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Workout Log Free Guide
Free Workout Tracker
This free workout tracker logs every set, rep and weight in your browser: no app, no account, no sign-up. It totals session volume, estimates your one-rep max from each set using the Epley formula, and exports the whole history to CSV. Everything stays in your own browser and is never sent to a server.
Updated
- Updated September 2026
- Free — no sign-up
- Sources cited
How to use it
Pick the date, choose kg or lb, then fill one row per set: exercise, reps, weight. The "+ Add set" button copies the last row, so a 5 × 5 takes four taps. Session volume and the best estimated 1RM update as you type. Press Save workout when you finish and the session drops into History, newest first.
To keep a copy outside the browser, press Export CSV. You get one row per set with date, exercise, set number, reps, weight and unit, which opens in any spreadsheet. The exercise field remembers every name you have already used, so spelling stays consistent from week to week. Changing the unit changes the label only; it does not convert numbers you have already logged.
What to track (and what to ignore)
Four fields carry almost all the useful signal: date, exercise, reps and weight. From those you get volume, frequency and progression, which is everything you need in order to decide what goes on the bar next week.
| Field | Keep it? | Why |
|---|---|---|
| Date | Always | Shows frequency and how long you rested between sessions |
| Exercise name | Always | Spelled the same every time, or your history splits in two |
| Reps and weight | Always | The two numbers progression is built from |
| RPE or reps in reserve | Optional | Useful only if you actually adjust loads from it |
| Rest between sets | Optional | Worth a note when it changes, not every set |
| Machine calorie readouts | Skip | Rough estimates that tell you nothing about what to lift next |
Add the optional fields only if you will act on them. A log you abandon in March because each entry takes three minutes is worse than four fields you fill in for a year.
Estimated 1RM explained
The tracker estimates your one-rep max with the Epley formula: weight × (1 + reps ÷ 30). A single rep is treated as the 1RM itself. So 100 kg for 5 reps estimates 100 × (1 + 5 ÷ 30) = 116.7 kg, and 140 kg for 1 rep is simply 140 kg.
It is an estimate, not a test, and the page labels it that way. Formulas of this shape behave best in low rep ranges, roughly one to ten; at fifteen or twenty reps they drift high, because what limits you there is endurance rather than maximal strength. Read the number as a trend line: if your estimated 1RM on squat climbs over six weeks, the work is landing. Do not use it to load a bar with a weight you have never attempted.
Your data stays on your device
Your log is written to localStorage in this browser. There is no account, no server and no sync, so nothing is uploaded, nothing is sold, and no history gets locked behind a paywall later.
That has a cost worth stating plainly. Clearing site data, using private browsing, reinstalling the browser, or switching to another device means the log is gone or simply not there. Export a CSV whenever you would mind losing the history, and keep it somewhere you back up. The planner stores its own plan under a separate key in the same browser.
Nothing on this page is medical advice. If you have an injury or a health condition, talk to a clinician before starting or changing a training programme.
Frequently asked questions
What is the 3-3-3 rule for working out?
There is no official 3-3-3 rule, and the phrase is used for at least two unrelated things. In the gym it usually means three exercises, three sets each, three days a week. Elsewhere it is an anxiety grounding exercise. No health authority publishes either version. For a sourced weekly target, the CDC asks adults for 150 minutes of moderate aerobic activity plus muscle-strengthening on two or more days.
What is the best 100% free workout app?
No single app is best for everyone, and "free" usually means free with limits: ads, a cap on saved routines, or export locked behind a subscription. Before you commit a year of data, check three things: can you log a set in under ten seconds, can you get your history out as a file, and does it work with no signal. This page is a free browser log with no account and CSV export.
What is the #1 workout app?
There is no objective number one. Ranking lists mostly reflect download counts, marketing budgets or affiliate arrangements, none of which predict whether an app suits your training. Judge instead on logging speed, whether the progress view shows the thing you care about, whether you can export, and the price after the trial ends. Our comparison page sets out the criteria rather than crowning a winner.
What is the best workout tracker?
The best workout tracker is the one you are still filling in six months from now, which in practice means the fastest one to complete. A spreadsheet, a paper notebook and this browser page all beat a polished app you stop opening in February. If you train a familiar handful of movements, four fields (date, exercise, reps, weight) are enough to drive progression and to tell you what to add next.
What is the 3-3-3 rule for workout?
It is informal shorthand rather than a published standard, and definitions vary by who is repeating it. The common gym reading (three sets of three exercises, three days a week) is a defensible beginner structure, but no organisation recommends it by that name. If you want something sourced to build around, use the CDC physical activity guidelines for adults: 150 minutes of moderate activity a week, or 75 minutes vigorous, plus strength work on two or more days.
What is the 5 5 5 30 rule?
It is a short bodyweight circuit passed around social media, commonly described as 5 push-ups, 5 squats, 5 sit-ups and a 30-second plank, repeated through the day. Versions differ and no health authority publishes it. As a habit anchor for people who do nothing else, it is fine. As a complete programme it is thin, and on its own it will not reach the CDC's 150 weekly minutes of aerobic activity.
What is a 100% free workout app?
One with no paywall on the parts you need: logging, history and getting your data back out. Plenty of apps advertise a free tier, then cap the number of routines or hold export behind a subscription, which matters most on the day you want to leave. A browser-based log sidesteps the question entirely: no account, no premium tier, and your data moves only when you export it.
Sources
Related
Not medical advice. Your log is stored only in this browser; export a CSV to keep a copy.