Records render greater results

James McConatha, Sports Editor
Published On: 11/17/2009

Monitoring your progress as you pursue your physical fitness goals can be one of the most rewarding parts of your fitness routine. Not only can you motivate yourself by keeping an eye on the numbers, but over time, you can see exactly how far you’ve come.

You will not need a fancy graph or a special chart to record your results. A pen or pencil and a notepad should do just fine. It really doesn’t take much to start keeping your log, but there are a few things you should be sure that you write down.

First, you’ll need to write down which exercises you’re performing. This is your game plan. Consistency will produce results, so by writing down each exercise, you can be sure that you do not leave anything out from one workout to the next. Then, as your progress reaches a point where you stop making gains, you can refer to your list and replace each exercise with a new one.

For instance, if you are lifting weights, your initial list might include bent-over rows to work the back and bench press for the chest. When your progress plateaus because your body is getting used to the exercise, you can replace those with the lat pull-down and the dumbbell press. The exercises work the same general area, but in ways to which your body is not yet accustomed.

Second, you should record the weight you are lifting, the number of repetitions and how many sets you are performing. If you are performing aerobic exercise, you should record your time and your distance if applicable. This helps you measure your progress.

As you lift weights, you will at some point notice yourself getting stronger. You will be able to lift the same weight more times or lift more weight the same number of times. If you are running, you will begin to get faster, or notice that you feel less winded after running the same distance.

This can be very motivating, and if you track your progress, you will find yourself more and more eager to achieve even greater results. Yes, you will actually want to go to the gym.

Third, you should weigh yourself and record your weight. If you are trying to lose weight, having the log will allow you to look back over the weeks that you have worked and see exactly how far you have come. We all know that losing weight is not something that happens overnight and working so hard can be discouraging if you cannot see your progress.

Be aware, however, that if you are lifting weights, you may also begin to gain weight. Muscle weighs more than fat, but having muscle also helps your body burn fat. If you notice yourself gaining weight when you would rather lose it, have a look in the mirror. If you do not like the way you look, you may need to make some changes to your plan. This is much easier when you have your records to refer back to.

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