Professional Workout Logger

Track every rep, monitor every session, see real progress. Transform your training with precision logging and data-driven insights that accelerate your results.

Here's what separates successful lifters from everyone else: They track their workouts religiously. Every set, every rep, every weight used. This isn't obsessive—it's scientific. Progressive overload requires progression tracking.

This logger does more than record numbers. It educates you on proper training principles, guides your progression decisions, and reveals patterns in your training that manual logging simply can't capture.

🎯 The Science of Workout Tracking

Progressive overload is the fundamental principle of strength and muscle gains. Without systematic tracking, you're essentially training blind. This tool provides the precision and insights needed to optimize every aspect of your training.

📊 What to Track

  • Weight: Primary driver of strength adaptations
  • Reps: Volume indicator for muscle growth
  • Sets: Total training stimulus
  • RPE: Intensity gauge (1-10 scale)
  • Rest periods: Recovery optimization
  • Tempo: Time under tension control

🎯 Progression Guidelines

  • Upper body: Add 2.5-5 lbs per week
  • Lower body: Add 5-10 lbs per week
  • Can't add weight? Add 1-2 reps instead
  • Hit rep target? Increase weight next session
  • Plateau? Deload by 10% and rebuild
  • Focus: One variable at a time

💡 RPE Scale Reference

RPE 1-4: Very easy, could do 6+ more reps
RPE 5-6: Moderate, could do 4-5 more reps
RPE 7-8: Hard, could do 2-3 more reps
RPE 9-10: Maximal, 0-1 reps left in reserve

Training sweet spot: Most training should occur at RPE 7-8 for optimal stimulus-to-fatigue ratio.

Start New Workout

Begin a fresh training session

Perfect for custom or spontaneous workouts

Use Template

Start from a saved routine

Consistent programs for better results

View History

Review past workouts

Learn from your training patterns

View Analytics

Analyze your progress

Data-driven training insights

Starting Your Workout

Set yourself up for success: Review your last session before starting, plan your target weights and reps, start the timer to track duration, and warm up with 5-10 minutes of light activity.

Logging Each Set

Be brutally honest: Log actual weight used (not intended), count only complete full-range reps, rate RPE immediately after each set, and check off completed sets for visual progress.

Optimal Rest Periods

Rest periods matter: Strength training (2-3 min), muscle building (60-90s), endurance (30-60s). Use our timer to stay consistent and optimize performance.

Weekly Progression

Small increases compound: Add 2.5-5 lbs per week for upper body, 5-10 lbs for lower body. If you can't add weight, add 1-2 reps. Focus on one variable at a time.

Frequently Asked Questions

Everything you need to know about effective workout logging

How do I know if I'm progressing?

Progressive overload is the key indicator. You should be able to lift more weight, complete more reps, or both compared to previous sessions. If you can complete all planned sets and reps with 1-2 reps in reserve (RPE 8-9), it's time to increase the weight.

What should I do if I plateau?

Plateaus are normal and expected. Try reducing weight by 10% and rebuilding, changing exercise variations, adjusting rep ranges, or taking a planned deload week. Sometimes the issue is inadequate recovery rather than the training itself.

How accurate should my RPE ratings be?

RPE accuracy improves with practice. Start by rating how hard each set feels immediately after completion. Most effective training occurs at RPE 7-8. If you're consistently at RPE 10, you may be training too close to failure too often.

Should I track warm-up sets?

Focus on working sets primarily. You can track warm-up sets if helpful for planning, but your main focus should be on the challenging sets that drive adaptation. Warm-ups are preparation, not the stimulus for growth.

How long should I rest between sets?

Rest periods depend on your goals: 2-3 minutes for strength/power exercises, 60-90 seconds for muscle building, 30-60 seconds for endurance. The key is consistency - use the timer to avoid cutting rest periods short when fatigued.