Daily Strength Training Log

What this sheet is for

This sheet is for anyone following a structured resistance training programme who wants a paper record of exactly what they lifted, how many times, and under what conditions. Reach for it at the start of each gym session, fill each row as you finish a working set or exercise block, and keep the completed sheet so you can compare week to week without relying on memory or a phone screen.

How to use it

Write the week's start date in the 'Week of' field at the top right. Each time you complete an exercise, fill one row: name the movement in 'Exercise', record your scheme in 'Sets × Reps' (e.g. 4×6), enter the weight used in 'Load (kg/lb)', and note how long you rested between sets in 'Rest (min)'. Use the 'Form / Feel' column for cues, pain flags or RPE ratings. At the end of the week, total your sets, circle your heaviest load, and count completed sessions in the 'Week at a glance' strip.

What is printed on the page

“Daily Strength Training Log” is laid out as dated table: a date column plus four labelled value columns and an optional notes column, 22 numbered rows, and a summary strip at the foot. Under the title it reads “Track sets, reps, load and rest for every session in one place.”, and the line at the foot of the page says “If load dropped more than 10% from last session, note sleep and nutrition — both affect output more than effort.”.

The column headings slot holds four entries — “Exercise”, “Sets × Reps”, “Load (kg/lb)” and “Rest (min)” — so the sheet is already filled in for fitness rather than left as blank rows to label yourself.

The summary prompts slot holds three entries — “Total sets logged”, “Heaviest load lifted” and “Sessions completed” — so the sheet is already filled in for fitness rather than left as blank rows to label yourself.

The remaining labels on the page are “Week of” for the period label, “Form / Feel” for the notes heading and “Week at a glance” for the summary heading.

Two things about this particular dated table are settings rather than text, and “Daily Strength Training Log” has them set like this. Notes column is on: add a wide notes column at the right of the table. Summary strip is on: include the summary strip at the foot.

Tips

Write load in the unit you actually use — kg or lb — and stick to that unit every week so comparisons stay valid.

Use the Form / Feel column to flag any joint discomfort immediately; vague memory of pain is rarely accurate after 24 hours.

Record a failed set with an asterisk rather than skipping the row — failed attempts are still useful training data.

The other layouts in this set

“Daily Strength Training Log” is one of three sheets in this set, each a different fixed layout filled for the same topic. “30-Day Cardio Progress Log” uses the two-column log layout and “Weekly Running Mileage Log” uses the notes and table layout. Pick by how you work: the layout decides how much you write and where, not what the sheet is about.