Workout Log
Log each workout's exercises, sets, reps and weight in a few taps. The log shows what you lifted last time, flags new personal records, estimates your one-rep max and charts volume and strength per lift so you can see progressive overload at a glance. No account: it is all stored in your browser.
Last updated:
Log a workout
Session volume (sets × reps × weight) Best estimated 1RM (Epley)
| Exercise | Heaviest set | Best est. 1RM | Most reps | Best volume | Sessions |
|---|
No workouts saved yet. Log your first one above, or to see how charts and PRs look.
Your log is stored only in this browser (local storage). Download a backup now and then, or to move it to another device.
How to use the Workout Log
- Pick the date and add an exercise. Start typing a name such as Bench Press or choose a suggestion.
- Enter reps and weight for each set. + Add set (or Enter in the weight box) copies the previous set so you only change what differs. Use 0 or leave weight empty for bodyweight moves.
- Add more exercises and press Save workout. New personal records are announced right away.
- Open Progress and choose a lift to see volume and estimated 1RM over time, or Personal records for all your bests.
- Use History to edit a workout or repeat it as today's template, and download a CSV or backup when you like.
Formulas used in the log
| Metric | Formula | Example |
|---|---|---|
| Set volume | reps × weight | 8 × 60 kg = 480 kg |
| Session volume (per exercise) | sum of set volumes | 3 sets × 480 kg = 1,440 kg |
| Estimated 1RM (Epley) | weight × (1 + reps ÷ 30) | 60 kg × 8 → 60 × 1.267 ≈ 76 kg |
| Change in 1RM | (latest − first) ÷ first × 100 | 76 → 84 kg = +10.5% |
Estimated maxes are a guide for tracking trends, not a target to test. They tend to be most accurate between about 2 and 10 reps and vary between people and exercises.
Using your log for progressive overload
Progressive overload means gradually asking more of your muscles: a little more weight, an extra rep, an extra set or better form at the same load. The "last time" line under each exercise shows exactly what to beat. A simple approach many lifters use is double progression:
- Pick a rep range, for example 3 sets of 8–12.
- Keep the same weight until you can do 12 reps on every set with good form.
- Then increase the weight by a small step (often 2.5 kg / 5 lb for upper body, 5 kg / 10 lb for lower body) and work back up from 8.
On the Progress chart, rising bars mean more total work and a rising orange line means you are getting stronger. Flat periods are normal; a few flat weeks can be a cue to adjust sets, reps, sleep or recovery.
Tips for a clean log
- Use the same exercise names every time (the suggestions help) so charts and PRs group correctly.
- Log working sets; warm-up sets can be skipped or logged with low weight, but they lower average numbers.
- Use Repeat on last week's session to get a ready-made template.
- Download a backup every few weeks, especially on a phone.
Frequently asked questions
How is the estimated one-rep max calculated?
With the Epley formula: 1RM = weight × (1 + reps ÷ 30). For example, 80 kg for 8 reps gives 80 × (1 + 8/30) ≈ 101 kg. A single rep counts as its own weight. Sets above 15 reps are not used because estimates become unreliable at high reps.
What is training volume?
Volume load is sets × reps × weight added up for an exercise in one session. Three sets of 8 at 60 kg is 3 × 8 × 60 = 1,440 kg. Tracking it shows whether your total work is going up over time, which is one way to check progressive overload.
What counts as a personal record?
The log tracks four bests per exercise: the heaviest weight lifted in a set (ties go to more reps), the best estimated 1RM, the most reps in a single set and the highest session volume. When you save a workout that beats your previous heaviest set or estimated 1RM, it is announced and the History entry gets a PR badge.
How do I log bodyweight exercises like pull-ups?
Enter the reps and leave the weight empty or 0. Bodyweight sets count toward most reps and set totals but not volume or 1RM. For weighted pull-ups or dips, enter just the added weight.
Can I switch between kg and lb?
Yes. Weights are stored internally in kilograms and shown in the unit you choose, so switching converts everything, including numbers you have already typed into the form (1 lb = 0.45359237 kg).
Where is my data stored, and can I use it on another device?
Everything is saved in this browser's local storage and never uploaded. To move it, use Download backup (JSON) and then Import backup on the other device. Clearing site data or private browsing will remove the log, so keep a backup.
Can I open my log in a spreadsheet?
Yes. Download CSV gives one row per set with date, session name, exercise, set number, reps, weight, volume and estimated 1RM, which opens in Excel, Google Sheets or Numbers.
Are all the tools on FreeToolCabin tested for quality and accuracy?
Yes! Every tool on our site undergoes automated Q/A testing in real browser environments to ensure high precision, correct output, and zero errors. If you happen to spot a bug or have a suggestion, please contact us at [email protected] and our team will review it right away.