Training Diary for Muscle Building – 3 Reasons to Document Your Training

Documenting your workouts sounds time consuming and you wonder if it’s worth it? That’s exactly what I want to talk about today. In this article I’ll introduce you to 3 reasons to document your workouts for muscle building.

#1 Progression

Sooner or later, everyone gets to the point where you wonder why you’re not taking a step forward. It’s the same with a training diary, with the difference that you have the answer in black and white (similar to calorie counting) and you don’t have to guess what the reason is. By documenting your workouts, you can see in the short term, but also in the long term, if you’ve gotten stronger and how your overall training volume (reps x sets x weight) has evolved. Increasing your training volume over time is key to muscle building success and with a training diary you can make sure that happens.

#2 Motivation

Keeping a record of your workouts can also motivate you and thus indirectly affect your training success, as motivation again affects your performance in training. Progress in training is not linear, but curvilinear: you don’t always take one step forward, but rather two steps forward and one step back. What sometimes doesn’t look like progress in the short term is often great progress in the long term when you look at your training history over several weeks, months, and even years. Keeping that in mind instead of just comparing your current performance to your last training session will always keep you motivated.

#3 Facilitation

Remembering workouts is not only difficult in practice, but also exhausting. Even if you’re passionate about the sport, you probably have a lot of other things on your plate outside of training. Documenting your workouts is much easier, can free you up and take a huge weight off your shoulders. At first, a workout journal may sound elaborate and time-consuming, but at the end of the day, working out can be so much more fun when you have your mind free for other things outside of training.


As you can see, a training diary has numerous advantages that speak for themselves and the effort is well worth it. Whether you use pen and paper or digital on your smartphone, a diary will help you progress in your training and it’s no exaggeration to say that documenting your workouts is a guarantee of muscle building success. If you are aware of the benefits, but at the beginning you find it exhausting to document your training, remember that it’s like training and nutrition: a matter of habit. Once you get used to documenting your workouts, you won’t be able to do without a training diary.

Have you been able to make progress in building muscle with the help of a training diary? Feel free to share your experiences with me in the comments, I’m happy to exchange ideas with you. If you have more questions about the training diary for muscle building, you can also ask me there, I’m happy to help you!

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