Why Track Your Workouts?

Why Track Your Workouts?

“New year, new you” is an all too common phrase this time of year as thousands of people embark on new challenges, some which include fitness and weight loss goals. But how are you supposed to know how much progress you’ve made over the months if you don’t know where you started?

Tracking your workouts can serve many purposes.

1. Strength Numbers – we’ve been sticking to a 5×5 and 5×3 method for the past few months and will continue to do so. However, occasionally we’ll be doing workouts based on percentages of these lifts. At minimum you should have close to a 3RM for back squat, strict press, and deadlift. From these, you can get a good sense of what you can do for power clean, front squat, and push press and jerk. The worse thing you can say when asked what you squatted last is “I don’t know”. At minimum you should say “I think it’s X, but let me check my phone/log book”.

2. Identifying weaknesses – What’s the heaviest kettlebell you can swing? How do you scale toes to bar? Handstand push ups? Keeping track of these little nuances will help you improve workout to workout. Maybe last month you were doing knees on the box for HSPU but now you’re able to be in a pike position on your toes. You’ve been swinging the 25# kettlebell for months, but maybe it’s time we increase it to the 35# bell even if it means scaling the height of the swing and the reps. A picture of the board won’t capture that information.

Additionally, you might realize that you’re missing out on days with running involved or other gymnastic movements that you don’t like. It’s hard to see improvement if you avoid those days.

3. Injury prevention – Have a tweaked shoulder? Low back bothering you for awhile now? Having a record of the workouts will help you pinpoint when it happened and possibly why (see #4)

4. Day to changes – If you normally workout at 7pm but have to hit a 6am class due to evening plans, that might be reflected in lower than normal strength numbers. If you’re stressed from 10-12 hour days at the office for three straight days or a less than stellar diet, that might also show in your performance in the gym. Make note of these subtleties.

I know there are some people who avoid looking at the workout of the day until they get in the gym, or avoid reading the weekly blog posts giving ‘hints’ about the workouts coming up because they don’t want to talk themselves out of showing up on certain days. I understand that to a point, but you also need to be prepared for what lies ahead. That might mean specific gear – knee sleeves, jump rope, wrist wraps, lifting shoes – but it also includes having the right mindset. If there’s a strength portion, do you remember your previous numbers? Do you know what the movements are and can you picture yourself performing them?

As always, come in ready to work.