How do you track weight lifting progress?

[Lexy]

Just wondering how people track their weight lifting progress in the gym. I've always used my phone to type up my numbers for the sets/reps/weights used after each exercise but it is quite cumbersome and takes longer to do than a rest period should between exercises.

Do you use a pen/notepad or type it up on your phone? If on the phone which app do you use?

Or do you just remember the numbers?

Thanks for the tip.

[mejulian]

I use FitNotes and have log in the journal section

https://play.google.com/store/apps/d...fitnotes&hl=en
http://forum.bodybuilding.com/showth...hp?t=172275183

[TnTNZ]

If you're on iOS, Strong is the best App going, I believe they're releasing an Android version soon.

[grubman]

I just make my own spreadsheet on the computer and leave spaces for the weights, reps, and any notes. I can usually fit about a months worth of workouts on one sheet, which is designed to fold over and fit on the small (half sized) clipboard I have. I simply write in stuff with a pen, including the weights for the next workout.

Before that I used to use a graph paper composition notebook. I could fit about 3 years worth of workouts in those...but I had to do more writing (and draw more lines) rather than printing.

Its very easy to look back to any given date or time and make comparison or remember things that were working (or not).

[LisaSkinnoble]

I have a journal and write down each set with a pen. I love stationery, and treat myself to a pretty journal. I use a nice journal at work too, for meeting notes and To Do lists.

I transcribe my workout from my paper journal to an online log on another forum.

Great way to measure my progress, but also to motivate me. Sometimes a weight will feel really heavy, but I'll look back in my journal and realise I've done it before and know that I can do it again.

[mirroroferised]

Paper journal for me too plus an online one.

[weiss1967]

I quit tracking altogether. Progress slows after first couple years, and it becomes easy enough to remember key lifts. Sort of like having benchmarks, and comparing todays weight and reps and number of sets to the most recent ones, or even numbers from year ago. To me, any more than that becomes a number-chasing game and artificially driven progression, which always lead to trauma or serious setbacks. Going by feel works better for me, didn't have a single injury since 2013. Just wanted to share what has worked for me and might worth trying for someone else.

[Zocas]

Notebook and the journal on here. I would like to put it on a spreadsheet with graph if I could maintain for a couple years non stop.

[Mojoke]

I just make my own spreadsheet on the computer and leave spaces for the weights, reps, and any notes. I can usually fit about a months worth of workouts on one sheet, which is designed to fold over and fit on the small (half sized) clipboard I have. I simply write in stuff with a pen, including the weights for the next workout.

Before that I used to use a graph paper composition notebook. I could fit about 3 years worth of workouts in those...but I had to do more writing (and draw more lines) rather than printing.

Its very easy to look back to any given date or time and make comparison or remember things that were working (or not).

I use this exact same method! Beats any app out there! Tried some before but in the end it's just cringe and makes you lose an awful lot of time trying to get your workout in!

[coepitt]

I lift at home so I hung a whiteboard and record my workout on it. At the end of the session, I take a picture with my phone and then the next day I will record this to a spreadsheet.

[le0p]

If you're on iOS, Strong is the best App going, I believe they're releasing an Android version soon.

this ^

I use Strong on iPhone now but prior to breaking my Android, I used FitNotes. Both are very good and it takes about a half second to update your log after each set.

[Garage Rat]

Old school here,note book or I've been using a yearly planner one that has 365 days in it and write my training down in that.
If you loose your phone or something happens with it so you can't bring up your training your screwed.
With pen and paper none of that will happen and it's easier to look back for past info.

[blue9steel]

Pen and paper for me. I don't want to deal with app changes, internet connection, device issues, running out of batteries or any other technology related stuff, especially when I'm sweating and/or breathing hard. Sometimes the old fashioned way is best, and I say that as someone who makes their living working on technology.

[angrypenguin54]

Pen and paper while lifting to keep it moving fast. Depending on what program I am running I will then transfer it to a spreadsheet once I get home or get some time.

[wesleysh21]

I quit tracking altogether. Progress slows after first couple years, and it becomes easy enough to remember key lifts. Sort of like having benchmarks, and comparing todays weight and reps and number of sets to the most recent ones, or even numbers from year ago. To me, any more than that becomes a number-chasing game and artificially driven progression, which always lead to trauma or serious setbacks. Going by feel works better for me, didn't have a single injury since 2013. Just wanted to share what has worked for me and might worth trying for someone else.

This is where I'm at. Sometimes I pick up the wrong weight. If it's too light I end up doing a ton more reps. If it's too heavy I obviously can't do as many reps as planned. I adjust on the next set. I consider it "muscle confusion." LOL

I tried tracking on my iPhone, but I'm too sweaty and when I'm really grinding out a good workout I find it hard to concentrate and focus on the little numbers...and sometimes my hands/arms were shaking too bad...or I was breathing so hard it was tough to touch the proper part of the screen. Pen and paper was a similar experience. Writing is really tough when I'm crushing a workout.

[ElrondHubbard]

Mad Cow has its own spreadsheet, which I use with my laptop. I also use a pen and paper notebook to make comments and additions. I've done a lot better since I started recording things.

[brizey]

I never track. I really don't find it that hard to remember my previous workout, which is all that matters since that is what you adjusting up from. Also, the weight is just a means to the end. I can see the details mattering if you are strength training, but for bodybuilding, as long as you are attempting to increase intensity (more weight, more reps, less rest, more volume, etc.), it really does not matter that much what you did in your previous workout.

[startingat56]

Excel spreadsheet ... one pager for each day .... sets reps identified .... write each gain, example if it's 5x5 I will write 5, 5, 5, 4, 2 and when the 4 becomes 5, I cross out the 4 and put 5 .... and so on. Only track gains as opposed to every rep, so I know what I'm trying to beat, but I can see what I have crossed out, so I know where I've been

sheet gets messy as I gain, so print a new one,adjusting routine, order, etc

Thinking about a whiteboard

If I don't look at the sheet, sometimes I'll do 12 reps when I should have done 10 .... I guess that's a good thing, hitting a PB by mistake. It's all in your mind .... the body can do what the mind will allow it to do

[startingat56]

Prolly should have mentioned home gym .... be kinda weird carrying a whiteboard into Gold's

having my progress displayed for all to see is a bit of a motivator .... I'm getting that whiteboard

[billzkey]

I was using the notes application on my iPhone to track my progress. Just today I installed Google Sheets so I can have a spreadsheet ready to import into Microsoft Access to build reports. Of course, that is overkill, but, I don't want to get rusty working with databases.