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How To Use Your Strength Training Log
1- You will see that these strength training logs cover one workout day. There is an area for ‘Today’s Date.’ Take advantage of this! After three months of exercising, you will have a nice time capsule of where you started and how far you’ve come.
2- There are 9 major muscle groups that all good strength training routines should address. They are: biceps, triceps, quads, hams and glutes, chest, back, shoulders, calves and abs.
3- Each muscle has its own ‘house.’ You can see that in each ‘house’ there are 4 rooms. They are: exercise, set #, pounds lifted and # of reps.
4- Simply write in the name of each exercise you choose for the individual muscle.
5- As you complete a set, write in the number of that set. For example when you complete your first set of a bicep curl, you would write the number 1 in the first space. You have room for up to 5 sets on all exercises.
6- ‘Pounds lifted’ is self-explanatory. Write in the amount of weight lifted with respect to that set. Staying with our bicep curl example, we already wrote “1” in the ‘set #’ room. Directly below that in the ‘pounds lifted’ room, we would write in ‘8’ if we lifted 8 pounds on that set.
7- In the ‘# of Reps’ room we write in how many times we completed that exercise on that set. Again, staying with the bicep curl, let’s say we lifted 8 pounds on our first set and we did it 12 times. We would write ’12’ in the ‘# of Reps’ room.
8- The abs section is a little different. Many people don’t use weights for abdominal exercises. So “pounds lifted” or having space for only one exercise really is not going to cut it. I have provided space for up to 5 different exercises. I have broken it down into ‘# of Reps’ and ‘seconds.’
Let’s say you choose the Plank Pose from the abdominal exercises. That particular exercise is measured by how many seconds you can hold it for. Obviously you would write in ‘Plank Pose’ as your exercise and ’25’ or whatever you could do in the ‘seconds’ room. If you choose the ball crunch as your exercise, you would write your results in the ‘# of Reps’ room.
9- There is an area for you to log two different types of cardio activity. There are blocks for the ‘length of time’ and ‘intensity level.’ I included a block for ‘other notes’ too. Depending on your particular style of cardio, you may have an extra feature that you would like to keep track of.
10- ‘How I Feel After Today’s Workout’ Use this feature! It is one of my favorite parts of these strength training logs. Try to log your feelings down after each workout. It could be anything from “next time try doing 5 pounds on the shoulder press” to “feel great!” These are your strength training logs. Be creative 🙂
11- The note from me is serious! I love receiving emails from strength training women! It’s a blessing that I am able to help so many people discover a healthier and happier life. I’d love to hear your stories, questions and even concerns.
12- Strength training logs are one tool to develop a consistent routine. And I am glad to share my vision of a perfect workout log with you. Feel free to pass this webpage along to your friends!
13- Collect these strength training logs in a folder or binder. Take it to the gym with you. Record your workouts each and every time. Months from now you will be able to look back and see just how far you’ve come. It’s a great motivator!