How do you know if you’re progressing? Visual results can be somewhat subjective. Numbers and quantitative data don’t lie. If your lifts are going up and you can see this objectively on paper or a spreadsheet, then you know for a fact you’ve made progress.
If you’re trying to get a bigger chest, it is okay if you’re visually keeping track, but you’ll probably notice some days your chest looks bigger than others. Sometimes you think you made progress and other times you have not. You may know you did 200 lbs for 5 reps last time, but what about all the subsequent sets? What about the total volume accumulated? By keeping track of all your weights, sets, and reps you ensure yourself progress. When you keep track of your workouts, you know exactly what you will be doing with your workout in the gym. You should have a goal for the workout. For example, you want to add 1 rep to this set and/or this set. You want to add 2.5 or 5 lbs to a lift. Maybe you want to add an extra set. Every training session will allow you to do a little more than you did last time, and you only know if you’re doing a little more in a structured way if you’re keeping track.
Every workout builds upon itself. Little improvements here and there add up and that is why tracking your workouts is so crucial. You may only be adding small amounts of weight or 1 or 2 reps, but when you're tracking it all these small increases lead to big gains. One of the best things about tracking all your workouts is it sets you up to know when you should/could PR (set a personal record). When you’re able to look back on prior training sessions you can see how things have been going. If your rep and set goals are being met it's time to up the weight. If you see they aren’t being met, it isn’t time to move on yet. OR maybe it is time to switch things up completely whether it is exercise selection, rep ranges, sets, etc.
Personally, I have a notepad I have been using and so far I can look back 2 years in the notebook. Sometimes when I feel I haven’t been progressing, I can look back and see how far I have actually come. I may be stuck doing 70 lb chin ups for 5 reps at 185-190 pounds, but I look back and see I was stuck at one point doing 50 lb chin ups for 5 reps at only 170 pounds. It serves as a motivator.
Tracking helps you become aware of and stay away from long, dreadful plateaus. If you hit a plateau in the gym, it means you have most likely reached a new peak in performance. This is an indicator it is time to do something new.
If you’re not tracking your workouts, you might not notice that you’re stagnant in your progression. If you are tracking, you will notice that you’ve been doing the same things and you’re not progressing. Another benefit of writing down your workouts is that you can leave yourself notes about how you were feeling that day or how hard that set felt. You can leave yourself notes on RPE (rate of perceived exertion). Basically, how many reps you had left in the tank. Maybe you stopped 1,2, or 3+ reps short of failure. As your training becomes more serious this will be important information for programming. One of the biggest reasons people do not see progress in the gym is they aren't tracking. If you’re not tracking your workouts and start now, you will see more progress than you ever have before. It is a total game changer.
If you’d like to ensure you’re safely and effectively reaching your goals, consider my personal training services to help you through your journey!
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