Workout log: what to record

Key takeaways

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Record what you did, then use it to plan your next session. A useful workout log includes the exercise, load and reps for each work set, with enough detail to compare similar sessions.

Record each work set

• Date and exercise: include the variation, machine or equipment. A seated cable row and a bent-over dumbbell row need separate records.
• Load and unit: state kilograms or pounds. For dumbbells, say whether the number is per hand; for a barbell, use the total including the bar. For a machine, note its displayed setting.
• Repetitions for each set: write 10, 9, 8 rather than saying “three sets of ten” when that was only the target.
• Effort: optionally record estimated repetitions in reserve (RIR), or a plain note such as “comfortable” or “very hard”.
• Useful context: note rest time, seat position, assistance, a changed range of motion or anything that makes comparison less straightforward.

A rep is one complete movement; a set is a group of reps. The NHS explains these basic terms and advises building up gradually. Log what happened rather than changing the numbers to match the plan.

Keep warm-ups separate from work sets

For this log, a warm-up set prepares and rehearses the exercise; a work set is part of the planned training dose. Label them “warm-up” and “work” so your summaries do not count every preparation set as a hard set. If a supposed warm-up becomes demanding, note that too.

Choose preparation that fits the exercise and your experience; use lighter practice sets where appropriate before your planned load. The example below illustrates recording, not a warm-up prescription or a recommended weight.

A simple example you can copy

Session: 13 October 2026. Exercise: dumbbell bench press, flat bench. Target: three work sets of 8–12 reps. Load convention: kg per hand. Rest: about two minutes between work sets.

Session note: same bench setup and controlled range as last time. Next step: keep the load and try to add a rep while keeping comparable technique and effort. This example has three work sets and 27 work-set reps; the warm-ups are recorded separately.

Use RIR as an estimate

RIR means the reps you estimate remain before you cannot complete another with the same technique. RIR 2 means about two remain. Record “unsure” while learning to judge it.

RIR is subjective. Halperin and colleagues’ 2022 review and meta-analysis of 12 studies with 414 participants found that people tended to underpredict how many repetitions they had left, and that estimates were more accurate when made closer to the end of a set and with heavier loads. That is a reason to treat RIR as context, not a measurement with guaranteed accuracy. You do not need to test every set to failure to keep a useful log.

Compare similar sessions before increasing the load

Start with the same exercise, equipment, load convention and similar setup. Then check reps, effort and technique together. More reps with much shorter range, extra assistance or a different machine do not establish improvement in the original exercise.

A practical approach is to build reps within your chosen range, then consider the smallest manageable load increase once all work sets reach its upper end with your intended technique and effort. In Plotkin and colleagues’ eight-week trial of 43 trained adults, increasing reps or increasing load both supported lower-body adaptations. The trial does not prove this example progression rule is ideal for everyone.

Review several comparable sessions before changing the plan. Include rest and the wider routine in that review. The ACSM’s 2026 guidance emphasises an individual, manageable approach.

Do not let a calculated score replace the log

An estimated one-rep maximum is a calculation from load and reps, not a lift you have demonstrated. It does not directly measure technique, remaining effort or readiness. Use it as an optional trend for the same exercise, alongside the actual sets; do not treat a small change in the estimate as proof that your maximum has changed or as a reason to attempt that weight.

Keep your next action small and clear: repeat the load, aim for another controlled rep, adjust the setup, or review the plan. Continue with choosing exercises and substitutions, progressive overload and the training hub.

Frequently asked questions

What should I write in a workout log?

Record the date, exact exercise, load and unit, and completed reps for every work set. Optional effort notes or estimated repetitions in reserve help interpretation. Include setup or rest changes that affect comparison.

Do warm-up sets count as work sets?

Keep preparation sets labelled separately from the planned work sets in your log. If a warm-up unexpectedly becomes demanding, record that rather than treating the label as proof it was easy.

What does RIR 2 mean?

RIR 2 means you think you could complete about two more reps before being unable to finish another using the same technique. It is a subjective estimate, and you can log unsure while learning.

When should I add weight?

One practical approach is to build reps within a chosen range, then consider the smallest manageable increase when every work set reaches the upper end with the intended technique and effort. Compare similar sessions and avoid forcing an increase after one good set.

Is an estimated one-rep maximum my actual maximum?

No. It is calculated from load and reps, not a lift you have demonstrated. Use it as an optional trend for the same exercise alongside your actual sets, rather than proof that you can lift the calculated weight.

Sources & further reading

1. NHS — How to improve your strength and flexibility
2. Halperin et al. — Accuracy in predicting repetitions to task failure in resistance exercise: a scoping review and exploratory meta-analysis, 2022
3. Plotkin et al. — Load or repetition progression and muscular adaptations, 2022
4. ACSM — Updated resistance-training guidance, 2026