Build a Fitness Log
Fitness 101 teaches that in order to perform a lifestyle change successfully, you need to be able to track your progress. This provides you with a baseline to compare where you are from one week to the next. The log is also a great tool for experimenting with workout programs. By tracking progress, you can compare how you feel from one week to the next by what exercises you performed that week. It’s useful for also seeing what your results look like.
The majority of workout programs are very successful for 12 weeks, then they need to be shaken up. You can see what level you were performing at versus how easy or hard it is in the current situation. The following is a suggested workout sheet as you begin to develop your workout program:
DATE:
DAY OF WEEK:
TIME BEGUN: TIME ENDED:
DURATION OF WORKOUT:
ACTIVITY REPS/WT REPS/WT REPS/WT TIME FEEL?
Bicep Curl 12 / 15lb 12 / 15lb 10 / 10lb N/A Good
Treadmill Spd:3.4 / Incl: 5.0 45 Minutes Exhausted
Chest Flies 15 / 12 lbs 15 / 12 lbs 15 / 12lbs N/A Tired
7-7-7’s 21 / 1 min 21 / 1 min 21 / 1 min N/A A little sick
This log is an example of a workout someone may have done that focused on cardio, some ab, chest and arms. Bear in mind, your workout will be based on what area you are working on whether it’s chest, arms, legs or full body. Your cardio may be done as part of circuit training, in which case your workout may look something like this:
ACTIVITY REP/WT REPS/WT REPS/WT TIME FEEL?
Bicep Curl 10 / 12 lbs 10 / 12 lbs 10 / 12 lbs Good
Treadmill Spd: 3.2 Spd: 3.4 Spd: 3.6 5 Minutes
Chest Flies 10 / 12 lbs 10 / 12 lbs 10 / 12 lbs Tired
Treadmill Spd 2.8 Spd 3.0 Spd: 3.2 5 minutes WHEW!
Crunches 21’s 15 / 90 degree 20 / Crunch Good
The workout above is a pretty intense one. You would perform 10 bicep curls with 12 lb weights, then hit the treadmill for five minutes at 3.2. Next you’d do 10 reps of chest flies with 12 pound weights. Then you’d do the treadmill for 5 minutes at 2.8 speed and finally perform 21s. That allows you to complete the first set. Second set takes you back to bicep curls and you follow it down.
This is an intense circuit route that makes you feel the burn. The treadmill workout in between each set of weight training gets your heart rate up and sustains it. This is not the type of workout for a beginner, but it does give you a strong example of how you would document the information as you performed your workouts.
The notes on how you feel at the end will help you plan future workouts. The majority of workout sessions for fitness should have you working to fatigue, not failure. If you are ready to collapse at the end of every workout and you can barely stand, you may want to step it back down until you find the workout that leaves you fatigued, but feeling good.
It’s also worth noting that your results in WEEK 6 are going to be remarkably improved over WEEK 2. These logs will help you track your progress, see the visible improvement in your workouts and feel good about your own progress. The fitness log you keep should cater to your specific needs and desires, but make sure it keeps track of sets, reps and weights.