If you’re serious about getting fit and reaching your fitness goals, then you need to track your workouts. By tracking your progress, you can see which exercises are working for you and which ones you may be struggling with, and you can adjust your routine accordingly. Plus, tracking your workouts can help keep you motivated and on track towards reaching your goals faster. So if you’re not already tracking your workouts, start today! There are a number of different ways to track your progress, so find one that works best for you and stick with it.
There are many ways to track your workouts, whether that’s using an excel spreadsheet, the notes section in your phone or even on our OSF Online training app, here you will be able to fine tune all your workouts according to your current progression.
The exercise
Total reps
Total sets
The weights with each set completed
Difficulty rating
Rest breaks
Tempo
Depending on your training experience, this can be tricky and where OSF can help. A good starting point is shown below.
For strength based goals: Sets 3-5 rep range 1-5
For hypertrophy based goals: Sets 3-4 rep range 6-12 (Most important factor is trying to take the exercises as close to failure as possible.
If you completed the rep target that you have set yourself and are more than happy about the technique, then it might be time to increase the weight of the exercise. If you can get 3+ reps on the given rep range, then you should increase the weight you are using.
The simple answer is when you stop seeing progress. Generally, with our 1-1 training program, clients can start to plateau with their training every 3-6 weeks, so a different stimulus should be used to ensure that continual progression is achieved. This could mean that you decrease the rep range and increase the weights of exercises, or decrease weight and increase the rep range.
We recommend always adding a note after your session on how your energy levels were that session, what you found easier and on the flip side, what you struggled with during the session.
Congratulations on making it to the end of this article! You are now fully equipped with all the knowledge you need to start tracking your workouts and see progress like never before. Just be sure to keep a positive attitude, stay patient, and focus on progressing steadily each week. We can’t wait to hear about your success stories!
