No well-designed strength training program is complete without a workout log. Wayne Westcott, Ph.D., strength training consultant for the American Council on Exercise, lists workout logs as one of his guidelines for safe and effective exercise. They enable you to accurately measure your progress and evaluate the success of your program. You can design customized workout logs using a spreadsheet or the "Table" feature in any word processing document. This will allow you to easily set up and label the number of columns and rows you need for your workout.
Step 1
Name the exercises in the order you intend to perform them. This allows you to organize your workout in the most energy-efficient way, typically starting with your larger muscle groups, such as legs and back, and ending with your smaller groups, such as biceps and triceps.
Step 2
Note your individual settings for each machine. You will do this by trial and error initially, but once it is done, you can pre-set the machine to fit your body shape and size and complete your routine more efficiently.
Step 3
Record the number of repetitions you perform for each set and each lift. This will enable you to see your progression over time, as well as determine the effectiveness of your workout. It will also better motivate you to continue to improve by setting goals for future workouts based on your most recent performances.
Step 4
Enter the number of sets you perform for each lift. This will also show your progression over time and enable you to calculate your increased volume of work as another indicator of success.
Step 5
Write in the day and date of the session, to record the frequency of your workouts. Keeping a record of what you did on particular days will become even more important as your workout moves from whole body to longer and more complex workouts.
Tips and Warnings
- Other information can also be included in your log, depending on your goals, such as body weight, body fat percentage and circumference measures.
References
- "Strength Training Past 50"; W. Westcott and T.R. Baechle; 1998
- "Weight Training for Life, 6th Edition"; J.L. Hesson; 2003
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