Record the exercise, weight, reps, and enough context to compare your next session fairly.
Keep the basics together
A short record is easier to maintain than a form you dread filling in. Start with the date, exercise, unit, and the weight and repetitions for each working set. Add a short note if something important changed.
Use a consistent format
| Field | Example |
|---|---|
| Exercise | Bench press |
| Working sets | 200 lb × 5, 5, 4 |
| Estimated max | 229.2 lb from the first set |
| Context | Same bench; final set harder |
Compare like with like
An estimated max is derived from a set; it is not a separate completed lift. Keep the original set beside the estimate. Similar exercises, technique, and conditions make the record more useful than a sequence of isolated numbers.
If you move gyms, note a different bar or equipment setup. If you change units, convert deliberately and keep the original entry.
Look at the session, not just the heaviest number
A log can show that you completed an extra rep, repeated a weight more consistently, or changed your exercise setup. Those observations help you discuss progress with a coach without assuming every session must set a new maximum.
Make the habit fit your week
NHS guidance recommends muscle-strengthening activity on at least two days each week for adults. That is general public-health guidance, not a lifting program. Choose a sustainable routine suited to you and use the log to remember what you actually did.
Check your own numbers.
Sources & approach
This guide combines linked references with IronMath Fitness examples. It provides general information, not a personal training plan.