What's inside the strength training log
- Workout Log
- Weekly Program
- Personal Records
- Monthly Progress
- Body Measurements
- Recovery Log
- Training Goals
- Notes
See every page
All 12 pages of the US Letter version, exactly as they print. Tap a page to see it larger.
- 1. Cover
- 2. This Log Belongs To
- 3. Contents
- 4. Workout Log
- 5. Weekly Program
- 6. Personal Records
- 7. Monthly Progress
- 8. Body Measurements
- 9. Recovery Log
- 10. Training Goals
- 11. Notes
- 12. Thank you page
Who this strength training log is for
This log is for anyone lifting weights, from beginners learning the basic lifts to experienced lifters following a structured program. It suits gym-goers, home gym owners and people strength training for health, sport or confidence. Strength grows through gradual progress, and a written record of sets, reps and weights tells you exactly what to lift next time instead of guessing, which keeps you progressing safely week after week.
How to use your strength training log
Write each workout with exercises, sets, reps and weights. Plan your program for the coming weeks. Record personal records as you beat them. Track progress on key lifts over time. Log body measurements every few weeks if that motivates you. Note recovery, such as sleep and soreness, so you know when to push and when to rest. Set clear strength goals and review them each month.
Formats included
A4 PDF
For printing in most of the world (210 × 297 mm).
US Letter PDF
For printing in the US and Canada (8.5 × 11 in).
Digital PDF
Hyperlinked tabs for tablets and PDF annotation apps.
Ready to start?
Free downloadStrength Training Log questions
Can I track personal records?
Yes. There is a PRs page. Look for the "Personal Records" page in the 12-page strength training log. Every page is undated, so you can start any day and reprint a page whenever it fills up. Download it free, print only the pages you need and add more copies of any page later.
Is it suitable for beginners?
Yes. Other pages in the 12-page strength training log include "Workout Log", "Weekly Program" and "Personal Records", so related notes stay together. Print the A4 or US Letter PDF as often as you need, or write in the digital version on a tablet.
Does it include recovery tracking?
Yes. Look for the "Recovery Log" page in the 12-page strength training log. Every page is undated, so you can start any day and reprint a page whenever it fills up. Download it free, print only the pages you need and add more copies of any page later.
Is the Strength Training Log really free?
Yes, the Strength Training Log is completely free for personal use. Download the 12-page PDF without an account or email address, print it at home as often as you like and share the page link with friends. FolarraStudio is free to use. In the future, a few clearly labeled ads may help keep it free.
What size is the Strength Training Log?
The Strength Training Log comes in A4 (210 x 297 mm) and US Letter (8.5 x 11 inches), plus a hyperlinked digital PDF for tablets. Choose the file that matches the paper in your printer and print at Actual size or 100%, so nothing is cut off. Both paper sizes have the same 12 pages.
