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Free Weight Lifting Journal
Printable Workout Logs
To Track Your Progress
Having a journal or a training log is the single most important piece of advice i can give you. Tracking your workouts is the only way you can truly record your progress.
Keeping a training log will not only provide evidence of the progress you make, but will give valuable insights into your reactions and responses to training and diet. You will gain a better understanding of what your physique needs and how it develops. This will help you adjust and adapt your goals and schedules.
A weight training journal does not only include your workouts but should keep track of your diet and nutrition. It is very important to log each meal and when you had it. By doing this you not only keep yourself motivated into sticking with your diet but it also lets you look back at the progress you have made.
A training diary could be an actual book you have made up, a sheet of paper just simply scribbling down your sets, reps and weight onto a napkin. The main point is that you can use this to actively track your workouts and it is in some logical order.
Tracking your progress is mandatory. This is like professional sports teams competing
without keeping score. Or like runners and swimmers working out without a stopwatch.
How do you expect to get better? In my opinion, if you work out without a log
book you really aren’t serious and should reconsider the reasons you work out. Keep
working out - just don’t expect any exceptional gains.
THINGS YOU SHOULD TRACK:
• Workout Tempo
• Muscles Trained
• Exercises Used
• Weight Used
• Number of Sets
• Time to Complete Workout
• Time of Day
• Energy Levels
You can simply just write things down on a scrap of paper, or download one of the free journals below.
Daily Meal Planner
If you need a daily meal planner then you can download and print off as many of these as you like. This weight lifting journal is simple to use. Just fill in the time you had your meal, what you had and the protein, carbohydrate and fat content. Obviously the boxes are optional but the more you fill in the better you can track your nutrition.  Daily Meal Planner (Download Instantly right click 'save as' to download)
Workout Journal
If you need a training journal then this free printable workout journal is a good start. Simply fill in the exercises you do the number of reps and what weight you use for each set. Simple to use just print off as many as you need.
Workout Journal (Download Instantly right click 'save as' to download)
Complete Training And Nutrition Log
This is the latest free downloadable weight training journal from The Weight Lifting Guide. The page features spaces for you to log both training and meals on a single page.
Complete Training (Download Instantly right click 'save as' to download)
Most of the weight lifting workouts on this site include their own specific training diary for use with that workout, be sure to download these and print off as many as you need if not then these generic logs will be useful for any workout.
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