TrainersBook
Guide
How to track your workouts
You do not need a complicated system. Log a few things every session and use them next time.
What to log
- The exercise.
- Sets, reps and weight.
- A short note if something felt very easy or very hard.
Use the numbers next session
Before each lift, look at what you did last time and try to do slightly better. That is called progressive overload.
- One more rep with the same weight.
- A small increase in weight.
- One more set.
- The same work, with better technique.
A simple method: double progression
- Pick a rep range, such as 8 to 12.
- Stay at the same weight until you reach 12 reps in every set.
- Add a small amount of weight and start again from 8.
Common mistakes
- Changing exercises all the time. You cannot compare anything.
- Adding weight too fast. Technique comes first.
- Only logging the good days. The bad days are part of the picture.
Paper or app?
Both work. An app remembers your last session for you and draws the charts. See what you can follow over time.
Common questions
How do I know if I am making progress?
Compare your numbers with a month or two ago, rather than with last week. More reps or weight at the same effort means progress.
Should I log warm-up sets?
It is optional. Most people only log their working sets.