Strength made simple.
Remember your machine settings, write down every workout, and see your progress over 12 weeks.
Never guess your seat setting again.
Write down the seat, backrest, pads, handles and cable height once. Next visit, open the card and sit down ready.
- A card for each machine you use
- Room for a photo or sketch
- A directory of 20 common machines
Big boxes. Simple ticks.
For each machine, write the weight and reps for up to three sets, tick how it felt, and leave yourself one note for next time.
- Up to six machines per workout
- Easy, Just right or Hard, with no math
- A “next time” line on every exercise
Everything for 12 weeks at the gym
Plan. Work out. Look back.
Plan your week
Read the week’s tip, circle the days you’ll go, and pick your routine.
Log each workout
Three two-page workout spreads per week. Write what you did, not what you “should” have done.
Review in five minutes
Note what went well, what got easier, and one small win.
For a parent who just joined a gym
Print it, put it in a binder, and add a pen. It ends with a “12 Weeks Strong” certificate to celebrate the finish.
Try 7 pages free
Get the setup card, a full workout spread, the effort guide and a weekly review by email. Print them and take them to your next gym visit.
$19.99
Instant download. Buy from the store you already use.
- Full journal, US Letter 134 pages
- Full journal, A4 134 pages
- Refill pages, US Letter 10 pages
- Refill pages, A4 10 pages
Good to know
Is this a physical book?
No. It’s an instant digital download. You print the pages at home or at a local print shop. No physical item is shipped.
What paper size does it use?
You get both versions: US Letter (8.5 × 11 in) for the US and Canada, and A4 for the UK, Europe, Australia and most other countries.
How should I print it?
Choose “Actual size” or “100%” in your print settings. Black-and-white is fine. Printing double-sided makes each workout open as a two-page spread. Then punch three holes for a binder, or clip a week at a time to a clipboard.
What happens after 12 weeks?
Keep going. The refill file has one copy of every reusable page, so you can print more workout pages, weekly pages and setup cards whenever you need them.
Can I buy it as a gift?
Yes. Many people buy it for a parent or grandparent. You can print and bind it before giving it, or forward the download.
Does it tell me which exercises to do?
No. You choose your own exercises and schedule, ideally with your trainer or healthcare professional. StrongYears helps you remember your settings and see your progress. It is a recordkeeping journal, not medical or exercise advice.
Can I share the file?
The files are for personal use in your household. Please don’t share, resell or redistribute them.