Strength training is all about using resistance to build your strength. Tracking your progress is key to making sure your efforts are paying off. It helps you see what’s working and what might need tweaking as you move forward.
Here, we’ll go over why tracking your strength training progress is important, what to look for when evaluating yourself, how to keep track, and when to make changes to stay on course with your goals.
Why You May Want To Track Your Progress
Like any goal, tracking your progress is key to getting the best results. When you’re trying to get stronger, it might seem like lifting heavier weights is enough to show you’re improving. But without keeping track of things like reps, sets, and how often you work out each week, it’s hard to see the full picture.
A big part of a good strength training plan is something called periodization, which means planning and tracking your routine over time, switching up goals and techniques. This also includes taking planned breaks (called de-load periods) to avoid overtraining and boost your results. For example, after a strength phase, you might take a short break before starting a phase focused on building muscle, endurance, or fat loss.
What to Look for When Evaluating Your Progress
When checking your progress in strength training, focus on steady changes over time. If you don’t regularly track details like what weights you’re lifting and how each workout goes, it’s hard to know if you’re really improving, which can get frustrating. Even small strength gains can lead to big improvements by the end of your training cycle, getting you ready for the next phase.
That said, don’t be too hard on yourself if you’re not seeing the progress you expected. The whole point of tracking is to spot where you might need to adjust things to keep moving forward. If you feel stuck, reviewing your past workouts can help figure out your next step.
Keep an eye on how much weight you’re lifting, how many reps you can do with the same weight, and how comfortable you feel with exercises like deadlifts, squats, and bench presses. These are signs your body is adapting. Also, watch for signs you’re stalling or getting worse—this could mean it’s time to switch things up or take a short break (a de-load).
How to Track Your Progress
Tracking your progress in strength training is key to making sure you’re on the right path and making the changes you need to reach your goals. Here are some simple ways to do it:
Keep a Record of Your Workouts
The best way to track progress is by writing down your workouts. While you should have a plan for the sets, reps, and weights you’re aiming for, this is usually based on what you’ve done before. That’s why tracking what you actually achieve is so important—it helps you make adjustments for future sessions. Even if you don’t hit your planned targets, knowing what you did will guide your next workout.
Test Your Strength
To see if you’re getting stronger, it’s a good idea to regularly test your strength. One of the most accurate ways to do this is by checking your one-repetition maximum (1RM). You can test this weekly or monthly to keep track of your progress. You can also track how many reps you can do with a certain weight, but keep in mind that fatigue can affect those results, making them less accurate than a 1RM test.
Pay Attention to How You Feel
How you feel during and after workouts can tell you a lot about your progress. If you’re feeling strong and energized but still can’t increase your weights, that’s different from feeling weak, tired, and unmotivated. The adjustments you make depend on understanding this difference.
If you’re feeling exhausted and not seeing progress, you might need changes to your routine or even lifestyle tweaks to avoid burnout. Keep a note of when you’re feeling off and consider factors like sleep, nutrition, and stress. If you’re still struggling despite eating and sleeping well, it could be time for a de-load or even a chat with a healthcare professional.
When to Make Adjustments
If you’ve stopped making progress or your strength is decreasing, it’s definitely time to make some changes. But you can avoid losing strength by planning your workout phases carefully and managing fatigue properly.
Strength training isn’t just about muscles; it’s also about your central nervous system adapting to heavier weights and new skills. If you’re feeling good mentally and physically but have hit a plateau, tweaking your training and technique can help you keep improving.
Start by checking your form. Sometimes, small mistakes in technique can stop you from lifting heavier weights. It’s a good idea to have a personal trainer or experienced lifting buddy watch your form to make sure you’re doing everything right.
You can also focus on “sticking points,” which are the toughest parts of a lift. For example, you might struggle with the lockout on a deadlift, grip strength, or coming out of the bottom of a squat. A trainer can help you work through these weak spots.
Resting between sets is crucial, too. Stronger lifters often need more rest than beginners to fully recover and give their best effort in the next set. If you’re not feeling fully recovered, take a longer break between sets.
If you’re feeling tired or burned out, it might be time to adjust your diet, sleep, and overall recovery. If you haven’t taken a break from heavy lifting in over four weeks, it’s probably time for a de-load week. Compound lifts like squats and deadlifts can really wear down your nervous system, so recovery is key to avoiding fatigue and continuing to make progress.