Guides · 4 min read
How to track gym progress without a spreadsheet
A log is easier to keep when it only asks for what you will use. Start with the exercise, selected weight and reps. Keep the setup consistent so the next session is worth comparing.
Record these, every set
- The exercise and the machine. Which leg press, not just "leg press".
- The weight.
- The reps you actually did. Not the reps you planned.
- The machine settings, once per machine.
Ignore these, mostly
- Daily bodyweight swings. Water and food move it by a kilo or more.
- One bad session. Look at three or four in a row.
- Total volume across the whole workout. It goes up when you add exercises, not only when you get stronger.
How to tell if it's working
Pick three lifts you do every week. Every four weeks, look at each one at the same weight. Are you doing more reps, or the same reps faster and smoother? Look for a pattern across sessions, with similar setup, effort and rest. A slower day or a faster rep alone does not establish whether your programme is working.
Make it fast
Keep the steps short enough that you will actually use them. Have last time's numbers in front of you before you start, so the target is obvious. Repeatedly typing the same details can make logging harder to keep up.
General information about training, not medical or personalised advice. If you have an injury or a health condition, check with a doctor or physiotherapist first.
