The Gym Logbook
The one-page log that turns every session into numbers you can beat
What to write down
- One row per exercise: date, lift, weight, sets x reps, effort 1-5, rest time
- Effort: 1 = easy, 5 = nothing left. Aim for 3-4; failure isn't required (ACSM 2026)
- Example row: Mon | goblet squat | 16 kg | 3 x 10 | effort 3 | rest 2 min
- Write it down: 138 studies found tracking progress helps people reach their goals
The beat-last-week rule
- Pick a rep range, like 8-12. Start at the low end with a weight you can control
- Step 1: add 1 rep per set each week until every set reaches the top of the range
- Add 2-10% only after you can do 1-2 extra reps beyond your target with good form.
- Missed your reps two sessions in a row? Repeat that weight, don't force the jump
A 3-day starter template
- Week 1: Mon A, Wed B, Fri A. Week 2: Mon B, Wed A, Fri B. Rest days in between
- Workout A: goblet squat, Romanian deadlift, push-up, dumbbell row, farmer carry
- Workout B: split squat, hip thrust, overhead press, lat pulldown, suitcase carry
- Each lift: 3 sets of 8-12 reps, carries 3 x 30-40 m. Rest 1-3 min, longer on heavy sets
- Blank tracker: 4 weeks x 3 sessions = 12 boxes. Tick each session you finish
Review your month
- Every 4 weeks ask: what were my best sets, what did I miss, what's one change?
- Deload week: coaches typically go lighter every 4-6 weeks. Same lifts, fewer sets
- Bad day? Log it anyway. Note 'low energy', do 2 easy sets and move on
Good to know
- New to lifting? Start lighter than you think, learn the form first, and add weight only when every rep looks the same.
Sources
- ACSM Position Stand 2009, Progression models in resistance training (Ratamess et al.), Medicine & Science in Sports & Exercise
- ACSM Position Stand 2026, Resistance training prescription for healthy adults (Currier et al.)
- Harkin et al. 2016, Psychological Bulletin
- Bell et al. 2023, Sports Medicine - Open (deloading consensus)
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