“Strength training logs are a great way to plan and keep track or your workouts.
Print your log below.”
Below you’ll find a link to download a pdf file you can use to plan and track
your workouts.
But before you fill one out, two important things to consider when planning
your workouts are the amount of time you spend working out and the total volume
which is the total number of sets times reps per exercise.
1. One good rule to remember is to keep your workouts under 90 minutes
to avoid over training. That includes warm up and cool down as well. Just
listen to your body and don’t overdo it.
2. Volume is very important. The key to remember is higher intensity workouts
should be less in total volume and lower intensity workouts should be higher
in volume. Exceeding the numbers below can put undue stress on your body
and can negatively effect your progress or outcome.
It’s tempting to overdue it when you’re in a hurry to get results. But increasing
volume and intensity in a single workout can lead you to over train and actually
take you longer to reach your goals.
Remember the rule that “less is more”. So less intensity more volume or less
volume more intensity.
Total Volume per Exercise based on your level of training and some examples
are as follows ..
|
Level of Training
|
Total Volume (Sets X Reps) per Exercise
|
Examples (Sets X Reps)
|
|
Beginners
|
36 – 75
|
3 X 12 = 36
2 X 20 = 40
3 X 15 = 45
|
|
Intermediate to Advanced
|
8-36
|
3 X 12 = 36
4 X 8 = 32
3 X 10 = 30
4 X 6 = 24
|
|
Power Training ( Reactive Training) |
6-30
|
2 X 3= 6
3 X 5= 15
5 X 6= 30
|
To download the strength training log Right-click
here to download the PDF file. Good Luck!
Return from Strength
Training Logs to Strength Training Exercises