There are lots of important components to a successful exercise program. For most exercisers, keeping track of strength training, cardiovascular and body measurement statistics can be a real challenge, especially with the distractions of work, school and family. A detailed exercise log can help you recognize trends, gauge progress and plan future workouts sensibly.
Step 1
Keep a hard copy and a computer file. Use a paper log book at the gym to quickly jot down information. At home, transfer the information to a detailed spreadsheet on your computer. Each month, start a new spreadsheet page to keep your log uncluttered.
Step 2
Set up a section for body measurements. At the top of each spreadsheet page, set up a row for body measurements. Leave cells to enter your weight, body composition and waist circumference. If your goals are bodybuilding related, you can also leave cells for arm and thigh circumference. Take these measurements each month to gauge progress. To judge your appearance, take a digital picture of yourself each month and store the photos in a separate file on your computer.
Step 3
Set up your cardiovascular section. List the cardiovascular exercises you use, each in a new column. Add a date to each row. Every day you do cardiovascular exercise, enter the exercise duration and level into the appropriate cell.
Step 4
Set up your resistance training section. Below your cardiovascular section, list all of the resistance training exercises you commonly use in the columns. Use the rows to list dates. Enter sets, reps and weights in the appropriate cell each time you train.
Tips and Warnings
- At the end of each month, compare the page you've just finished to your page from the previous month. Make sure you are always making progress from month to month. If you have a smart phone or mobile device with a spreadsheet application, you can enter your information into your device and simply sync it when you get home.
Things You'll Need
- Computer
- Log book
- Digital camera
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
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