If there was anything that would immediately take your training progress from good to great, it would be to keep a training journal.
Tracking the work you do is essential in all industries. In weight training, there seems to be a direct correlation between those who track their workouts, and those who make the best progress. To break down exactly why keeping a record of your training will help boost progression, here are 3 reasons on why it’s certainly worth your time.
Every workout we perform, we know we must progress in some form or another. This isn’t limited to only adding weight to the bar, as this article HERE explains. It could be sets, reps, rest periods or even technique. The key is progression, and the journal keeps you accountable to this.
If your journal tells you you’ve been lifting the same weight for the last 5 years, your body will reflect this, and look exactly the same.
The Ultimate Pre Workout
Instead of mixing up every powdered concoction you own to provide some stimulation for your training, open up your training journal to your last workout.
You’re training legs today. Look at what numbers you need to beat from last week.
Did you squat 100 kilos for 6 last week? You know progressive overload is key. You’ve got to get at least 7 this week. Start visualising your workouts and the new records you’re going to set.
You don’t want to let your journal down!
When we’re trying to improve a client’s physique, we need to have reliable feedback tools.
If a client is dieting aggressively, we know strength is key for muscle preservation. Using a journal will force you to fight tooth and nail to maintain strength during periods when it really gets tough, and you’re in a low calorie state.
If you do notice regression in your performance, your journal will tell you. This is usually a sign something isn’t quite right with the programme, and it needs addressing.
Rules of the Journal
- Be as honest as possible. Don’t count half reps or reps done with poor form.
- Make sure your training conditions are the same. If you’re feeling ill, or need to the rush the workout in less time, these are different circumstances that are not always comparable to your normal workout.
- Review it prior to each workout. Check what you did last time, and know what you need to achieve this time.
There’s nothing sexy about a training journal. Its real magic lies in its ability to hold you accountable and ensuring you’re always making progress one way or another.
“The palest ink is better than the clearest of memories”
Tommy Kono, weightlifting legend
What is your journal telling you?