During progression, write down the process. Whatever your goal is for fitness, the measuring process is just as simple as taking notes after a workout.

Let’s say for example that you want to hit a new PR on your dead-lift to prepare for a future power-lifting meet. The first thing is figuring out what your current max on this lift.

Write It Down.

From there, the game plan is in motion. You start leg exercises towards improving your lower body strength. With each rep and each failure, take note by writing down the results.

As the days pass, your notebook should be filled with numbers, stats, exercises. Use these notes as fuel to level up your strength and power. Suddenly that weight on the bar gets lighter and feats that seemed unrealistic become possible with more work.

Alright…leg curls. I did 60 pounds for 4 sets of 12 last Tuesday. Felt rather easy and didn’t need a break. Let me see what I can do at 65.

My gym journal has plenty of statistics and gym experiments within the details. I scribble on it’s pages nearly everyday. Even on rest days, I write it down. I use my journal for accountability, progression, and scheduling purposes.

The cool thing about technology is that you can have one on your phone as well. Notepad is a lifesaver on my Pixel; especially with less sweat dripping on paper in the middle of a giant set.

A small note can lead to big gains. Knowledge is Power and so is good note taking.

“I carry a notebook with me everywhere. But that’s only the first step.” -Rita Dove