You’ve probably heard this expression before: “What gets measured, gets better”. It’s something I tell my team and co-workers in the office, it’s applicable for budgeting your expenses at home, and it’s very appropriate for workouts.
Do you write down the weights you lifted at the gym, the mileage you ran last night, and the yards you swam in the pool?
Why bother?
It takes a little more time after each workout to write it down, but the effort is worth it! Logging your workouts helps:
- Keep you accountable, either to yourself or others. Checking workouts off your “to-do” list feels good and helps keep you motivated! Take it up a notch and log your workouts in a place others can see it – peer pressure in a good way! Keep reading for some online tools to help!
- Set benchmarks for future training, so you challenge yourself appropriately. Know when to do more…or less! What weights are challenging you now; is it time to increase? Ready to step up your long run?
- See trends in your workouts, so you can listen to your body even better. Noticing your times are getting slower or you’re not able to lift the same weights…maybe you need to back off a bit. Or you might notice that your best workouts are on Saturday afternoons and you should plan your most challenging workouts then.
What Should You Record?
What information should you record? Although this may be different based on your goals, I typically recommend:
- distance
- weights (for strength)
- time (for cardio)
- comments about how you felt
Where Should You Log?
Anywhere you will actually do it! If you’re like me, this is not always easy to stick to. I logged my workouts for years, but I fell off the wagon after the New Orleans Marathon last year and have been struggling to be consistent myself. That’s one reason I started sharing my weekly training here – my blog version of a training plan for accountability!
So pick a place that works for you. A few options are:
Paper and Pen: the classic paper and pen approach still works very well! The only downside to this approach is that trending is a little more work, since there are no automated reports to fall back on.
- Put a calendar on your fridge where you write down your plan and check it off as you go.
- Bring a spiral notebook with you to the gym and track your exercises, weights, and reps. This is what I do for strength training!
Online Tools: this is a pretty convenient option, with computers, tablets, and smartphones! Many tools have mobile and desktop versions, so you can access it anywhere.
- TrainingPeaks: This is the software I use with all my athletes and for my own running/triathlon training. There’s a free version for personal use and the calendar is an easy-to-use drag & drop tool. It also has capabilities to upload from your devices – Garmin, PowerTap, etc. Plus, there’s an mobile app for tracking on the go!
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It also has a ton of graphs for the data geeks in the group…like me!
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Beginner Triathlete: The website that started it all, as far as real training tracking goes. It’s optimized for triathletes, but runners will find it easy to track their training here too. Great basic charts and recording are available on the free version, with uploading from devices on the paid version.
- JEFIT: For strength training, my favorite app is JEFIT Workout, Bodybuilding, & Fitness. I did a full review on the app here, including some tips on how to best use the app for your strength training workouts!
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Excel Spreadsheet: It may be more do-it-yourself than some of the other tools, but excel is a great option for basic training! Set up a format that you like and use formulas to track your weekly increase in mileage or weights.
There are so many more choices here than I can possibly mention, but these are three options that I have used personally. What would you add to this list?
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We’re almost ready for the last four letters in the Meatless Mondays from A-Z Challenge!! Head over to Facebook to share your ideas for W, X, Y, & Z.
And don’t forget this Monday is Vodka!
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Questions for you:
- Are you a fan of pen & paper or online solutions?
- If you don’t log your workouts today, will you give it a try for a few weeks?
- If you long your workouts, what are the benefits you appreciate most?
{ 38 comments… read them below or add one }
Loved all the info in this post! I used to log all my workouts, and then just recently moved away from it. I felt I was getting too caught up in the numbers. So, I need to find a healthy balance of tracking without letting it dictate things…if that makes sense. I like the online resources you mentioned. I’ll have to look into that. :)
Michelle @ Eat Move Balance recently posted..Baked Sprouted Tofu
I can understand the numbers taking over, maybe you can alter what you record to help find the balance that works for you!
Great post, Heather! I love tracking my workouts, and I have to write them down by hand for some reason. Great resources- I’ve never heard of the Beginner Triathlete site.
Thanks Laura – what a kind thing to say! I know some people are paper people and that’s okay. It’s about finding what works!
oooo…training peaks – hadn’t heard of it. is it just for triathlons?
Lindsay @ Lindsay’s List recently posted..behind your computer….
Not at all – you can use it for everything! And there’s color coding. And graphs. Geeky, fun for all! :)
I use a few different ways to track my workouts – my weekly Fitness Friday posts, pen & paper, AND DailyMile. I mostly use DailyMile for tracking my runs versus other forms of exercise and I especially love it for all of the support from followers. It’s so encouraging to see a “great run!” from people after finishing a run that may have FELT less than stellar.
Katie @ Talk Less, Say More recently posted..Good news! Fitness Friday!
I really liked the simplicity of Daily Mile – forgot about that when I wrote this post. I wish I could post my workouts to TrainingPeaks and Daily Mile at the same time. Maybe I’ll figure that out at some point. :)
One of my pet peeves is trainers who don’t track their clients’ workouts. Drives me nuts. How does one trac progress that way?! Answer: they don’t :-P
Oooh – that’s terrible! I always notice the ones not watching their clients work out…while their client has terrible form. Drives me up the wall!
I love this! It’s so important to know what your lifting or logging so you can quickly identify plateaus and make a conscious effort to push to the next level. I need to do some research and find an app the log weights in. I’m guilty of not using a pen to track at the gym.
Laura @ Sprint 2 the Table recently posted..Strange But Good Blends
I think we were talking about this a few weeks ago right? I’m so glad I started logging my weights, it really makes a difference! Let me know if you find an app you like, I gave up, but I do love electronic options. :)
This may work for you: http://www.fit77.com/
Laura @ Sprint 2 the Table recently posted..Strange But Good Blends
I agree. Tracking my miles totally helps me. I always just make a note in my phone to keep up with them!
Natalie @ Free Range Human recently posted..Yes, Please Pump Me Full Of Hormones!
Yay – glad to hear your are keeping track!! :)
Great blog, great post!
I still have not got myself in to the best routine with training peaks, but I did just sign up for the Daily Mile, which a few friends use!
Crystal@TheFastFitRunner recently posted..You Have to WORKOUT, to Get a WORKOUT!
Thank you so much – awesome compliment! If you have friends using Daily Mile, the peer pressure might be a great way to get into a routine. That’s actually a great tip for TP, I should suggest they make it easier to integrate with more public platforms. I would love to use both, but only update once!
I completely agree about logging workouts and I am love the logs on Beginner Triathlete (that’s where i found you and your blog).
Though, you mention that you have to pay if you want to be able to upload to the log from your device but i think that changed last year and free users can download their device information for free (Garmin at the very least since I do that all the time)
Wow really – how cool that you found me from BT! And good to know that they no longer charge for Garmin uploads – I’ll update my post. It’s a great community as well as logging platform. :)
I logged my workouts in the beginning of my journey but now…it’s all in my head :)
Kierston recently posted..#RECIPEFRIDAY: Chocolate Protein Dipped Frozen Banana Bites!
You must have a better memory than me, I’m terrible at that! :)
I’ve fallen pray to this before where I didn’t track my runs and I felt like my training wasn’t as effective. Right now I keep track of my workouts and post them on my blog on Mondays and I write it down in a little diary book. It definitely allows me to see my progress over time and having to post about workouts keeps me accountable for planks :P
Nadiya @ Milk and Honey on the Run recently posted..Match made in heaven
Aren’t blogs awesome for accountability?! I’m thinking of joining all the plank craziness, such a good functional exercise. I think instagram counts for tracking for many people in that area. :)
I am such a pen-on-paper girl. I handwrite everything, including my blog posts before I post them! However, that TrainingPeaks app looks super easy and really helpful! Thanks for sharing it!
xx Kait
Kait @ ChickadeeSays recently posted..Hearty Organic Vegetable Soup
You handwrite your blog posts?! You must be incredibly organized? I do handwrite my recipes first, but that’s just because I’m making notes with messy hands and don’t want to mess up the computer. :)
I do! Actually, strangely enough, I write differently when I handwrite than when I type. There have been studies done that show each type of writing works a different part of the brain!
xx Kait
Kait @ ChickadeeSays recently posted..Meatless Monday: Butternut Squash and Zucchini Pasta with Dilled Vodka Vinaigrette
I log my workouts but I honestly don’t go back and look at them. It was fun when I first started running to see my mileage increase, but I’ve pretty much evened out. Perhaps this means I am stuck in a workout rut! [Which, I guess, would be one of your points...learning from your workout trends...]
Sarah @ The Smart Kitchen recently posted..Currently…
Look at you figuring it out even as you write. :) Sticking with the same distances isn’t necessarily a bad thing, what do you WANT to do? You have been doing such a great job having fun – I just want you to enjoy it all!
Great post! And I agree wholeheartedly with your three points! I use Training Peaks also (because that’s what my coach uses…). I also like Daily Mile (www.dailymile.com) and still enter there b/c of the community feel. Occasionally I have done mapmyrun.com — I do like seeing the route I ran and (super happily) won $750 from a contest they did in conjunction with Quaker Oats so yay for that! Lastly, I encourage everyone to look at Charity Miles – it tracks time and distance for walking, running, and cycling then gives 25 cents per run/walked mile and 10 cents to biked mile to charities of the athlete’s choosing. http://www.charitymiles.org :-)
Paula Kiger recently posted..Books From My Perspective (A Mama Kat Writing Prompt)
Thanks Paula! Have you figured out how to sync TrainingPeaks and Daily Mile or are you entering them both manually? I would love to do both, but know I won’t keep up. :) I’ll have to check into charitymiles.org – thanks for sharing that link!
And WOW – how awesome that you won that contest.
I track my workouts on DailyMile. I like that I can import my Nike+ runs on it and can record all sorts of data on my workouts. Plus there’s a social aspect, so you can see what other people are doing, and others will root you on!
I like tracking my workouts because I like seeing what my progress has been and how I’m improving.
Stephanie recently posted..Learning to take things easy
The social aspect is great there – I need someone to log my workouts in lots of places for me. :)
I’m a total freak about tracking. Every single run has to go into daily mile, and then I look back at similar track workouts, and love seeing my times improve! It’s so motivating for me.
Ari @ Ari’s Menu recently posted..Chai Spiced Snickerdoodles {vegan}
Excellent! I used to have a rule that if it wasn’t logged, it didn’t happen. Trying to remind myself of that more often!
I never log my workouts…. I never even thought to! I need to do this… you have me all inspired now! :)
Brittany @ Delights and Delectables recently posted..New Year, New Rules Final Thoughts Vlog
I kind of hate to add one more thing to your list, but it’s worth it!
I don’t track my workouts religiously, but when I’m training, especially for triathlons, I find that it helps me see my progress. I’m old school – I use an agenda – but I do like to look back at where I was last year at this time. It gives me a healthy perspective. For instance, I know that I’m doing well swimming-wise at the moment, but falling a bit short in terms of running and biking. This doesn’t make me feel bad, it’s just good information for me to have.
Nothing wrong with a little paper & pen, I am like that for my task lists. It’s great that you know where your strengths and weaknesses are – that’s the goal!