Workout log: what to write down and why

Everyone in the gym thinks they'll remember what they lifted last time. Nobody does. A short note after each session turns into a clear answer to the question “am I getting stronger?”.

Information checked on 2026-09-30. General information, not medical advice. How we calculate

In short: write down the date, the exercise, the weight, the sets and the reps. Next time, start where you finished and do a little more. That's all progressive overload is.

Why it works

Muscles get stronger when they get a bit more load than they're used to. But you can only do “a bit more” if you know what “a bit less” was. A log usually does three jobs:

  • it tells you where to start next time, so you're not guessing;
  • it shows progress is happening even when the mirror shows nothing;
  • it shows when something has stalled – so you can change the plan instead of putting up with it for months.

What to write down

Not a novel. A few things per exercise are enough:

  • Date and name of the session – say, “Monday, full body”.
  • The exercise, named the way you always name it, so you can compare later.
  • Weight and reps for every set: for example 40 kg × 10, 40 kg × 9, 40 kg × 8.
  • For bodyweight exercises – reps (push-ups) or seconds (plank).
  • Cardio – minutes and, if you like, distance.
  • A short note if something was unusual: “shoulder sore”, “slept badly”.

Progressive overload in plain words

When an exercise starts to feel easier, there are several ways to do “more”. Pick one:

  1. More reps with the same weight (8 instead of 7).
  2. More sets (3 instead of 2, once you feel you can).
  3. A little more weight once you've hit your planned reps in every set.
  4. Better technique or a shorter rest between sets also counts as progress.

Don't push every single session: progress isn't a straight line, even if you try hard. Sometimes repeating the same load is enough. If you're not sure how to start, see our gym for beginners guide.

How to read your notes

  • Compare rows of the same exercise over several weeks, rather than different exercises with each other.
  • Look at the trend. One bad session means nothing. Three months pointing upward means something.
  • Estimated one-rep max. From your weight and reps you can roughly estimate what you could lift once (for example with the Epley formula). It's only an estimate, and worth looking at only when the reps are about 12 or fewer.
  • Total kilos lifted (weight × reps) is another number to watch, but it's less precise than comparing the same exercise.
  • Stuck? Check your sleep, food and stress before changing the plan. More in our guide to a stalled weight.

Notebook, spreadsheet or app

Anything you'll actually use is fine. A paper notebook is great: nothing to charge and nothing to crash. A spreadsheet on your phone is handy if you want totals. What matters is writing it down straight after the set, not in the evening from memory.

When to talk to a doctor first

Before you change how you eat to lose weight, talk to your doctor first if:

  • you are pregnant or breastfeeding;
  • you have diabetes or take medicines that affect your blood sugar;
  • you have kidney disease, heart disease or another long-term condition;
  • you are under 18;
  • you have or have had an eating disorder;
  • you are losing weight without trying.
  • you have joint, back or heart and circulation problems that could limit training.

If your relationship with food worries you, you can talk to a doctor or a psychologist. If you're struggling right now, call your local emergency number or find a free helpline at findahelpline.com.

Don't fancy writing by hand? Dumpli Plus has a gym log in the app: you pick an exercise (there are about 50 ready-made ones, and you can add your own), enter the weight and reps, and next time you see what you did last time. Each exercise has a history chart with an estimated one-rep max, and the app marks a new personal record. It gives no advice on how much to lift – it only shows what you did. The app is still being tested and works by invitation – you're welcome to join the waiting list. See the app → · Protein calculator

Frequently asked questions

Do I really need to write my workouts down?

You don't have to, but it helps. After a week or two you won't remember what you lifted, and it's hard to tell whether you're getting stronger. Notes give you a concrete answer.

What is progressive overload?

Simply raising the load gradually: over time you do a little more – one more rep, one more set or slightly more weight. For that to work, you need to know what you did last time.

How often should I add weight?

There's no strict rule. Many beginners get stronger quickly, and progress slows later. If you've changed nothing for two or three sessions and the exercise now feels easy, try a little more.

What if I had a bad day and lifted less?

Nothing. Sleep, stress and tiredness affect everyone. Judge the trend over several weeks, not one session.

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