Workout logs: track your fitness progress effectively

Practical Playbook

1. 1

   What does a good log entry look like?

   Log the weight, reps, and a quick RPE estimate. That's enough. Don't overcomplicate it. My rule: if you can't remember the details of last week's session, you're not logging enough. I add a note on fatigue or pain if anything unusual.

2. 2

   Review your logs every Sunday.

   I set aside 10 minutes every Sunday night to review my training logs. Spotting trends early is a game changer. Am I stalling on squats? Is my RPE dropping on deadlifts? That’s my cue to tweak something. I once caught the early signs of overtraining a full three weeks before it wrecked me, just by scanning my numbers. You can do the same.

3. 3

   Use logs to set next week's weights.

   Last week's RPE and rep counts tell me exactly what to do. Did you nail every rep at RPE 8 or easier? Great, I'd add 2.5 kg. Struggled at RPE 9+? I'd repeat that weight and not think twice. My log takes the guesswork out, so I never have to wonder.

4. 4

   How do you know when to deload?

   Three weeks of dropping RPE-adjusted volume or worsening sleep/recovery notes? That’s my cue. I don’t wait until I crash. A deload isn’t failure—think of it as maintenance. I’ll slash volume 40-60% for one week, and I always come back stronger.

Common Mistakes

• Mistake

  Only logging your main compound lifts and ignoring warm-ups, accessories, and cardio.

  Why

  I've seen too many lifters log their sets but ignore what those sets actually tell me. Those sets directly shape your total volume, how much recovery you need, and whether you're setting yourself up for an injury. Without them, my log feels like half a story. I can't figure out why I'm stalling or why I feel wrecked for no reason.

  Fix

  I log every set I do, even the warm-ups, at whatever weight I actually used. I jot down the reps and my RPE, even if it's a pathetic 4/10. That data adds up fast.

• Mistake

  Recording sets and reps but leaving out how you actually felt that day.

  Why

  I’ve felt this firsthand: a 225-lb squat after a solid 8 hours of sleep hits different than grinding through the same weight on 4 hours. Without that context, I’d be tempted to chase yesterday’s numbers instead of listening to what my body’s telling me today.

  Fix

  I add a readiness score or an RPE to every session. Sometimes it's just one word—'rough' or 'snappy'—scrawled next to the key sets. Takes two seconds. Saves me from making bad decisions when I'm tempted to push through a dead leg.

• Mistake

  Waiting until the end of the week to log workouts from memory.

  Why

  I’ve seen it happen every time. My own training logs are full of numbers I just made up the next morning. Your brain reliably forgets the exact load, reps, and rest times within hours, especially after a hard session. You end up with rounded, dishonest numbers that make trend analysis useless. So I stopped trusting my memory. I write it down mid-set, before the pump fades.

  Fix

  I log each set the second I rack the weight, or at worst right after I finish the session. Five seconds per set beats fifteen minutes of guesswork on Sunday. Trust me, I learned that one the hard way.

• Mistake

  Using a log but never reviewing it to inform your next workout or week.

  Why

  I’ve seen this mistake more times than I can count. You scribble down every rep, every set, every weight. Then you never crack the notebook open again. That’s not tracking—that’s just busywork. For me, if I don’t spot a trend by week three, I know I’m flying blind. You’re basically guessing what works, repeating the same stale routine while progress stalls.

  Fix

  I schedule a five-minute weekly review for myself. I look for patterns: maybe I'm failing reps on the same weight for three weeks straight, or my readiness scores keep tanking after certain sessions. That's my cue to drop the load, swap in a different movement, or just throw in an extra recovery day.

How the options compare

From the Dorsi blog

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