Starting Strength Training Log (Free Template)
The Starting Strength novice program works because you add weight almost every session. That only works if you know exactly what you lifted last time. This free training log tracks it for you and tells you what's next.
↗The workouts in this Starting Strength training log template
The template is set up with the novice program as it's commonly summarized: two workouts, alternated, three sessions a week.
| Lift | Workout A | Workout B |
|---|---|---|
| Squat | 3 sets × 5 reps | 3 sets × 5 reps |
| Upper body | Press, 3 × 5 | Bench press, 3 × 5 |
| Pull | Deadlift, 1 × 5 | Deadlift, 1 × 5 |
A typical week runs A–B–A, then B–A–B the next week, for example on Monday, Wednesday and Friday. Later in the program the power clean is often rotated in with the deadlift; you can switch it on in the template.
What the log does for you
- Knows which workout is next.Open the log and today's workout, A or B, is ready.
- Suggests your next weight.Based on your last session, it proposes the next small jump for each lift. You stay in control: accept, change or repeat.
- Tracks sets and reps.Tick each work set. Missed reps are recorded, so you can see when a lift stalls.
- Charts every lift.Squat, press, bench and deadlift each get a progress line.
- Separates warm-ups.Warm-up sets are optional and don't clutter your work sets.
How to use it
- 01 Enter your starting weights for each lift.
- 02 Choose your training days.
- 03 After each set, tick it off. Log missed reps if needed.
- 04 Before the next session, review the suggested weights.
When progress stalls
Every novice eventually misses reps. The log makes stalls visible: two or three sessions in a row at the same weight on one lift. That's your signal to review recovery — sleep, food, rest between sessions — or adjust the plan with a coach.
FAQ
Is this Starting Strength training log free?+−
Yes. The training log template is free, and you can build your own version with Leanfinit for free.
What is Leanfinit?+−
Leanfinit turns a plain-English description into a working app. This training log was made with it.
Can I change the lifts, sets or increments?+−
Yes. Click "Customize" and describe it — "add chin-ups to Workout B" or "use 2.5 kg jumps" — and Leanfinit updates your log.
Can I use the training log as an app at the gym?+−
Yes. Save it as your own app and log sets from your phone between lifts, in lb or kg.
Do I need to know how to code?+−
No. One sentence is enough; Leanfinit builds the app.
Can I build a log for a different program?+−
Yes. Describe any lifting program and get a working training log for it.
Independent tracker template. Not affiliated with any challenge or program. Not medical advice.