The single most underutilised habit in the gym is also the simplest: writing down what you did. Lifters who track their sessions progress faster, avoid plateaus longer, and make smarter training decisions. Here is why it matters and how to do it effectively.
Breadcrumb: Blog › Training › How to Track Your Workouts
Why Tracking Accelerates Progress
Progressive overload is the engine of all gains. But you cannot apply it consistently without knowing what you did last week. Tracking gives you a precise target to beat every session — without it, you are guessing. Guessing leads to stagnation.
What to Track in Every Session
- Exercise name
- Sets × reps × weight
- RPE or effort — how hard each set felt (see the RPE guide)
- Notes: how you felt, any technique cues, energy levels
- Bodyweight (weekly average) — useful for body composition goals
Best Methods for Tracking
Notebook
Classic, cheap, always available, no distractions. Write planned session before you start, fill in actuals as you go. Many serious lifters swear by paper even in the app era.
Spreadsheet
Google Sheets lets you visualise progress over time — charts of your squat and bench trending upward are deeply motivating. More setup required but powerful for long-term analysis.
Training App
Apps like Zerxus log sessions, track progress automatically, and suggest the next session weights based on what you lifted before. The AI calculates progressive overload targets for you — most efficient option. Start here.
How to Use Your Data
- Review last session before each workout — set a specific target to beat
- Check monthly trends — more weight or volume than 4 weeks ago?
- Identify sticking points — which lifts have stalled and what changed?
- Notice recovery patterns — better after 2 rest days vs 1?
Frequently Asked Questions
How detailed should my log be?
Sets, reps, and weight as a minimum. Notes are valuable but optional. Consistency matters most — a simple log used every session beats a detailed one abandoned after two weeks.
Should I track bodyweight too?
Yes, if body composition is a goal. Weigh at the same time each day (morning, post-toilet) and track the weekly average. Daily fluctuations of 1–2kg are normal — the trend matters, not the daily number.
What if I miss logging a session?
Write it up from memory as soon as possible and move on. One missed log will not derail your progress. The habit matters over the long term — do not let perfectionism prevent you from tracking at all.
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Zerxus Coaching Team
Certified Strength & Conditioning Coaches
The Zerxus coaching team combines qualified personal trainers, certified strength coaches, and evidence-based sports science to build programmes that actually work. Every article is grounded in peer-reviewed research and practical coaching experience — no fads, no shortcuts.