Training principles · 5 min read
How to Track Workouts So the Data Actually Helps
Tracking is only useful if it changes a decision. Most people either log nothing or log everything and never look at it again. The middle path takes about ten seconds per set.
Log four things per set
That's it. Anything more and you'll stop within a fortnight.
- Exercise and weight used
- Reps completed
- Reps you felt you had left (RIR)
- Any substitution or pain flag
Review three numbers weekly
Total weekly volume per movement pattern, your best set on each main lift, and the number of sessions completed versus planned. Those three answer whether last week worked.
Change one thing at a time
If volume rose and your best sets fell, you did too much. If both were flat for three weeks, add a set to your weakest pattern. Changing three variables at once means you learn nothing.
Exports matter
Being able to pull your log into a spreadsheet or share it with a physio turns a training app into a long-term record. Synapse Health exports sessions as CSV and syncs them to Google Sheets.
Frequently asked questions
Is RIR better than RPE for beginners?
Reps in reserve is easier to estimate honestly: just ask how many more reps you could have done. Two is a good target for most working sets.
Should I track body weight daily?
If you weigh yourself, do it daily and use a seven-day average. Single readings swing by a kilo or more from water and food alone.
Put it into practice
- 4-Week Beginner Strength Training Plan →
Beginner · 3 sessions per week · 45–55 min