Get the free template
Download an editable CSV workout log that opens in Microsoft Excel, Google Sheets and Apple Numbers; it is free and does not require an email address.
CSV is a plain table, so it does not include automatic charts, formulas or app features.
What should a gym workout log include?
Keep a row for each working set and record the date, exercise, set number, repetitions completed, weight used and any useful notes, such as how many more repetitions you believe you could have done.
| Date | Exercise | Set | Reps | Weight | Notes |
|---|---|---|---|---|---|
| 5 Nov | Bench press | 1 | 8 | 70 kg | About 2 reps left |
| 12 Nov | Bench press | 1 | 8 | 72.5 kg | About 2 reps left |
These numbers are just an illustration, not actual customer results or a recommended lifting weight.
How do you measure an increase in lifted weight?
When the exercise, repetitions and technique are reasonably comparable, calculate the change in load as (new weight − old weight) ÷ old weight × 100.
In the example above, the increase from 70 kg to 72.5 kg is (72.5 − 70) ÷ 70 × 100 = 3.57% more weight; that does not mean the person gained 3.57% more muscle.
If the reps or range of motion changed, the percentage change in weight alone does not fully describe performance; compare like with like and use several sessions to spot a trend.
How to use the template in four steps
- Plan: write your workout name and the exercises you intend to train.
- Log: write one row per working set as soon as you finish it.
- Compare: when you repeat an exercise, read what you lifted in the last comparable session.
- Review: look at patterns over weeks and adjust your plan when appropriate.
For a practical explanation of progression, read how progressive overload works; for a wider app comparison, see our workout tracker guide.
Example four-day gym schedule
A repeatable upper/lower routine can make it easier to compare the same exercises regularly, but your actual frequency, exercises and volume should fit your experience and recovery.
| Day | Focus | Examples |
|---|---|---|
| Monday | Upper body | Press, row and pull movements |
| Tuesday | Lower body | Squat and hip-hinge movements |
| Wednesday | Rest or light activity | Walk or easy movement |
| Thursday | Upper body | Repeat and compare upper movements |
| Friday | Lower body | Repeat and compare lower movements |
| Weekend | Recovery or suitable activity | Adjust to your schedule |
When should you move from a spreadsheet to an app?
A spreadsheet is useful if you prefer a free, flexible record; a workout-tracking app can make repeated logging, workout history, charts and suggested targets easier to access while you train.
LIFT is designed around those workout-tracking jobs and is not yet available for public download, so the template is a free option you can use right now without waiting for the app.