Build your session
Start a workout, choose exercises by equipment or muscle group, and add your own movements. Set rep targets and group exercises into supersets or circuits.
Free Training Tracking Tool
Free Workout Tracker
Build a session, log your sets, and review your progress. Strength, bodyweight, and cardio — no signup needed to start.
Draft saves as you logRoutines you can repeatFree to start
Preparing your workout tracker…
Your session at a glance
Ready for your next workout
0 / 0sets logged
- Exercises
- 0
- Session time
- 00:00
Start a workout and add your first exercise. This summary updates as you log.
Training journal
This workout changed elsewhere while you were editing. Keep your visible entries as a separate workout, or load the latest saved version.
Your routines
Build a workout, then save it here to repeat its structure.
Training history
Review completed sessions or resume an unfinished workout.
Your progress
Completed workouts only. Compare the same exercise, setup, and load convention.
Your set is saved on this device
Keep your training history with you
Create a free account, then enable sync to keep this workout log across your devices. Your browser records stay here until you choose to copy them.
Workout tracking guide & questions
A record you can use
How to track your workouts online
Log what you complete
Record reps, load, time, or distance. Mark warm-ups and drop sets, add effort ratings, and use the timer between sets. Your draft saves as you go.
Review and repeat
Finish the workout to add it to your history. Review records and trends, save a reusable routine, or repeat the session with your previous values ready to edit.
Need a routine to log? Start with the beginner weight-lifting routine or beginner dumbbell workout. For progression guidance, read what to look for in a strength app with progressive overload.
Understand your training numbers
Load and volume
Enter total barbell load including the bar. For dumbbells, use the displayed load convention consistently. Recorded volume is load × reps for completed, successful working sets of weighted exercises; it does not estimate bodyweight or subtract assistance.
Effort and progression
RPE describes set effort from 1–10. RIR records estimated reps left from 0–10, where 10 means 10 or more. Load suggestions use your rep targets and last completed workout; they are optional and depend on consistent technique and setup.
Estimated 1RM and records
Estimated 1RM uses the Epley formula for successful weighted working sets of 1–10 reps. Warm-ups, failed sets, drop sets, bodyweight, and assisted movements are excluded. Estimates describe logged performance and are not instructions to attempt a maximum.
Workout tracker questions
Is this workout tracker free without signup?
Yes. You can build and log workouts, save routines, review progress, and export your records without an account. Guest records stay in this browser. Account sync is optional and uses separate records from member training.
Can I log home workouts, cardio, and bodyweight exercises?
Yes. Choose the appropriate activity type for weights, bodyweight, assistance, timed exercises, distance, or cardio. You can also add custom exercises. Cardio logging is manual; the website does not record GPS routes or read wearable sensors.
Does this change my member workouts or account stats?
No. This public workout tracker keeps its own sessions, routines, and preferences. It does not update member workout completion, training programs, or personal stats.
Can I use it without an internet connection?
After the tracker has loaded, you can keep logging if your connection drops. Workouts save on the device, and connected accounts can retry sync when internet access returns. Export a backup regularly.
Can I log directly from Apple Watch?
This web tracker does not currently support direct Apple Watch logging or automatic Apple Health synchronization. You can manually enter a workout’s duration or distance from another device.
How are supersets and circuits recorded?
Give exercises the same group label, such as A, to identify a superset or circuit. Each exercise keeps its own sets and history. Complete sets in your chosen order and use the rest or interval timer to manage the session.
Your workout details are private. Read the health data privacy notice. Choose exercises and loads appropriate to your ability; stop if an activity causes pain.