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Below are a handful of ways you can keep track of your workouts without having to download or sign up for anything new.

Pick whatever feels easiest for you—whether it’s a simple notebook, an Excel sheet, or a quick spreadsheet on your phone.

|
| What to use | How it works | Why it’s handy |

|---|-------------|--------------|----------------|
| 1 | Plain paper notebook (or a dedicated exercise logbook) | Write down date, workout type, sets/reps/weights, how you felt, any notes. Keep it in the same place so you can flip back to previous sessions quickly. | No tech needed; you’ll always have something on hand. |
| 2 | Excel / Google Sheets (desktop or mobile) | Create columns: Date, Workout, Sets, Reps, Weight, Notes. Use formulas to auto‑sum reps, track progress, or plot charts. Save the file in a folder for easy retrieval. | Works offline; powerful calculations & visualisation tools. |
| 3 | Google Docs / Sheets on phone | Same as above but accessible anywhere via Google Drive. Share with yourself (or a friend) so you can edit from any device. | Cloud‑based, no local storage required. |
| 4 | Notepad or simple text file | Write entries in plain text: "2023‑07‑18 – Squat – 3×10 @ 80kg". Save with date‑based filenames (e.g., `20230718.txt`). | Extremely lightweight, works on any device. |
| 5 | Dedicated fitness apps (Free) | Apps like FitNotes or Stronglifts often allow you to log workouts for free. Download and keep a local record. | Built‑in data export options available. |

> Choosing the Right Tool

> - If you want something quick, use a plain text file or notepad.

> - For regular tracking with history graphs, consider a dedicated app.

> - Use cloud storage (Google Drive, Dropbox) to back up your records automatically.

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3️⃣ Example: A Simple Text‑Based Log

Date Exercise Sets Reps Weight Notes

2024‑10‑01 Bench Press 5 5 80 kg Felt good, but chest fatigue.

2024‑10‑02 Squat 3 8 100 kg Slight knee discomfort; adjust depth.

Tip: Keep the format consistent so you can quickly scan for trends (e.g., weight increases or changes in reps).

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? Why This Helps

Immediate Feedback: You see what’s working and where adjustments are needed.

Data‑Driven Progression: Increase weights, reps, or modify rest periods based on actual performance rather than guesswork.

Motivation Boost: Watching concrete numbers climb can be a powerful motivator.

? Take the First Step

Grab a notebook (or open a note app).

Before your next workout, write down:

- Warm‑up weight
- Set 1 weight and reps
- Set 2 weight and reps
- Set 3 weight and reps
- Rest intervals

After the workout, review what you wrote. Note any fatigue or ease.

Adjust your next session accordingly.

Consistency is key—make it a habit! Over time you'll see patterns that guide you to lift smarter and stronger.

? Have questions on how to structure your data or tweak rest intervals? Drop a comment below, and let's optimize together! ?

trengthTraining #ProgressiveOverload #WorkoutTracking #GymLife #FitnessTips #LiftSmart

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> For a deeper dive into periodization and individualized programming, check out our latest guide in the comments.

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Visual: (Optional) Add an infographic of rest interval zones or a sample training log template.

ND

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