Strength Training Logs
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
