Keeping a fitness log is an essential part of any workout regimen. It helps track progress, stay motivated, and identify areas for improvement. Here are three diverse examples of workout routine logs that cater to different fitness levels and goals.
This log is perfect for those just starting their fitness journey. It focuses on basic movements that can be done at home or in the gym.
| Date | Exercise | Sets | Reps | Duration | Notes |
|---|---|---|---|---|---|
| 2023-10-01 | Bodyweight Squats | 3 | 10 | N/A | Focus on form |
| 2023-10-01 | Push-Ups | 3 | 5 | N/A | Knees on ground if needed |
| 2023-10-01 | Plank | 3 | N/A | 30 sec | Keep body straight |
| 2023-10-01 | Lunges | 3 | 10 | N/A | Alternate legs |
This log is designed to be completed 3 times a week. Consistency is key for beginners, so aim to progressively increase the number of reps or sets as you get stronger.
For those who have a bit of experience, this log combines both cardio and strength training to improve endurance and muscle tone.
| Date | Exercise | Sets | Reps | Duration | Notes |
|---|---|---|---|---|---|
| 2023-10-02 | 20-Minute Jog | N/A | N/A | 20 min | Maintain a steady pace |
| 2023-10-02 | Dumbbell Shoulder Press | 4 | 8 | N/A | Increase weight if possible |
| 2023-10-02 | Bent Over Rows | 4 | 10 | N/A | Keep back straight |
| 2023-10-02 | HIIT - 30 seconds on, 30 off | 5 | N/A | 10 min | Choose exercises like burpees |
This routine can be done 4-5 times a week. It’s a balanced approach that helps improve overall fitness, and you can swap out exercises to keep it fresh.
This log is tailored for those who are looking to build muscle and push their limits. It focuses on heavy lifting and compound movements.
| Date | Exercise | Sets | Reps | Duration | Notes |
|---|---|---|---|---|---|
| 2023-10-03 | Deadlifts | 5 | 5 | N/A | Increase weight gradually |
| 2023-10-03 | Barbell Squats | 5 | 5 | N/A | Ensure knees don’t go past toes |
| 2023-10-03 | Bench Press | 4 | 6 | N/A | Use a spotter |
| 2023-10-03 | Pull-Ups | 4 | 8 | N/A | Can use band for assistance |
This advanced routine is designed for 5 days a week with a focus on progressive overload. Track your weights closely to ensure continuous improvement.
These examples of workout routine example logs illustrate how different fitness levels can benefit from tracking their workouts. Whether you’re a beginner, intermediate, or advanced, keeping a log will help you stay accountable and motivated on your fitness journey.