Tracking Workouts: Why and How to Log Everything
A complete guide to workout tracking. Learn what data matters, how to collect it, and how to use it for faster progress.
Why Track Your Workouts?
"What gets measured gets managed." This principle applies perfectly to training. Without tracking, you rely on memory—which is notoriously unreliable for numbers, especially when fatigued. Here's why tracking matters:
Enables Progressive Overload
You know exactly what you did last time, so you know what to beat. This is the foundation of muscle and strength gains.
Identifies Plateaus Early
When progress stalls for 2-3 weeks, you can catch it and adjust before wasting months on an ineffective approach.
Reveals Patterns
You might discover that performance drops on certain days, after poor sleep, or when volume is too high. Data reveals what feelings hide.
Provides Motivation
Seeing your bench press go from 135 to 185 over 6 months is concrete proof that your work is paying off.
The Reality Check
Studies show that lifters who track their workouts progress significantly faster than those who don't. The simple act of writing down your numbers creates accountability and clarity that memory alone cannot provide.
What to Track
Essential Data (Must Track)
| Data Point | Why It Matters | Example |
|---|---|---|
| Exercise | Know what you did | Bench Press |
| Weight | Load progression | 185 lbs |
| Reps | Volume calculation | 8 reps |
| Sets | Total volume | 4 sets |
Advanced Data (Highly Recommended)
| Data Point | Why It Matters | Example |
|---|---|---|
| RIR/RPE | Effort relative to capacity | 2 RIR (RPE 8) |
| Rest Periods | Recovery between sets | 90 seconds |
| Body Weight | Context for strength changes | 175 lbs |
| Notes | Form cues, how you felt | "Felt strong, good form" |
RIR (Reps in Reserve) is particularly valuable—it shows whether a set was easy or maximal. Learn more in our glossary.
Tracking Methods
1. Dedicated Workout Apps (Recommended)
Apps like Arvo, Strong, Hevy, or Fitbod are purpose-built for workout tracking. They offer automatic progressive overload calculations, volume analytics, exercise history, and cloud sync.
2. Spreadsheets
Google Sheets or Excel provide flexibility for custom tracking systems. You can create formulas for volume, 1RM estimates, and progression tracking. Requires more setup but offers complete control.
3. Paper Notebook
The old-school method. Works well for logging but makes analysis difficult. You lose search functionality, automatic calculations, and backup capability. Best for those who prefer no screens in the gym.
Analyzing Your Training Data
Collecting data is only valuable if you use it. Here's how to extract insights:
Weekly Check
- Did I progress (more weight or reps) on my main lifts?
- What's my total volume per muscle group?
- Are my RIR/RPE ratings consistent or showing fatigue?
Monthly Review
- Which exercises are progressing well?
- Which exercises have stalled?
- Is volume trending up appropriately?
- Am I seeing any injury warning signs?
Quarterly Assessment
- How have my estimated 1RMs changed?
- Is my program working for my goals?
- Should I change exercises, volume, or frequency?
Common Tracking Mistakes
Not tracking at all
"I'll remember" is a lie. You won't remember if that set was 185x8 or 180x9 two weeks ago. Start tracking today.
Tracking inconsistently
Logging some workouts but not others creates gaps that make analysis impossible. Track every session, even bad ones.
Tracking but never reviewing
Data without analysis is just numbers. Schedule weekly time to review your logs and identify patterns.
Rounding numbers
"About 8 reps" is not useful. Was it 7 or 9? The difference matters for progression. Be precise.
Best Practices
Log immediately after each set
Don't wait until the end of the workout. Memory degrades quickly, especially when fatigued.
Include RIR/RPE
Raw numbers don't tell the full story. 185x8 at RPE 7 is very different from 185x8 at RPE 10.
Review before your next session
Check what you did last time so you know your targets. This is where progressive overload happens.
Back up your data
Months of training data is valuable. Use cloud-synced apps or export spreadsheets regularly.
Automatic Tracking with AI Coaching
Arvo tracks everything automatically and uses the data to make intelligent recommendations. No manual analysis needed—the AI tells you exactly what weight to use next.
- ✓Automatic progressive overload
- ✓Volume analytics per muscle
- ✓RIR/RPE integration
- ✓Set-by-set AI recommendations
Frequently Asked Questions
Why should I track my workouts?
Tracking enables progressive overload by showing you exactly what to beat each session. It identifies plateaus early, reveals patterns in performance, provides motivation through visible progress, and creates accountability. Without tracking, you are guessing.
What should I track in my workouts?
At minimum: exercises, weight, reps, and sets. Optionally: RIR/RPE (effort level), rest periods, tempo, body weight, and notes on form or how you felt. More data enables better analysis and program adjustments.
Should I use an app or paper for tracking?
Apps are generally superior for analysis and convenience. They calculate progressive overload automatically, track volume trends, generate charts, and sync across devices. Paper works but requires manual calculation for insights.
How often should I review my training data?
Quick review: after every workout (did I progress?). Weekly review: volume totals and recovery indicators. Monthly review: trend analysis, program effectiveness, and potential adjustments needed.