A training log becomes useful when it helps you decide what to do next week. Record more than the weight: include repetitions, sets, effort, rest, and anything that changed the session.

Write down the conditions

For each work set, record the exercise, load, repetitions, and sets. Add approximate repetitions in reserve, rest time, and unusual discomfort. For example: bench press, 60 kg, 8/8/7 repetitions, one repetition in reserve, two minutes of rest.

Warm-up sets and work sets serve different purposes. Mark them separately so you do not compare unlike numbers.

Ask three questions at the end of the week

  • What should I keep the same?
  • What is one small change worth testing?
  • Is recovery the first thing I need to improve?

This prevents a single difficult day from causing a complete program change. Look for a pattern across several sessions.

Use GROWTH to start the next session

Open the previous record before training. Check the last load, repetitions, sets, and your note about effort. Then write one realistic goal for today. GROWTH helps you compare past records and see the trend instead of relying on memory.

Compare only similar sets

A set is easier to compare when the exercise, equipment, range of motion, rest, and effort are similar. A set performed after a long break is not the same evidence as a set performed while tired. Keep notes short but specific.

Research on weekly set volume can guide your plan, but it does not replace your own record. The same number of sets can feel very different depending on exercise choice and recovery.

Make next week’s decision visible

Finish the log with one sentence: “Next week I will keep the load and aim for one more good repetition,” or “I will keep the repetitions and rest two minutes longer.” For squats, you might note that sleep was poor and keep the same load. For back training, you might write that grip limited the set and choose a suitable variation.

Sources

  1. Baz-Valle et al. Total number of sets as a training volume measure. 2021.
  2. Schoenfeld et al. Resistance training recommendations for hypertrophy. 2021.
  3. American College of Sports Medicine. Creating an Effective Resistance Training Plan. 2026.

A training record is not a diagnosis. If pain persists or you feel unwell, consult an appropriate professional.