Tips on recording workout numbers

If you’re serious about making progress in the gym whether that be in terms of strength or body composition or both then you need to track how much weight you are lifting week to week. Here are some tips to make that happen:

1) Use a small paper logbook, date each workout completed and record how much weight was lifted per exercise and how many reps and sets achieved. For instance, any barbell exercise with 3 x 5 at 90kg/200 pounds means 3 sets of 5 reps across at 90kg. If you miss a rep on any set you should remain on the same weight the subsequent time you perform that exercise. If you succeed in getting all your reps with good form then the following workout that exercise is done you should increase by at least 0.5kg/1 pound up to 2kg/5 pounds depending on the exercise and your personal level of strength. Larger jumps such as 10 pounds/4kg are possible for rank beginners on lifts such as deadlifts but this will only last a few weeks. If your gym doesn’t have micro plates for barbells then it is recommended to bring your own in your gym bag. Many online stores sell micro plates ranging from 0.25kg per plate - 1kg per plate. Similarly, there are manufacturers of micro plates for dumbbells online. It is even possible to make your own micro plates out of small bits of metal if you are so inclined and have a knack for making things. Just be sure to weigh them!

2) Some apps allow the recording of sets, reps and weight lifted but if there is any lack of wifi or phone tower connectivity or the app gets deleted down the track you will have lost your data.

3) You could also record your numbers in the notes function on a smartphone, which doesn’t require any internet connectivity, only battery life, hard drive space and general function of the device.

4) You may purchase workouts from an online coach and then print your workouts to use pen and paper. If you retain these workouts there will be a long term record of your personal numbers as in point 1.