What does a workout journal look like?

Keeping a workout journal is crucial to strength enhancement. How do you know where you are going if you haven’t kept track of where you have been? After years of trying every workout journal I could get my hands on, the best I have found is a simple Moleskin notebook divided into 6 sections.

Here is what it looks like when I create it on Sunday morning:

2014 04 27 Before

I set my strength goals about 6 months out and work backward. I consider events I want to do and plan accordingly. There are times I focus specifically on strength and times I am more concerned with aesthetics.

I use a red pen in the gym to mark what I actually do. I always take off Sunday, and many times don’t do much on Wednesday. Here is what it looks like at the end of the week.

2014 05 06 After








There is an empty space to take notes about the week, perhaps a new exercise I want to try next week or a meal I want to try.



James Leath is a mental toughness coach with over 20 years experience coaching young athletes. He writes a weekly note to athletes, coaches and parents on subjects that pertain to sport psychology, youth sports, and personal development. He is currently finishing his masters of Performance Psychology and lives in San Luis Obispo, CA. You can sign-up for his weekly note here, find him on twitter at @jamesleath or visit his website jamesleath.com.

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As a Leadership Coach at IMG Academy in Bradenton, FL, James Leath teaches athletes from the professional ranks all the way down to elementary school about character and leadership of self, team, coaches and critics. His widely read blog at jamesleath.com is a top resource that educates athletes, coaches, and parents in sport psychology and personal development. James is currently finishing a graduate degree in Performance Psychology.