At Bios, our members use tracking software to accurately record the results of every workout that they do when they come into the gym. They record the weights they used, scaling options that were utilized, and any other pertinent information about their workout.  Even if you don’t have access to tracking software, a good ole journal will do the trick.

Why Journal?

First off, if you are new to a program, journaling can help you become more familiar with the exercises that you are performing.  By writing down what you did for the day, you are taking time to process what you did by repeating the terminology to yourself and letting it get ingrained in your brain.  In addition, you will have a handy resource to refer to when you forget what a movement is.

Keeping a journal allows you to look back and compare how you did in similar workouts, the weights you used in the past, and sometimes compare identical workouts (we call these “benchmark” workouts) to see how you have progressed.  Having an accurate reference such as a journal takes the guesswork out of what you have done in the past and gives you direction to what you should be doing to improve your fitness.

Keeping a journal gives your coach an accurate snapshot of your training and progress as well.  You will be able to review with your coach how you are performing so they can best help to modify your workouts to best serve you and your fitness needs.  Having reliable feedback from your coach is important to keep you moving in the right direction when it come to your fitness and nutrition.

Probably the best part of journaling is being able accurately track your progress.  This is helpful on both the great training days as well as the not so great days.  It’s very beneficial to be able to look back through your journal to see how far you have come during your fitness journey and is very motivating to help keep you reaching those goals that you have set for yourself.

Here are some ideas that you could add to your daily workout journal:

  • Warm-up routine
  • Skill practice or new movements learned
  • Workout and “score” of the workout
  • Weights used and any scaled movements
  • Post-workout stretching or mobility work
  • Hours of sleep
  • Water intake
  • Mood
  • Any circumstances surrounding the workout
  • What the BEST part of your workout was!

No matter what style of exercise you are partaking in, a good journal can help you to keep progressing by helping you remember details and further accelerate your progress.


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