Real-world examples of strength training log example formats that actually help you improve

Simple pen-and-paper examples of strength training log example layouts

Let’s start with the most realistic scenario: you’ve got a notebook, a pen, and a workout to track. You don’t need fancy graphics. You just need a layout that you’ll actually use three times a week.

One classic example of a beginner-friendly strength training log looks like this on the page:

Date: 2025-01-10
Workout Focus: Full Body – Beginner

Exercise | Sets x Reps | Weight | Notes
Squat (goblet) | 3 x 10 | 25 lb | Last set felt hard but form good
Push-up (incline) | 3 x 8 | bodyweight | Use lower bench next week
Dumbbell row | 3 x 10 | 20 lb | Right side weaker
Glute bridge | 3 x 12 | bodyweight | Add weight next session
Plank | 3 x 20 sec | — | Core shaking, but no back pain

This is one of the best examples of a simple, sustainable log: just enough detail to show progress, not so much that you get overwhelmed. Other real examples include adding a short summary at the bottom:

Energy: 7/10
Sleep last night: 6 hours
Overall: Increase squat weight next time

That one extra line of reflection often makes it easier to adjust your next workout instead of randomly guessing.

App-style examples of examples of strength training log example formats

If you prefer your phone over a notebook, you’ve probably seen apps that ask for sets, reps, and weight. You can recreate that structure in your own digital log (Notes app, Google Sheets, Notion, etc.).

Here’s an app-style example of a push/pull/legs workout entry:

Date: 2025-02-02
Workout Type: Push (Chest/Shoulders/Triceps)

Bench Press

• Set 1: 95 lb x 10
• Set 2: 105 lb x 8
• Set 3: 105 lb x 7
  Rest: 90 seconds

Incline Dumbbell Press

• Set 1: 30 lb x 10
• Set 2: 30 lb x 9
• Set 3: 30 lb x 8
  Rest: 75 seconds

Overhead Press

• Set 1: 55 lb x 8
• Set 2: 55 lb x 7
• Set 3: 50 lb x 8
  Rest: 90 seconds

Triceps Rope Pushdown

• Set 1: 40 lb x 12
• Set 2: 40 lb x 11
• Set 3: 40 lb x 10
  Rest: 60 seconds

Notes: Felt strong on bench, shoulder tight on overhead press. Stretch shoulders more before next push day.

These app-like examples of examples of strength training log example layouts are great if you like structure and details. You can sort your digital sheet by date, track volume (sets × reps × weight), and look back over months to see trends.

Detailed progression examples of strength training log example for getting stronger

If your goal is pure strength, you’ll want your log to show progression clearly. That means you’re not just writing what you did today; you’re comparing it to last week.

Here’s a real example of how a four-week squat progression might look in a strength-focused log:

Exercise: Back Squat

Week 1 – 2025-03-01

• Warm-up: 45 lb x 10, 65 lb x 8
• Working sets: 3 x 5 @ 95 lb
• RPE (effort rating): 7/10
• Notes: First time squatting in months, depth okay.

Week 2 – 2025-03-08

• Warm-up: 45 lb x 8, 65 lb x 5, 85 lb x 3
• Working sets: 3 x 5 @ 100 lb
• RPE: 7.5/10
• Notes: Felt more stable, slight knee wobble.

Week 3 – 2025-03-15

• Working sets: 3 x 5 @ 105 lb
• RPE: 8/10
• Notes: Hard, but no form breakdown.

Week 4 – 2025-03-22

• Working sets: 3 x 5 @ 110 lb
• RPE: 8.5/10
• Notes: Hit all reps, deload next week.

This is one of the best examples of using your strength training log as a roadmap. You can literally see progressive overload happening: more weight over time, with notes about how it felt. That’s how you avoid plateaus and random training.

If you want to go deeper into progression strategies, organizations like the National Strength and Conditioning Association and resources cited by the National Institutes of Health often discuss tracking load and volume as key tools for strength gains.

Wellness-focused examples of examples of strength training log example templates

In 2024–2025, more people are blending strength training with overall wellness: tracking stress, sleep, and recovery along with sets and reps. Your log can reflect that.

Here’s a wellness-focused example of a strength training log for someone lifting three days a week:

Date: 2025-01-18
Workout: Upper Body Strength

Pre-workout check-in
Sleep: 7 hours
Stress level: 6/10
Soreness: Light in quads

Main lifts
Pull-up (assisted) | 4 x 5 | -40 lb assist | Lower assist next week
Dumbbell Bench Press | 3 x 8 | 25 lb | Stable, no shoulder pain
Seated Row | 3 x 10 | 70 lb | Focused on slow eccentric

Accessory & core
Face Pull | 3 x 12 | 25 lb
Dead Bug | 3 x 10/side | bodyweight

Post-workout notes
Mood after workout: 8/10
Pain: None
Next steps: Try 30 lb dumbbells next upper day.

These wellness-oriented examples of examples of strength training log example formats are especially helpful if you’re managing joint pain, returning from injury, or juggling training with a stressful job. Over a few weeks, you can see patterns: maybe your best sessions happen after eight hours of sleep or on lower-stress days.

For guidance on safe strength training and recovery, the CDC’s physical activity guidelines and Mayo Clinic’s strength training overview offer solid advice.

Hybrid cardio + strength examples include time, distance, and effort

A lot of modern programs mix lifting with conditioning: think circuits, HIIT, or strength plus short runs. Your log can capture both without getting messy.

Here’s a hybrid training example of a log entry that blends strength and cardio:

Date: 2025-04-05
Workout: Strength + Interval Cardio

Strength block
Romanian Deadlift | 4 x 8 | 85 lb | Hamstrings on fire, good form
Dumbbell Shoulder Press | 3 x 10 | 25 lb | Last reps tough
Lat Pulldown | 3 x 10 | 80 lb | Focus on full stretch

Conditioning block (Treadmill Intervals)

• 5-minute warm-up walk at 3.0 mph
• 6 rounds: 1 minute run at 6.5 mph, 1 minute walk at 3.0 mph
• 5-minute cool-down walk
  Total time: 25 minutes

Heart rate (if tracked):
Peak: 165 bpm
Average: 138 bpm

Notes: Legs tired from RDLs, but intervals still manageable. Keep same speed next week.

These hybrid examples of strength training log example entries show how to keep everything in one place without losing clarity. You can see how strength work might affect your cardio and vice versa.

Powerlifting-style examples of examples of strength training log example

If you’re more serious about heavy lifting—squats, bench, deadlifts—you’ll want a log that’s a bit more technical. Powerlifters often track things like RPE (rate of perceived exertion), bar speed, and even equipment used.

Here’s a powerlifting-style example of a training log for a heavy lower-body day:

Date: 2025-06-12
Block: Strength – Week 3
Focus: Heavy Squat + Deadlift

Back Squat (belt, sleeves)

• Warm-up: 45 x 8, 95 x 5, 135 x 3, 165 x 2
• Working sets:
  • 185 x 3 @ RPE 7
  • 195 x 3 @ RPE 8
  • 205 x 3 @ RPE 8.5
    
    Notes: Slight forward lean on last set, but depth good.

Conventional Deadlift (belt)

• Warm-up: 135 x 5, 185 x 3
• Working sets:
  • 225 x 3 @ RPE 7
  • 235 x 3 @ RPE 7.5
  • 245 x 3 @ RPE 8
    
    Notes: Grip solid, no back discomfort.

Accessory work
Walking Lunge | 3 x 10/leg | 30 lb dumbbells
Back Extension | 3 x 12 | bodyweight + 10 lb plate

Bodyweight: 176 lb
Sleep: 8 hours
Overall: Good session, add 5 lb to top sets next week.

Powerlifting logs like this are some of the best examples of how detailed tracking helps you fine-tune training. You can match your effort (RPE) to a plan, avoid going too heavy on bad days, and build toward meets in a structured way.

Minimalist “busy schedule” examples of strength training log example

Not everyone wants this much detail. Maybe you’re a parent squeezing in 30-minute sessions, or you just don’t care about RPE charts. You still deserve a log that works.

Here’s a minimalist example of a strength training log for a busy schedule:

Date: 2025-02-20
Time available: 30 minutes

Full-body circuit – 3 rounds

• Goblet Squat – 12 reps – 30 lb
• Push-up – 10 reps – bodyweight
• Bent-over Dumbbell Row – 12 reps – 25 lb
• Hip Hinge with Kettlebell – 15 reps – 35 lb
• Dead Bug – 10 reps/side – bodyweight

Round times:

• Round 1: 9:30
• Round 2: 9:10
• Round 3: 9:05

Notes: Sweaty, felt good. Repeat this workout next week and try to beat round times.

This is one of the best examples of a “just the highlights” log. You’re tracking enough to repeat and improve, but it takes maybe 60 seconds to write down.

How to build your own from these examples of examples of strength training log example

Now that you’ve seen several real examples, you can mix and match pieces to build your own log.

Some practical ways to customize:

• If you’re brand new, copy the simple pen-and-paper layout and add just one extra detail, like sleep or energy.
• If you’re chasing strength numbers, borrow from the progression and powerlifting examples of strength training log example formats: track weight, sets, reps, and RPE.
• If your main concern is feeling better overall, lean into the wellness-focused examples: record soreness, mood, and pain along with your lifts.
• If your schedule is chaotic, use the minimalist examples of examples of strength training log example entries: full-body circuits, round times, and a quick note.

Remember, the best examples are the ones you will actually use. Your log doesn’t have to look pretty; it just has to be honest and consistent.

For more background on why strength training matters for health—especially as you age—check out resources from Harvard Health and the NIH that highlight how resistance training supports bone, muscle, and metabolic health.

FAQ: Real-world questions about strength training logs

What are some good examples of strength training log example formats for beginners?
Good beginner examples include a simple table with exercise, sets, reps, and weight, plus one short note about how it felt. The full-body beginner layout near the top of this page is a strong starting point: it covers major movement patterns without drowning you in data.

Can you give an example of a weekly strength training log schedule?
Yes. A three-day schedule might look like: Monday – full body (squats, presses, rows); Wednesday – full body with different variations (lunges, incline presses, pulldowns); Friday – strength plus short intervals. Each day in your log would list exercises, sets, reps, weight, and a quick summary like “Energy 7/10, increase row weight next week.”

Do I need to track every single detail, or can I keep it simple?
You can absolutely keep it simple. Many of the best examples of logs are minimalist: just exercises, sets, reps, weight, and a one-line note. If you later decide you want more detail—like RPE or sleep—you can add it gradually.

Are digital logs better than paper logs?
Neither is automatically better. Digital logs make it easier to sort, graph, and search, especially if you like data. Paper logs feel more tangible and can be quicker in the gym. The real difference comes down to which format you’ll stick with. That’s why seeing different examples of examples of strength training log example layouts can help you choose what fits your habits.

How often should I review my strength training log?
At least once a week, take five minutes to flip back through your entries. Look for trends: are weights going up, staying flat, or bouncing around? Are you always tired on certain days? That quick review turns your log from a diary into a tool for smarter training.