you look you have to exert more than your body can take.

Give your Body what it is not used to and it will give you better, bigger muscles.

3. Print these logs and take them with you to gym. Enter every weight, reps and sets you do.

Download Weight Training Log PDF file here.


You will need Adobe Reader (the latest version is recommended) installed on your computer in order to open and read this PDF log. You can get Adobe Reader here (a new window will open so you can download it without leaving this page).

If you want to open the file in your browser window, just click on the link. However, if you want to download the file to view later, then right-click on the link and choose "Save Target As" or "Save File As." Then select where you want to save the file on your hard drive.

Once you have saved the file, locate where you saved it, and double click to open.

In order to print, open the downloaded file, and select the "Print" option from the menu.


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