Strength Training Weekly Log

What this sheet is for

This sheet is for anyone running a structured lifting programme who wants a single paper record of every session in the week. It suits gym-goers following a push-pull-legs split, an upper-lower plan, or any routine where the weights on the bar need to be tracked and compared session to session. Reaching for it means you are serious about progressive overload and done guessing what you lifted last Tuesday.

How to use it

Write the Monday date in the Week of field at the top right. Each day row covers one session: use Exercise / Sets / Reps to list every movement with its prescribed sets and reps (e.g. Squat 4 x 5, Romanian Deadlift 3 x 8). Fill Weight Used in your preferred unit — kg or lb — consistently throughout the sheet. Use Notes and How It Felt for effort ratings, form cues, or fatigue flags. On rest days, write 'Rest' or log light activity. At the end of the week, complete the three Week in Review prompts at the foot to anchor your progress and set a concrete target for the following week.

What is printed on the page

“Strength Training Weekly Log” is laid out as seven-row week: one tall row per day (Monday–Sunday) split into three labelled columns, with a three-prompt box across the foot of the page. Under the title it reads “Plan and record every lifting session, rest day, and weekly personal best.”, and the line at the foot of the page says “Log your weights immediately after each set — memory fades fast and accurate records are what drive progressive overload.”.

The column headings slot holds three entries — “Exercise / Sets / Reps”, “Weight Used (kg / lb)” and “Notes & How It Felt” — so the sheet is already filled in for fitness rather than left as blank rows to label yourself.

The footer prompts slot holds three entries — “This week's heaviest lift and weight:”, “What held me back or needed fixing:” and “One target to hit next week:” — so the sheet is already filled in for fitness rather than left as blank rows to label yourself.

The remaining labels on the page are “Week of” for the week label and “Week in Review” for the footer heading.

Two things about this particular seven-row week are settings rather than text, and “Strength Training Weekly Log” has them set like this. Start sunday is off: start the week on Sunday instead of Monday. Foot box is on: include the three-prompt box at the foot.

Tips

Use the same weight unit every week and write it in the column heading so comparisons stay reliable.

On rest days, note sleep hours or soreness level — recovery data helps explain the next session's performance.

If a planned weight feels too easy, add a small increment and record it immediately so next week's plan is updated.

The other layouts in this set

“Strength Training Weekly Log” is one of three sheets in this set, each a different fixed layout filled for the same topic. “Weekly Cardio Training Plan” uses the day boxes with goals layout and “7-Day Cut Week Tracker” uses the weekly tracker table layout. Pick by how you work: the layout decides how much you write and where, not what the sheet is about.