The Easiest Way to Track Progress as a New Lifter

Not sure if your workouts are actually working? Learn how to track your progress without spreadsheets, stress, or second-guessing.

Need help knowing what matters? Book a $15 call and get a coach to help you track real progress →

What Counts as Progress?

• More reps at the same weight
• Better form or stability
• Less rest time with same effort
• Higher weights for the same reps
• Improved body comp or energy

Progress isn’t just PRs or scale changes. Track multiple markers to stay encouraged.

Why Progress Tracking Matters

It gives you feedback. It keeps you motivated. It helps you tweak your plan when needed. Without it, you’ll feel like you’re guessing—and that leads to burnout or inconsistency.

Still unsure what to track first? Start here with this rep range guide →

The Simplest Way to Track

Use a workout log. Write the date, exercises, sets, reps, and weights. Add RPE (how hard it felt) if you want.

Example:

March 12  
Squat – 3x8 @ 135 lbs (RPE 7)  
DB Bench – 3x10 @ 40s  
Lat Pulldown – 3x12 @ 90 lbs
  

Good Apps to Use

• Strong or Hevy (for beginners)
• Google Sheets or Notes app
• TrueCoach or Trainerize (for coached lifters)

Track Rep PRs, Not Just 1RMs

If you go from 3x10 to 3x15 at the same weight, that’s a PR. You got stronger—even if your max stayed the same.

Real Story: Leo

Leo tracked his lifts for 10 weeks. He doubled his dumbbell weights, added reps to every movement, and trained 3x/week. “Seeing the numbers in my logbook made everything click,” he said.

Other Wins That Count

• Improved gym confidence
• Faster recovery between sets
• Better focus in sessions
• Less soreness for the same volume

What About Bodyweight or Photos?

The scale lies daily. Progress photos every 4–6 weeks (same lighting and pose) tell a better story—especially for muscle gain or recomposition.

Even With a Coach, Track Something

Your coach can track performance—but they need inputs. Note your RPE, recovery, sleep, or mood. It builds a clearer picture for better guidance.

If You Stall, Ask Yourself:

• Are you really progressing reps or weight weekly?
• Are you sleeping and eating consistently?
• Are your workouts too easy or too inconsistent?

What NOT to Track

• Soreness or sweat
• Fluctuating daily weight
• Your mood in the moment

These don’t reliably show progress. Stick to what moves the needle.

How to Stay Consistent

• Log right after your session
• Use a repeatable format
• Keep it visible (in-app or notebook)
• Make logging part of your training ritual

Want more lifter-focused nutrition strategies? Browse the full Iron Alliances nutrition hub.

Want to Go Deeper?

Watch this video by Jeff Nippard for smarter ways to track real strength and size progress.