Training log: why you should write down every workout

The most common reason people stall in the gym? They have no idea what they did last time. They lift "something around 40 kilos" and go home. A training log fixes that within a few weeks.

What to write down

Four things per exercise are enough:

- exercise (squat, bench, rows),

- weight,

- sets × reps (3 × 8),

- effort on a 1–10 scale (how hard it felt).

Add the date and how well you slept. After a month you'll spot patterns you'd never have guessed.

Paper or app?

A paper notebook is fast and doesn't distract you with notifications. An app (Strong, Hevy, or just your phone's notes) calculates volume and draws charts for you. Pick whatever you'll actually use – the best log is the one you have with you.

How to progress with it

The rule is simple: if you hit every set at full reps and effort was 8/10 or lower, next time add 2.5 kg (1 kg or one extra rep on smaller lifts). If not, stay put. No guessing, just numbers.

Motivation you can see

After 8 weeks, flip back to page one and see your squat jump from, say, 40 to 60 kg. That keeps you training better than any motivational video.

At GymHome you get a quiet space to focus – log in hand, no queue for the rack.