Chart Your Progress - Keep a Workout Log

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Knowledge is power. When something is as important to your overall health as your workout, I feel it’s crucial to keep records. Plus, it’s fun to see how you progress over the course of a year - and a lifetime!

What Data to Record

At a minimum, record the date, type of workout and length. See, isn’t that easy? Any further data points depends on YOU.

For Runners: When I was training for races, I would record items such as pace, mileage (daily and weekly), routes I enjoyed, type of shoes, and notes on any “issues” such as soreness or knee pain.

For Weight Lifters: I keep an old-fashioned notebook to record the exercise, amount of weight lifted, barbell or dumbbell, number of warm-up and working sets, and repetitions. I make little notations like up or down arrows to indicate if I should add or reduce weight next time.

For DVD Workouts: List the name, duration, and any comments. You’ll find your own shorthand if you tend to repeat the same workouts!

How to Organize Your Data

Again, this depends on your preference. Whatever you decide, make sure it is in keeping with your personality and style. Don’t choose to record your workouts in a moleskin notebook if you are a computer geek! Similarly, if it takes more time to log in to an online journal than it does to actually perform your exercises, then that method is counter-productive.

Here are some suggestions:

Old-Fashioned Pen and Paper: I still keep a 3 ring paper notebook in my exercise room to record my strength training sessions. I have tried using apps for this purpose but it takes me too much time. It’s easy to flip back through my pages to see the weights I have recently used. Simple and effective.

Simplicity!

Iphone (or other) App: There are numerous apps to track workouts and you may need to experiment with several to find one that is a good fit. I use My Fitness Pal to track my calories so I will add my workouts to MFP to see the calories burned. Fitocracy is another app I tried to love, especially for strength training, but it was too much work for me personally.

For minimalists, just use the Notes program included on your phone.

Computer Software - Word, Excel, Google Drive, etc.: It’s simple to track your fitness activity using a computer word-processing or spreadsheet software. Use a table in Word or just open a document and add a line for each workout.

Google Drive: Right now I use Google Drive to track my workouts on a yearly basis. I love how Google Drive is available on any device, be it my home computer, iPhone or iPad. I have one document for each year and I organize my workouts according to week. I color code according to workout type (pink is cardio, orange is combination cardio & strength, yellow is strength training, and bright green is a race.) Obviously color coding is not necessary - it just makes my document more fun to look at. I sometimes jot short notes into the box for each day, but generally I include more detailed notes in one of two columns at the end of each week.

This screen shot is from 2012. My color coding system changed slightly.
Please excuse any colorful language describing knee injuries/pain!

For Runners: If you LOVE tracking all things running, including temperature, elevation, clothing, pace, route, etc., then try the free running log at Runner’s World. It is AMAZING and tracks any data point you could think of. And some that never occurred to me. I used it when I was training and racing on a regular basis. You are

able to print a variety of reports to track your progress. I highly recommend this log!

Here you can see a listing of all running workouts…

Click on a workout for more details.

For Beachbody Workouts (TurboFire, Insanity, Les Mills Pump, etc.): Log your workouts into the Team Beachbody Online Supergym.

For P90X-ers: If you do P90X then check out the P90x app. It records your exercises according to each of the workout DVD’s.

Now Start Logging!

Starting today, record each of your workouts. Try a logging method and, if it doesn’t suit you, switch to something else. You may need to experiment to find a way to track your fitness so that it is fun and not a chore.

Most importantly, be consistent. Make logging your workouts a regular part of your routine. A cool down, if you will. Then, review your log on a regular basis. Use the data you record to learn about your strengths and weaknesses. Let your workout log reveal the athlete that is YOU!

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Chart Your Progress - Keep a Workout Log

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