I love it when a client comes in weekly and every week we see consistent results, changes to their body, strength and overall mood!
However, if a client chooses not to monitor their results you can see the direct implications when it comes to testing week.
Re-testing is what I like to do with my clients every 8-12 weeks or so depending on the program given. This directly measures their results and an increase in their fitness or strength.
Usually the clients who track their results, monitor their progress and aim for an increase in reps, sets or weights has a better end result than the client who does a program without tracking their results or monitoring their fitness level.
So why should you track your results?
Every week you should aim to be better than your last week or workout. Even if that is by one extra rep or 1 extra kilo- slow progress is better than no progress. Over a 12 week period, imagine if you did an extra 5 reps each week? That’s an extra 60 reps by the 12th week!!
How do you know if you are progressing or not if you haven’t tracked any progress or monitored your workouts?
Some of my favourite ways to track your results are simply in your calender on your phone, download a fitness tracker, or keep a diary with you- that way you have no distractions whilst working out!
My top 10 ways to track results:
- Put aside the same day and time each week to take progress photos, ensure you keep the same lighting and similar clothing.
- Hire a coach or PT to keep you accountable.
- Track your results after every workout in a diary or app.
- Ask a friend to be your workout partner, keeping track of each others results.
- Write your results on a fitness group or buddy system to ensure you are honest and always tracking your results.
- Set goals that are achievable.
- Keep a diary with your current results and where your goals results are.
- Be clear in your mind of how you want to track your results- whether it is photos, weight, measurements, body fat levels, strength, fitness, reps- all are important parts of tracking results, however it may not be achievable to track ALL of the above. So determine what is important to you and track your results with a clear plan.
- Follow a set training plan, like my #tbtprogram that way the workouts are there, you just have to complete them and fill in your results.
- If fitness is your goal, you can track your results in a fitness test, this should be done weekly at the same time each week.
My favourite saying when it comes to tracking results is: “Track, or risk falling back” and it is so so true. How do you remember how many reps and at what weight you did last time if you haven’t documented or kept track of it anywhere?
I remember when I first started doing weights and I would have no idea of the weight I should be lifting, or for how many reps. There are no ‘ideal’ weight numbers, just the amounts that are YOUR best. Once I started tracking my results I became familiar with my results and personal bests on exercises. It become very apparent that once I started tracking my results I saw a huge improvement in my overall strength and fitness!
Although keeping track of your results may be a daunting thing initially, there is only so long you can dig your head into the sand, and once you start to see a positive change in your results you will be motivated to continue even further!
Do you want to know more about how I track my results, stay accountable and keep fit, lean and active all year round? Check out my TBT program, which contains all you need to know for getting fit, staying active and living lean!