Printable Exercise Log

What to Record

Some information you should consider putting in your log includes:

• Type of workout: Whether you did aerobics, rode a bike, walked outside or lifted free weights, keeping tabs on what exercises you perform will help you determine the average number of calories you can expect to burn, which is important if you depend on exercise to lose weight. Charts such as the one at NutriStrategy provide information on how many calories different body weights use in various one-hour activities.
• Length of time: While most fitness experts agree that a minimum of 30 minutes of activity several times a week is a good way to shape up and maintain good health, some people may work out for longer lengths of time. Maybe you feel like walking for 45 minutes one day, and only half an hour the next. Tracking all of this on a log will help you determine if you need to do more.
• Day of the week: This helps keep track of how often you exercise as well as which exercises were performed on certain days. It’s more important for weight training routines, which shouldn’t be performed on consecutive days because the muscles need time to rest and recover.

Make Your Own Printable Exercise Log

The good thing about exercise logs is that they can be simple, which is important if you’re a computer newbie. You don’t need to design a log that’s complicated; all you need is a table format with boxes to record necessary information. You don’t need unnecessary, expensive software, either. You can use a simple program like Microsoft Word and use the Draw Table tool to make your own log. You control how many rows and columns you need as well as how big each should be.

If you don’t have the time or know-how to do that, you can always check out these Web sites for printable logs:

• Fit Watch
• Fit Day
• Moses Fitness

Log Uses

If keeping a printable exercise log sounds like one more chore you don’t feel like doing, look at the log another way -- it can be a motivation tool. This is important for those times you may feel like sitting down in front of the TV with your favorite salty snack instead of going for that walk.

Place your exercise log in a prominent place, where you’re likely to see it every day. If you started from a sedentary position and have worked your way into a regular fitness routine, you can look back on old logs and see the progress you’ve made. Perhaps you started out only able to walk 10 minutes before having to quit. Now you can walk 45 minutes at a brisk pace. You’ll be able to visibly see how much progress you’ve made.

You can also use your log to motivate you to reach certain goals. Before you can comfortably lift 100 pounds, you’ll have to begin with a smaller load, such as 50. If you want to one day lift 100 pounds, you can record each progressive step in your weight training routine that helps you reach that goal. This week, you may start off with 50 pounds, while in a few weeks’ time, you’re up to 75.

Don’t Forget to Use It

Even the best exercise log in the world won’t help you if you don’t use it. It’s best to record your information as soon after your workout as possible so that you don’t forget. You can even keep it handy while you’re performing reps so you can record the information right then. If you look back on your old logs, it’ll be easy for you to see just how far you’ve come.