A Fantastic Fitness Secret With No Workout Required

workout journal page

Okay, I know I’ve been bugging you guys to work out. If you’re still reading this, maybe you’ve forgiven me for the nagasaurus routine, and you’re still on board to get to the gym. But I have one more request for you -- I want you to start keeping a journal of your workouts. I know, it sounds like a pain in the butt. I get it. You want to go to the gym, get your workout done, and get home, without having to think too much.

But what if I told you that you’d get even more results if you just started keeping a training journal? Humor me, and read on ...


Writing things down is powerful stuff. We can be as virtual, and online as we want, but I’m sorry, old school pen and paper is hugely motivating for us humans. It’s especially helpful for anyone serious about tracking their progress in the gym. Why?

Image: Why keeping a workout journal is important

First off, an important component of setting goals is setting them down, and then tracking your progress. I can’t tell you how many clients I’ve had who have felt after six, or eight weeks into training with me, that they’re not seeing results, or they’re not getting anywhere. Then, we do a re-assesment. Imagine finding out you’ve lost 2% body fat, or two inches from your waist, or are able to lift almost double what you were capable of less than two months earlier -- you feel like you haven’t made progress, but just keeping a record of it proves to you that you have.

workout journal page
Crayon counts too! ;)

Another way record-keeping helps you in the gym is that you know when you’re ready to progress. If you’re taking note of how much you’re able to lift for a certain number of reps, you’ll know when you’re ready to move up to a heavier weight. Remember, progression is key to building strength. Strength means lean muscle growth. Lean muscle growth equals a higher metabolic function. Know what that means? More calories burned at rest. Why, thank you, heavy lifting, I think I will take that as a side effect of my training.

It’s also motivating to see how far you’ve come. Looking back over your training journal can show you how much you’re capable of achieving. It’s like a microcosm of your life -- here’s how you have progressed in the gym, just imagine how far you could progress in any area of you life if you made it your focus.

Have you found it motivating to look back over your progress, if you keep a record of your goals and progress (in any area)? Do you keep a training journal for your workouts?


Images via Carly Pizzani

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