Chances are, as you’re starting or restarting your fitness journey, you have a specific goal in mind. Your fitness results are the priority, maybe with a few awesome side effects sprinkled in.
For example, you might be looking to lose weight or gain strength. Side effects may include meeting new friends or hearing compliments at your high school reunion about how great you look.
And one of the best ways to get from where you are now to that goal you’re envisioning is to track your progress. It’s actually pretty simple: You’re going to get where you want to go by achieving measurable improvements in strength, endurance, mobility and skill.
And when you track your fitness results, not only will you see how far you’ve come, you’ll give yourself the motivation and encouragement to keep moving forward toward other goals, too.
Why Tracking Progress Matters
Tracking your progress is important for several reasons, starting with the fact that it forces you to set goals for yourself. Studies show that those who set measurable, achievable goals for their fitness results are significantly more likely to succeed than those who don’t.
Secondly, the more specific your goals are, the better. For instance, instead of setting out to “lose weight,” try something like, “My goal is to lose five pounds in my first two weeks.”
And it’s even better if you add the steps it will take to get there. Try using SMART goals that are Specific, Measurable, Achievable, Relevant and Time-bound.
“My goal is to lose five pounds in my first two weeks by attending three classes per week at 10.40.10 Fitness and tracking my calories.”
With this type of goal setting, you can hold yourself accountable and enjoy the motivation that comes with knowing exactly what you need to do to reach your goals. On the other hand, you’ll be able to pinpoint exactly what went sideways if you haven’t yet achieved your goal.
The Long-Term Benefits of Progress Tracking
The good news about tracking your progress is that the benefits only increase over time.
First, you’ll be able to enhance your goal achievement and identify any plateaus in your fitness results that may arise in the long run. The more training you have under your belt, the better your ability to hone in your tracking.
Second, this will help to build your confidence as you see how far you’ve come, boosting your self-esteem and reinforcing your dedication.
Lastly, tracking your progress can help you prevent burnout by pacing yourself accordingly and identifying when to push harder, and when to rest.
Various Fitness Results to Consider Tracking
Everyone’s fitness journey is unique. As a result, you should track the progress points that are relevant to you and the goals you want to achieve.
Here are some options to consider:
- Performance in workouts: Record the times, reps, weights, and rounds for class workouts.
- Strength gains: Amount of weight lifted in reps or tonnage for everything from bicep curls to deadlifts.
- Progression in skills: Note improvements in gymnastics or bodyweight movements like pull-ups, push-ups, sit-ups, rope climbs, etc.
- Mobility and range of motion: Log improvements in flexibility and functional movement tests.
- Body metrics: If relevant, track changes in body weight, body fat percentage or measurements.
- Subjective emotions: Reflect on energy levels, perceived exertion, affect on sleep or mental focus during workouts.
Tools for Tracking Progress
In the same way that each person’s fitness goals are different, so are their preferences for tracking. There’s nothing wrong with the “old school” way of recording your gains in a notebook. After all, it’s the most customizable option out there!
If you prefer a more tech-savvy route, there are plenty of apps out there to help you track everything under the sun, like fitness results, nutrition, mobility improvements, sleep and more. In addition, wearable technology - like heart rate monitors or smart watches - can track and record your data in real time.
How to Track Your Data Effectively
There’s another level to tracking the progress you’re making toward your fitness results. Instead of just collecting the data, it’s important to use it to make incremental improvements over time.
The longer you’ve been tracking, the more trends you’ll be able to analyze, looking at progress over weeks, months and even years, to identify strengths and weaknesses.
This might even lead you to switch up your training focus. Maybe you’ll consider adding more strength work or mobility exercises.
Perhaps the most important tip is to involve others and celebrate the wins! Share your goals and progress with coaches and your gym community. That way, they can hold you accountable, encourage you, and cheer you on as you achieve milestones and PRs.
Common Mistakes to Avoid
While the idea of tracking your progress is simple, it’s also easy to fall into a few various traps that can come along. And they’re not necessarily limited to beginners!
First, avoid being inconsistent in your tracking. Gaps in performance data will prevent you from gaining meaningful insights.
Second, although the hard numbers are a valuable piece of the puzzle, how you feel matters too. When tracking your fitness results, be sure to include things like energy levels, how your clothes fit, and if you’re feeling stressed.
Finally, one of the most common mistakes people make in any stage of their fitness journey is comparing themselves to others. Remember, “comparison is the thief of joy,” so never use someone else’s progress as a benchmark for your own success.
In Summary: Tracking Your Fitness Results Can Get You Farther, Faster
One of the best ways to achieve your desired fitness results faster is to track your progress. Not only does it force you to set goals for yourself, but setting specific goals will allow you to see what’s working and where you can adjust. In the long run, this can help with accountability, motivation and overall improvement.
We encourage you to start tracking your progress today, using some of the tips described above, and avoiding the common mistakes. Even if it’s as simple as jotting down some notes in a notebook, the best day to start is always today. Remember, your journey is unique. Start documenting it, ask our team for help if you need it, and watch your transformation unfold.
