How to use Strength Workout Log

Enter date, exercise, sets, repetitions, load, unit and load convention for each row.
Check that total_load is the whole weight, per_side_both is doubled, and one_side is counted once. Review session totals within the exercise.
Download CSV for rows, JSON to continue editing later, or PDF for a printable copy. Review exports before sharing them.

Example: Strength Workout Log

Record total barbell load and a separate single-dumbbell entry.

You add

Sets: date, exercise, sets, reps, load, unit, convention: 2026-09-01 Back squat 5 5 80 kg total_load 2026-09-01 Dumbbell row 3 10 22.5 kg one_side

You get

Logged 2 entries across 2 exercises, 2675 kg of entered load volume. Sample rows: Back squat | 2026-09-01 | 5 | 5 | 80 | kg | total_load | 2000 | 2000; Dumbbell row | 2026-09-01 | 3 | 10 | 22.5 | kg | one_side | 675 | 675

Options

Load convention: A total 80 kg barbell at 5 sets of 5 repetitions contributes 2000 kg of arithmetic load volume. Choosing a per-side convention would change that total.
Bodyweight entries: They count sets and repetitions without estimating body mass as external load. Zero external volume is not a statement about effort.

Supported inputs and limits

Up to 200 entries, with 1–1000 sets and repetitions per row. External loads use kg or lb; output volume is expressed in kg. Cross-exercise totals are bookkeeping. Processing runs in the browser without uploading entries or automatic saving. JSON projects are limited to 512 KiB. Saved files contain your supplied details. Printable reports use standard Latin fonts; unsupported characters are refused rather than omitted.

Where your input is processed

This tool processes your input in this browser. Your text and files are not uploaded to UseFreeTools. Check this tool's limits for anything it may save on your device.

Load volume depends on the convention

Sets multiplied by repetitions and the counted external load gives a bookkeeping total. Total barbell load is counted once; a per-side convention can count two equal implements. This is not a measure of effort, injury risk or training quality, and different exercises are not automatically comparable.

Questions about Strength Workout Log

Should I enter one dumbbell or both?

Choose the convention matching the load number: total load, per-side load for both sides, or a single side. Keep it consistent across records.

How is bodyweight recorded?

The bodyweight convention does not estimate body mass as external load. An excluded external-load total does not mean the exercise required no effort.

Does this estimate a one-repetition maximum?

No. It records completed sets and arithmetic volume without predicting a maximum or recommending a load.

Project manager: Tony Hines · Content updated 4 October 2026 · Report a problem