What to Write in a Gym Diary: Before, During and After the Session

The short answer: split your gym diary entry into three moments. Before you lift, write the date, the day's name and last time's top numbers. During the session, write one line per lift, like Squat 3x8 @ 80kg, with the reps you actually got. After, write one short note and one target for next time. That's the whole entry.

Why split it by moment?

Most advice gives you a list of fields. Fine. But in the gym, the question isn't "which fields?". It's "what do I write right now?". You've got a few seconds before your first set, 90 seconds between sets, and a minute in the car park. Each of those has a different job.

Before: 30 seconds at the bench

Write three things:

• The date and day name. Tue 13 Oct, Lower A.
• Last time's top line for each main lift. Copy it from your last matching day. This is the number you're trying to beat.
• Anything that's off today. "Slept 5 hours" or "left knee sore". One line, only if true.

During: one line per lift, between sets

Squat 3x8 @ 80kg

Exercise first, then sets x reps, then kg. If the reps changed, write them out: Squat 80kg: 8, 8, 6. Write what happened, not the plan. Want to add effort? Put it on the top set only. See how to log RPE. More patterns in our shorthand guide, and tips on logging between rest periods.

After: one note and one target

• One note. The thing you'll want to know next week. "Grip went on row" or "easy, go up".
• One target. Next: Squat 3x8 @ 82.5kg.

That target becomes next session's "before" line.

Three sample entries

A normal day

Tue 13 Oct, Lower A
Last: Squat 3x8 @ 77.5kg
Squat 3x8 @ 80kg
Romanian deadlift 3x10 @ 70kg
Leg press 3x12 @ 140kg
Note: squats moved well
Next: Squat 3x8 @ 82.5kg

A day that came up short

Thu 15 Oct, Upper A
Last: Bench press 3x8 @ 62.5kg
Slept badly
Bench press 62.5kg: 8, 7, 6
Barbell row 3x10 @ 55kg
Note: bench flat, sleep probably
Next: Bench press 3x8 @ 62.5kg again

A short session

Sat 17 Oct, Full body (30 min)
Squat 3x8 @ 80kg
Overhead press 3x8 @ 35kg
Chin-ups 3x6 BW
Note: short on time, skipped accessories
Next: back to normal Tuesday

Fill-in template

BEFORE
Date / day: ____________
Last time (top line per main lift):
  ____________
  ____________
Today's flags (optional): ____________

DURING
Lift 1: ____ x ____ @ ____kg
Lift 2: ____ x ____ @ ____kg
Lift 3: ____ x ____ @ ____kg
(Reps changed? Write them: ____kg: _, _, _)

AFTER
Note: ____________
Next time: ____________

Copy it into a notebook or your phone. For a paper vs phone comparison, see gym notebook vs training journal app.

Keeping a gym diary in Twaka

Twaka is a training log you write in plain English. Type Squat 3x8 @ 80kg and it reads the sets, reps and kg. The "before" step is mostly done for you: when you start a lift, last time shows under the lift name. One page a day, with a calendar jump. More in logging workouts in plain English.

Frequently asked questions

What should I write in a gym diary?

Before: date, day name, last time's top numbers. During: one line per lift with sets, reps and kg. After: one note and one target.

What do I write if I miss reps?

Write the reps you got, like Bench press 62.5kg: 8, 7, 6. Then set next time's target at the same weight.

Should I write how I feel?

Only when it explains the numbers. "Slept badly" on a flat day is useful. A daily mood line usually isn't.

How long should a gym diary entry take?

Most of it is written between sets, one line at a time. The before and after parts are a few lines each.

Do I need to log warm-ups?

Most people only log working sets so the numbers stay comparable. If you log warm-ups, keep them on their own lines.

Keep the habit, get the history

Twaka is a plain-English training log for iPhone, now on the App Store. You need Twaka Pro to use it: US $49.99 a year or $7.99 a month, and local prices vary. New subscribers may get a 7-day free trial. Download Twaka on the App Store.

Sources

• Twaka App Store listing (plain-English day log, last time under a lift name, one page a day, calendar jump, Pro prices and trial): https://apps.apple.com/app/twaka/id6805823954