A Simple Way to Log Exercises, Loads, and Repetitions

Use one line per set

For each exercise, note its name, the load, the number of repetitions, and—if useful—the date. Write the load in pounds (lb) or kilograms (kg), and stick with the same unit. For dumbbells, record whether the number means the weight of each dumbbell or the pair; for machines, note the machine or setup if it helps you compare sessions. These are practical logging choices, not a special research-backed formula.

This example shows three sets per exercise. If you do only two sets, record two numbers; don’t fill in planned reps as if you completed them. If you use a body-weight exercise, write “body weight” for load, and add assistance or added weight when relevant.

Make the log easy to use next time

Write down sets as you finish them, rather than relying on memory after the workout. A notebook, phone note, or spreadsheet all work. Add a short note only when it clarifies the record, such as “seat position 4” or “left knee felt uncomfortable.” Keep the note factual; you don’t need a detailed diary.

At your next session, check the last entry for that exercise. Use it as context—not an order to increase weight. If your plan uses a repetition range, one simple option is to keep the load and aim for another good repetition before changing the load. Progression can involve more repetitions or greater resistance; the appropriate choice depends on your goals and training context. The American College of Sports Medicine’s recent position stand reviews resistance-training prescriptions for healthy adults, but your log itself is a practical organizational tool, not a guarantee of progress. ACSM position stand.

Keep it simple and consistent

The most useful log is one you’ll actually maintain. Record the exercise name the same way each time, include every working set, and note the load convention for equipment where it could be ambiguous. If a workout partner helps you show up consistently, Actively is for finding nearby workout partners and active friends through shared interests, mutual matching, and chat; it does not provide workout logging or coaching.

After a few sessions, your entries can help answer simple questions: What did I lift last time? How many reps did I complete? Did I change equipment or setup? That’s enough for a basic training record—no elaborate tracking system required.