Strength How to Track Your Progress

Track Your Lifts: Start by choosing the exercises that you want to track. Then create an excel sheet or use tracking apps to log the weight, sets and repetitions for each exercise over time.

Use Videos and Photos: Document your workouts with videos and photos especially for compound exercises. Reviewing your forms helps in identifying areas for improvement.

Body Weight and Measurements: Monitor your body weight and body measurements regularly. While the scale might not always reflect gains initially due to muscle growth and water retention, taking monthly measurements can give a more comprehensive view of your progress.

Performance Milestones: Set short term and long term performance goals like achieving certain lift weights, rep counts or increasing total volume lifted over time.

Fitness Tests: Use standard fitness tests like 1-repetition maximum (1RM) which shows how much weight you can lift with the correct form with a single rep, pull ups, body weight exercises or cardio challenges to objectively track your progress.

Nutrition and Lifestyle: Keep a journal to monitor your nutrition intake, sleeping patterns, stress levels and physical activities. Identifying how these factors impact your training and recovery helps in making informed adjustments.

Progress Photos: Take progress photos from different angles to see the physical transformation.

Body Fat Percentage: While not crucial, tracking your body fat percentage can help in gaining perspective on your overall health and fitness progress.

Mobility and Flexibility: Track improvements in your mobility, and flexibility through regular tests and measurements like touching your toes or overhead shoulder raises.

Consult Professionals: If you are following structured training programs, seek feedback and guidance from a fitness trainer or coach to ensure you are making the right progress.

How to a Split Workout Routine Weight Training: How to Get Started