Strength training log and next-session notes

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 1 THE STRONG TABLE / PROGRESS / 24 Strength training log and next-session notes Keep setup, resistance, repetitions and effort together. 01 / Understand the starting point Record the exact movement variation and resistance units. "Row" alone is insufficient when one session uses a band and another uses a machine. 02 / Make the useful distinction Write actual set results rather than only the intended dose. Record enough technique context to compare future sessions fairly, including range or support changes. 03 / Put it into practice Add an effort estimate and one useful cue. Avoid trying to capture every possible metric; a log should be quick enough to use while training. 04 / Review and adapt Before the next session, read the last result and choose a modest action. Repeat, add a rep or change resistance only when the comparison is meaningful. Original education and planning material. Sources support the general context; sample schedules and worksheets are editorial applications, not tested individual prescriptions.

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 2 THE STRONG TABLE / PROGRESS / 24 Put the guide to work. A worked example, then your own next step. A practical example One-arm dumbbell row: 12 kg, 10/10 each side, around 3 RIR, stable trunk. Next session: repeat setup and aim for 11 per side if controlled. Your decisions What task or goal do I want to improve? What is my starting point and what remains uncertain? Which detail changes my next useful action? What would make the action easier to repeat? When will I review it, and what would require earlier help? Use the platform Training: compare programs and technique guides. Daily: generate a session or arrange a week. Planner: calculate targets and select meals. Progress: record completed work. Learn: return to clinical reading when symptoms need professional assessment.

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 3 THE STRONG TABLE / PROGRESS / 24 Your working record. Printable worksheet; use the companion CSV for an editable version. Date and exercise Resistance / units Set results Effort and technique Next-session action Evidence and original clinical reading https://acsm.org/resistance-training-guidelines-update-2026/ This original workbook is free to keep and use. The source provides background reading; examples are practical frameworks to adapt. Individual medical and nutrition needs require suitable professional advice.