Creating a Printable Workout Log Template
Introduction
- When working on your fitness journey, crafting a strength-training workout can be challenging.
- This printable workout log template helps you organize your weight training exercises effectively.
Steps to Create Your Workout Log
Define Your Workout Goal
- Determine the specific focus of your workout.
- Decide if you're targeting a particular muscle group or aiming for a full-body workout.
Allocate Your Workout Time
- Assess how much time you can dedicate to your workout.
- Effective planning enhances the efficiency of your exercise routine.
Assess Available Equipment
- Consider the equipment you have access to.
- Decide if you'll be working out at home or in a gym.
Define Your Workout Goal
- Determine the specific focus of your workout.
- Decide if you're targeting a particular muscle group or aiming for a full-body workout.
Allocate Your Workout Time
- Assess how much time you can dedicate to your workout.
- Effective planning enhances the efficiency of your exercise routine.
Assess Available Equipment
- Consider the equipment you have access to.
- Decide if you'll be working out at home or in a gym.
Tips for Crafting Your Workout
- Plan to include 6 to 10 different strength-building exercises in your workout.
- Start with multi-joint or dynamic lifting movements before moving to single-joint exercises.
- Perform 2 to 4 sets of each exercise, with 8 to 12 repetitions in each set.
- Maintain a controlled tempo of 2 seconds to lift and 2 seconds to lower the weight.
- Keep a record of the weight used and the number of reps for each exercise over time.
- Challenge your body by gradually increasing weight, reps, sets, exercise variety, or reducing rest time.
- Access video demonstrations of strength exercises on Instagram at @CampusRecIUPUI.
Understanding an Exercise Log
Definition
- An exercise log is akin to a journal, documenting your regular physical activities and training.
Purpose
- It helps you create more effective training regimens.
- You can use a notebook or an online application to maintain it.
Benefits of an Exercise Log
- Provides insights into challenges and issues.
- Allows for necessary adjustments to achieve health and fitness goals with minimal effort.
Using the Workout Log
Logging Your Progress
- Take the exercise log with you to the gym, ideally on a clipboard.
- Record sets, reps, or rest periods during your workout sessions.
- Track both aerobic and strength training exercises.
- Choose between a 2-day or 3-day format.
- Downloadable PDF files are available for easy printing.
Key Log Entries
One Rep Max (1RM): Use the log to record your 1RM as a reference point.
- Many weight training programs are structured based on a percentage of your 1RM.
- Consult our Workout Chart template to calculate your 1RM.
Intensity: For cardiovascular exercises, specify the intensity level as Light/Moderate/Vigorous or Easy/Medium/Hard.
- This information helps determine the appropriate metabolic equivalent value for calorie calculations.
One Rep Max (1RM): Use the log to record your 1RM as a reference point.
- Many weight training programs are structured based on a percentage of your 1RM.
- Consult our Workout Chart template to calculate your 1RM.
Intensity: For cardiovascular exercises, specify the intensity level as Light/Moderate/Vigorous or Easy/Medium/Hard.
- This information helps determine the appropriate metabolic equivalent value for calorie calculations.
By organizing your fitness journey with this printable workout log template and understanding the importance of an exercise log, you'll be better equipped to achieve your health and fitness goals.
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