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Tracking Your Workouts for Faster Results | Free Download

How can we get better, faster results from our workout plans? We all know that the best way to achieve results is to follow a nutrition and workout program consistently. As this is easier said than done, we can feel unmotivated if we don't follow through. Lack of motivation is one of the top reasons for giving up, so here’s what Verve Gyms recommends to help you stick with it!

How can you tell if you're getting faster, stronger or fitter? It's all about tracking your performance. One of the best reasons to track your workout is for motivation. Logging sets, reps, distance or whatever it may be, pushes you to strive for improvement. The ability to see your progress motivates you to stay on track to achieve your goals, while also keeping you accountable.

For example, this is why working out with a personal trainer is so effective. It’s not because they know all of these secret exercises that nobody else is aware of or the best diet plans for weight loss. Let’s face it, anyone can search the internet for good workouts or diet plans easily. Trainers motivate you, keep track of your progress, and make you accountable, which is why training with one works so well! Measuring your progress allows you to see whether you're making headway, are stuck, or have fallen behind. Regular program adjustments are made based on the training records taken, and you get closer to your goals every time.

Fact: Those who track their workouts get better results and reach their goals faster.

Tracking your workouts: what you need to know.

Your workout tracker should be quick and easy, so that you can spend your time exercising. Your time should be spent doing the work, not recording it. You can record the following data for each resistance training set (the number of repetitions performed without resting):

  • Recording Weights: For each set, record the weight you lifted. This allows you to gauge your progress and know when to increase your weights during each session. Suppose your rep range is 10-12 and you can easily get 3 or 4 sets of 12 reps, then it's time to increase your weight. Progress can sometimes be missed or delayed if you don't keep track of your workouts.

  • Rep ranges: For progression, trainers usually give you rep ranges within 3 reps, such as 8-10, 10-12, and 12-15. In a 10-12 rep range, for example, you would aim for 12 reps in the first set (12 being the maximum you should be able to lift) and 10/11 reps in the last set. In this way, you can ensure that the weight is correct.

  • Rest: Overall results can be affected by the rest you take between sets, and your trainer will usually add rest periods into your resistance training programme. A workout can be rested in two ways. Rest that is complete and rest that is incomplete. In strength training, complete rest allows you to fully recover so that you can lift the same weight without too much fatigue for each set. Incomplete rests are used primarily in fat burning sessions to stimulate metabolism. You take a shorter rest, but you are not fully recovered. Keeping the intensity high and slightly fatigued throughout the session.

  • How you feel: It's important to note how you feel during the session. A hard exercise, a faster recovery between sets, or any changes made to an exercise due to difficulty.

Tips for success!

1. Firstly, create a workout plan before you head to the gym.

2. Write your planned workout routine for the day in the following format:

Exercise | Sets | Reps | Rest

3. Make a note at the top of each page of the date and your weight (if you wish) and workout title ie leg day, strength session, Full body day etc.

Here's what a typical workout looks like…

Did I motivate you to start tracking your workouts? Here's a free workout log from Verve Gyms to get started!

Download DOCX • 360KB

Try it for a month, I'd love to hear how you got on!

Happy Training!


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