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3 Simple Steps to Track Your Workouts

Updated: Sep 28, 2020

A woman working out with strength exercises

Have you found yourself losing motivation during a new workout routine? It’s easy to feel like you’re not making very much progress and to get bored when you’re starting a new workout plan. By keeping track of your exercise, you can stay focused, motivated, and have an easier time sticking to the routine. It doesn’t have to be a complicated or time-consuming task to track your workout and achieve your fitness goals with a workout journal.

Related: Micro Workouts, Macro Benefits

Why You Should Track Your Workouts

Tracking your workouts with a fitness journal allows you to see what’s working and what isn’t, lets you plan ahead, and gives you a clear path to follow for your exercise each day. Logging your activity in a workout journal can also help you:

  • Detail and focus on your fitness goals.

  • Break down your goals into more manageable ones.

  • Easily track your progress.

  • Record past workouts and plan for future ones.

  • Keep track of meals, sleep, and overall health.

  • Understand your exercise habits better to make routine changes.

  • Plan for your rest days.

  • Manage and help prevent future injuries.

  • Increase your motivation by seeing a factual, physical record of what you’ve already achieved.

While you can succeed in your workouts without tracking them, you can avoid wasting time and effort by recording your goals and achievements in a workout journal by seeing what works best for you and changing up your routine as you go for the best results.

Keeping a Workout Journal

A workout journal can give you the edge you’ve been looking for to reach your goals more quickly and efficiently, but how do you get started? Your journal doesn’t have to be complicated or elaborate; you can use anything from a simple notebook to excel spreadsheets or fitness journal apps!

Paper Workout Journals

Using a regular notebook to record your workout routine is about as easy as it gets. One benefit of using a paper journal is the confidence boost it can bring when physically filling out goals and penciling in your achievements. If you wear gloves during your workouts, using a pen and paper is a lot easier than a phone or tablet.

When choosing a notebook, make sure to find one that is durable, easy to write on, and ideally small enough that it can fit in your pocket.

Excel Spreadsheets

Using an Excel spreadsheet is another excellent workout journal tool, and you find free templates for fitness journals that you can tweak to fit your needs perfectly. Excel grants you more flexibility while tracking your progress, and lets you see physical results in the form of graphs and tables.

Workout Journal Apps

You can find an app to help you with just about anything, and that includes tools for fitness. They allow you to easily schedule workouts, log every detail, and save everything. Many apps will also allow you to create graphs of your data to see how much you’ve progressed and have built-in rest timers to track your rest periods easily.

Don’t have time to get a full workout at the gym? Check out the power of micro workouts with PushApp!

Related: Why Your Wrists Hurt After Doing Push-Ups

How To Record Your Workouts

Workout dumbbells with varying weights

After deciding how you want to keep track of your workouts, it’s time to choose which metrics to track that will help you reach your fitness goals. Some things that should be in pretty much everyone’s journal are:

  • The time and date of your workouts.

  • Your planned workout routines for at least the next day.

  • Your current bodyweight.

You should also note your goals in the journal, whether you are working towards strength gain, weight loss, or aesthetic accomplishments. Keep this goal in mind when planning your workouts to help you stay motivated and give you a physical record of the progress you are making towards it.

Let’s check out the simple 3 step process of tracking your workouts:

Step 1

The first step is to plan out and write down your plan the day before a workout. You should list the type of exercise followed by the weight, sets, reps, and rest time. If you already have a set, regular workout routine, it’s as simple as copying the information over to your journal.

Make sure to revise your planned workout regularly by changing up the exercises, increasing the weights, and reducing your resting periods as you progress towards your goals; this helps you make consistent progress without becoming bored of your routine.

Step 2

Once your workout is planned, and you’re ready to get started, take note of the time and date, as well as your body weight before you begin. Keeping track of the time you start and end your workouts allows you to find the times of the day that you feel and perform your best. Don’t be afraid to try out exercising during different times; you might be surprised what periods are best for you!

Writing down these figures lets you track your progress and stay consistent with ease. It can also help boost your confidence by seeing how you planned out and followed through with your workout routine!

Step 3

Now that everything is planned out and logged in your workout journal, it’s time to get to it! Make sure to record and mark every set that you complete and use a timer to begin and end your rest period. Keep track of all your sets and rest times during the workout to keep your journal up to date and accurate.

If your workout plan isn’t static, like supersets or circuits, make sure to jot down the additional details of these exercises in your journal. You can also keep separate entries for things like jogging and sprints.

Your Workout Journal

A man working out, and lifting a large amount of weight

Keeping a workout journal is a flexible and straightforward way to track your progress and help you reach your fitness goals. Staying consistent is the key to success, especially for physical fitness. Choose what kind of workout journal works best for you, and start keeping one now to continue progressing and succeeding!

Do you want to learn more about workout routines and fitness? Come learn with PushApp!

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