The Best Fitness Apps for Android, iOS and Apple Watch in 2025

Keeping a reliable record of your workouts is one of the simplest ways to turn effort into progress. Whether your goal is to build strength, lose weight, run farther, or simply train smarter, tracking gives you the data that reveals whether your plan is working and what to change next.

Why tracking workouts matters

Tracking workouts turns guesswork into evidence. Instead of wondering whether you lifted more this month or simply remember better sets, a workout log shows measurable improvements and highlights patterns you would not notice otherwise. Consistent records help you maintain progressive overload for strength gains, manage fatigue and recovery, and stay motivated by seeing small wins stack over time.

Tracking also improves accountability. When workouts are recorded, missed sessions stand out. Reviewing logs can reveal why plateaus happen, whether you are doing enough volume for growth, and whether you are repeating the same mistakes in exercise selection or intensity.

What to track: essential and optional metrics

Start simple, then add detail as needed. Below are essential metrics most lifters and athletes should log, followed by optional data you can include when chasing a specific goal.

Essential metrics

• Date of workout

• Exercise name (clear and consistent)

• Sets and reps for each set

• Weight or resistance used

• Rest periods between sets (approximate is fine)

• Duration or distance for cardio sessions

Optional metrics (use depending on your goal)

• Body weight and body measurements for weight loss or physique goals

• Rate of Perceived Exertion (RPE) on a 1-10 scale to track intensity

• Time under tension for hypertrophy-focused sets

• Heart rate or pace for endurance training

• Notes on sleep, soreness, or injuries

• Warm-up sets and mobility work

Recording these items consistently builds a complete picture of performance and recovery. If you are unsure, start with essentials and add one optional metric every few weeks.

How to track: methods compared

There are three common ways to keep a workout log. Each has pros and cons. Choose one that you will use consistently.

Paper notebook or printed workout card

Pros:

• Fast to access and low tech

• Fewer distractions than a phone

• Easy to sketch or annotate technique notes

Cons:

• No automatic backups

• Harder to analyze or plot progress

When to use it: If you prefer tactile tools, train in a busy gym where phone use is inconvenient, or enjoy journaling details about each session.

Mobile apps

Pros:

• Automatic totals, charts, and history

• Quick input with templates and autocomplete

• Often include exercise videos and program templates

Cons:

• Some apps require subscriptions for advanced features

• Phone use can be distracting during workouts

If you want automated analytics or easy template reuse, an app is usually the fastest path. For a general-purpose tracker you can explore options and reviews before committing. If you want to try a focused workout tracker, check an app listing like Setgraph - Workout Tracker Gym Log App or read user reviews at Setgraph App Reviews (2025): User Ratings for Tracking Sets, Reps & Workouts.

Spreadsheets (Google Sheets, Excel)

Pros:

• Fully customizable formulas to calculate volume and progress

• Easy to export, back up, and share

• Good for coaches or people who want custom metrics

Cons:

• Time consuming to set up

• Manual entry can be tedious during a workout

Spreadsheets are ideal if you like controlling how metrics are calculated, for example computing weekly training volume or creating charts to visualize progress.

Hybrid approach

Many people use a hybrid approach: quick notes in a notebook or app during the workout, then transfer entries to a spreadsheet weekly for analysis. This combines convenience with deeper reflection and lets you run custom calculations without slowing down sessions.

A simple, step-by-step tracking system you can adopt today

Below is a practical system you can start using right away. It blends simplicity with enough structure to support progress for months.

Step 1 - Define your primary goal

Be explicit. Are you trying to add 10 pounds to your deadlift, lose 15 pounds, run a half marathon, or increase muscle size? Your goal determines which metrics matter most and how often you need to review your log.

Step 2 - Pick a tracking method and setup templates

Choose one primary tool (notebook, app, or spreadsheet). Create a template that you can reuse for every workout. A basic template includes date, workout type, exercises, sets, reps, weight, and a short notes field. If you use digital tools, save the template so you can start each session with it.

Example workout entry template:

• Date:

• Workout type: Lower body - strength

• Exercise 1: Back squat - Warm-up: 2x5 @ bar

  • Working sets: 3x5 @ 185 lb

• Exercise 2: Romanian deadlift - 3x8 @ 135 lb

• Conditioning: 10 minutes bike steady-state

• Notes: Felt strong, knee tweak at end

Step 3 - Log every set or summarize per exercise

Logging every set is the gold standard for accuracy and makes it easy to identify progress or fatigue. But if logging every set slows you down, capture the best compromise: record warm-ups and working sets only with exact reps and weights.

Step 4 - Use consistent naming and units

Write exercise names the same way each time. For example use "Back squat - high bar" or "Back squat - low bar" consistently. Use consistent units for weight and distance to avoid confusion when analyzing trends.

Step 5 - Review weekly and monthly

Set a regular review ritual. Weekly reviews should be 10 to 20 minutes: check whether you hit session goals, note any missed workouts, and adjust the upcoming week's plan. Monthly reviews should be longer: calculate total volume for main lifts, compare body weight changes, and set a specific objective for the next month.

Step 6 - Adjust based on data

If the data shows stalled progress, look at volume, intensity, and frequency first. Did volume drop? Did you reduce intensity because of fatigue? Small deliberate changes — add a set, increase load slightly, or deload for a week — tend to work better than big, reactive changes.

Goal-specific tracking: what to emphasize

Different goals require different metrics. Here are practical suggestions.

Strength and muscle building

• Track sets, reps, and weight for compound lifts

• Calculate weekly training volume per lift (sets x reps x weight)

• Track RPE to manage intensity and plan auto-regulated progression

Tip: Aim to increase volume or intensity very gradually. Use a monthly review to confirm progress.

Weight loss and body composition

• Track workout effort and calories burned as an approximate guide

• Record body weight weekly and body measurements monthly

• Log dietary notes or link to a nutrition tracker so you can correlate training with caloric trends

Endurance

• Track distance, time, average pace, and heart rate zones

• Record perceived effort and conditions (weather, course)

• Use regular time trials to measure progress

Mobility and flexibility

• Track minutes spent on mobility work and specific exercises

• Note ranges of motion improvements or pain points

• Use photos or short videos sparingly to document progress

Advanced metrics worth considering once you have the basics

When you are comfortable with consistent logging, add metrics that help refine programming.

• Rate of Perceived Exertion (RPE) for each set

• Training volume totals per week per lift

• Average tempo or time under tension

• Fatigue scores based on sleep quality or soreness

• Deload week tracking to prevent overtraining

These metrics help with smarter periodization. For athletes who want to automate this, many modern apps and spreadsheets can calculate volume and plot RPE trends automatically. For curated training advice and program ideas you can cross-reference, see resources like Optimize Your Training | Expert Tips and Workout Guides and the Setgraph Training Guide | Maximize Your Workout.

Troubleshooting common tracking problems

Issue: You keep forgetting to log workouts.

• Fix: Habit stack the logging with an existing habit. For example, log immediately after your last set while you stretch. Set a reminder on your phone or add a sticky note in your gym bag.

Issue: Your data is messy because you change format often.

• Fix: Standardize a single template and commit to it for at least 8 to 12 weeks. Consistency matters more than perfection.

Issue: You travel and cannot use your usual tools.

• Fix: Create a travel-friendly template on paper or use a lightweight app that works offline. A few lines per workout are enough to preserve progress.

Issue: You are tracking too much and feel overwhelmed.

• Fix: Simplify. Return to core metrics for 4 to 6 weeks, then add one new metric if it helps clarify decisions.

Issue: Plateaus despite logging.

• Fix: Use your logs to compare volume and intensity week to week. If volume has decreased, increase it slightly. If you missed many sessions, focus on consistency first.

Monthly review framework: how to learn from your data

A focused monthly review converts tracking into useful decisions.

• Step 1: Pull together the month’s entries and compute weekly volume for 3 main lifts or primary activities

• Step 2: Compare the month to the previous month and note percent changes in volume and average intensity

• Step 3: List wins and setbacks. Wins might be PRs, consistent attendance, or improved recovery. Setbacks might be missed sessions or lingering soreness.

• Step 4: Set 3 specific objectives for next month. Keep them measurable. Example: add 5 lb to squat working sets, run three times per week for 25 minutes, and log sleep score after each workout.

This ritual keeps tracking actionable rather than just archival.

Tips for staying consistent and motivated

• Keep the system minimal. If it takes longer than 2 minutes to start a session log, simplify it.

• Use habit stacking. Anchor logging to an existing action like putting away your gym bag or shutting off the treadmill.

• Celebrate small wins. Highlight PRs, streaks, or steady increases in volume.

• Share progress with an accountability partner or coach.

• Consider a lightweight reward system for hitting attendance or consistency targets.

For quick workout tips and articles that complement tracking, see the general Fitness & Workout Tips | Setgraph page and the broader collection at Setgraph App: Insights, Tips & Training Guides.

Sample workout log examples

Simple daily log (paper or app):

• 2026-02-01

• Workout: Upper - Strength

• Bench press: 3x5 @ 185 lb

• Bent-over row: 3x8 @ 125 lb

• Overhead press: 3x6 @ 95 lb

• Core: 3x12 hanging knee raises

• Notes: Felt heavy on last set bench - RPE 8

Spreadsheet column headers to track weekly volume:

These simple records allow quick aggregation and charting over time.

Final checklist before you leave the gym

• Did you record the workout date and key numbers?

• Are exercise names consistent with your previous entries?

• Did you note any pain or unusual fatigue?

• Mark a quick weekly plan if you missed sessions or intend to change intensity

Tracking workouts is not about perfection. It is about building a reliable habit that informs smarter decisions over time. Start with a simple system, review consistently, and add useful metrics only when they help you make better choices.

If you want to try a practical tracker or explore user perspectives on tracking apps, check reviews like Setgraph App Reviews (2025): User Ratings for Tracking Sets, Reps & Workouts. For program templates and techniques you can integrate with your tracking, see the Core Principles & Techniques for Every Lifter - Setgraph.

Ready to begin? Pick one tool, create a one-line template, and log your next workout. Data compounds: the more consistent you are, the clearer your path to progress will become.

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