Below are a handful of ways you can keep track of your workouts without having to download or sign up for anything new.
Pick whatever feels easiest for you—whether it’s a simple notebook, an Excel sheet, or a quick spreadsheet on your phone.
| | What to use | How it works | Why it’s handy |
|---|-------------|--------------|----------------| | 1 | Plain paper notebook (or a dedicated exercise logbook) | Write down date, workout type, sets/reps/weights, how you felt, any notes. Keep it in the same place so you can flip back to previous sessions quickly. | No tech needed; you’ll always have something on hand. | | 2 | Excel / Google Sheets (desktop or mobile) | Create columns: Date, Workout, Sets, Reps, Weight, Notes. Use formulas to auto‑sum reps, track progress, or plot charts. Save the file in a folder for easy retrieval. | Works offline; powerful calculations & visualisation tools. | | 3 | Google Docs / Sheets on phone | Same as above but accessible anywhere via Google Drive. Share with yourself (or a friend) so you can edit from any device. | Cloud‑based, no local storage required. | | 4 | Notepad or simple text file | Write entries in plain text: "2023‑07‑18 – Squat – 3×10 @ 80kg". Save with date‑based filenames (e.g., `20230718.txt`). | Extremely lightweight, works on any device. | | 5 | Dedicated fitness apps (Free) | Apps like FitNotes or Stronglifts often allow you to log workouts for free. Download and keep a local record. | Built‑in data export options available. |
> Choosing the Right Tool
> - If you want something quick, use a plain text file or notepad.
> - For regular tracking with history graphs, consider a dedicated app.
> - Use cloud storage (Google Drive, Dropbox) to back up your records automatically.
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3️⃣ Example: A Simple Text‑Based Log
Date Exercise Sets Reps Weight Notes
2024‑10‑01 Bench Press 5 5 80 kg Felt good, but chest fatigue.
--- > For a deeper dive into periodization and individualized programming, check out our latest guide in the comments.
--- Visual: (Optional) Add an infographic of rest interval zones or a sample training log template.
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