Exercise diary

Olympiatoppen training diary is closed behind a login, and there were no good digital training diaries with an app, so Famme has created a digital training diary that can be used with an app that is completely free. Say goodbye to Excel and paper; here you get a lightweight and mobile-friendly diary!

The training diary will systematize your training and give you control over your training routine. This will be the best training app that is even free.

A training diary is simply a log where you keep track of what, when, and how you trained. We have built in exercises, dates, repetitions, weights, and everything you need to document your training.

You log your training digitally and can filter by day, exercise, and more. Whether you are training strength, running, or yoga, the training diary is designed for all training activities.

You can find the training diary here.

How to use the training diary

  • Create a user in Airtable
  • Download the Airtable app on your mobile phone
  • Create a copy of the diary linked above
  • You now have a flexible training diary with grouping and filtering options and full flexibility. Want to measure a parameter that is not in the diary? Just create a new column for what you want to measure.

Why should you keep a training diary?

A training diary provides an overview and greater control over the load you place on your body. By logging training time, intensity, and training frequency, you can ensure that the total training volume is large enough, but not too large. This control is also important for us amateurs who operate with much lower training volumes. A good training diary allows you to track your progress, making it easier to determine how hard you need to train and how heavy you should lift in your next session.

With our training diary, you can look back in time, measure results, and see progress. It can also strengthen motivation and put training into perspective. By logging your training, you can gain more mastery and achieve faster progress.

What should a training diary contain?

What you want to document in the training diary can vary based on activity.

Here are some parameters that most can benefit from including in a training diary:

  • Type of activity. Simply put, what kind of training did you perform? Running, cycling, squash with a friend, strength training?
  • Exercises (for strength training). What exercises did you do? Note the number of sets, repetitions, and weight load so you can prepare for progression in your training.
  • Duration. How long did you train? This is especially relevant for endurance activities.
  • Intensity. How hard was the session? Was it an easy long-distance session, or were you at high intensity working on your oxygen uptake? If you want to be even more detailed here, you can note how many minutes you spent at low, medium, and high intensity during the session. If you train with a heart rate monitor, this is often logged automatically in programs like Polar Flow, Garmin Connect, etc. For individuals engaged in serious strength training, it is common to record intensity in terms of RPE (Rate of Perceived Exertion) or repetitions in reserve for each set and each exercise.
  • Feelings. How did you feel during and after the session? Did you have good energy levels?
  • Notes, free text field where you can write down other comments
  • Distance, speed, heart rate, watts, and step or pedal frequency can be relevant for endurance training

Training equipment

Some of the things that can help with motivation are training equipment. If you have something easily accessible, it can be much more motivating to do a workout. In addition to motivation, it gives you a more pleasant training experience, and you perform even better. Here are some of our tips for good training equipment that can be of great help and motivation! We have also created an article with our best training equipment that you can read here!

Resistance bands

Resistance bands are something that is very popular to use in training sessions. Our Resistance Bands are a great choice, as they are very effective at activating muscles and creating resistance, which contributes to a great workout. They can be used both before a workout to activate muscles or alone for a workout without weights. Our resistance bands come in 3 different strengths: light, medium and heavy.

Here you can read about our favorite exercises with resistance bands!

Training bag

A training bag is also a must-have when it comes to training equipment. When going to the gym or other places to train, it's wise to have a good, spacious bag that can hold everything you need. Our Ready Duffel Bag has plenty of space and comes with several practical pockets for your phone, keys, and cards. It also features a bottom that protects the bag from dirt and moisture. This bag can easily be worn over the shoulder, and you’ll look great doing it.