Workout Log
Log exercises, sets, reps, and weight. Auto-calculates total volume per exercise and per session.
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About the Workout Log
Progress in the gym comes from progressive overload, the gradual increase in the demands you place on your muscles over time. But you can't increase what you don't measure. A workout log is the record that lets you know whether today's session actually asked more of your body than last week's, or whether you've quietly been treading water at the same weights for a month.
This log captures each exercise with its sets, reps, and weight, then computes training volume, the single most useful number for gauging session workload. Rather than relying on memory of what you lifted, you get an objective per-exercise and per-session total you can chase upward. Add a date and a note about how the session felt, and over weeks you build a training history that reveals trends memory would miss.
How the Workout Log works
Volume is the core metric here, and it's calculated per exercise as Sets x Reps x Weight. Three sets of eight reps at 135 lbs equals 3 x 8 x 135 = 3,240 lbs of volume for that exercise. This weight-lifted-through-space measure captures total work far better than looking at the top weight alone, because it accounts for how many times you actually moved the load.
The Total Session Volume box adds the volume of every exercise in the session. Bodyweight movements entered with a weight of 0 contribute 0 to volume, which is expected; if you want pull-ups to count, log the added weight from a belt or estimate loaded bodyweight. The date and notes fields don't affect the math, they simply timestamp and annotate the session so you can compare like with like later.
Worked example
Take a lower-body-heavy session with four lifts. Bench press: 3 x 8 x 135 = 3,240 lbs. Squat: 4 x 6 x 185 = 4,440 lbs. Deadlift: 3 x 5 x 225 = 3,375 lbs. Pull-ups at bodyweight logged as 3 x 10 x 0 = 0 lbs. The Total Session Volume sums to 3,240 + 4,440 + 3,375 + 0 = 11,055 lbs.
Next week you add five pounds to the squat, taking it to 4 x 6 x 190 = 4,560 lbs. With everything else unchanged, session volume rises to 11,175 lbs. That 120-lb increase is progressive overload made visible, small, deliberate, and trackable, which is exactly how strength is built without guessing.
Tips & common mistakes
- Use one consistent unit, pounds or kilograms, for every entry. Mixing units silently corrupts your volume totals and makes week-to-week comparison worthless.
- For bodyweight exercises you want to count, log the added weight rather than leaving it at 0, or note them separately, since a 0 weight yields 0 volume.
- Don't chase volume by sacrificing form. More reps with poor technique inflates the number but raises injury risk; quality reps are what actually drive adaptation.
- Log the working sets you actually completed, not your warm-ups, so the volume total reflects genuine training stimulus.
- Use the notes field to record how the session felt, sleep, energy, or pain, so when volume dips you have context for whether to push or back off.
Workout Log: frequently asked questions
How is training volume calculated?
Per exercise, volume is Sets x Reps x Weight. The session total is the sum of every exercise's volume. It represents the total weight moved and is a better workload measure than peak weight because it factors in how many reps you performed.
Why does my bodyweight exercise show zero volume?
Volume multiplies by weight, so an entry with weight 0 produces 0 regardless of sets and reps. To capture bodyweight work, log any added weight you used, or estimate your loaded bodyweight in the weight field if you want it included in the total.
Is higher session volume always better?
Not necessarily. Rising volume over time signals progressive overload, but excessive jumps can outpace recovery and lead to overtraining or injury. Aim for gradual, sustainable increases and let recovery, sleep, and how you feel guide how aggressively to push.
How much should I increase volume week to week?
A common guideline is modest, incremental progress, often on the order of a few percent, achieved by adding a little weight, an extra rep, or an additional set. Small consistent gains compound and are far safer than large weekly spikes.
Should I compare volume across different exercises?
Compare an exercise to its own past performance rather than against other lifts. A deadlift naturally produces more volume than a curl because it uses heavier loads, so cross-exercise comparisons aren't meaningful. Track each movement's trend over time instead.