KEEPING A workout journal is an easy way to track exercise progress. Maybe that's why many personal trainers suggest (or insist) their clients keep one. After all, it is difficult to recall exactly how many minutes at what intensity you did on the elliptical trainer last time. Without those details, workouts blend into one another with no real progress measured.
Three trainers who advocate journal-keeping discuss how to do it effectively.
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Ian Murray
Head coach of L.A. Tri Club and co-owner of Triathlon Training Series:
Keeping a workout diary is the best thing an athlete can do for their training. I instruct my athletes to start with a marker set -- we confirm two variables and let one determine their fitness. For example, a good marker set for running would be 1 mile around the track at a fixed heart rate, like 150 beats per minute. You have the fixed distance and the fixed intensity, and then you have the variable -- how long it takes you to do that mile with that heart rate. So as you train, you can go back to that marker set and see improvements. If you're training for an event, you can also look back on your log to gain confidence. If you're preparing for a marathon and it's a week before the race, it's very natural to have the I'm-not-ready-jitters. But by going back and looking at your log, you can see that on this week you ran 20 miles, and that you've done many long runs.
It doesn't matter if you use pen and paper to keep a log, or a spread sheet. You devise it. Most people have some kind of daily calendar, so they can just add some little notation -- that's their workout log. I do think that distance and time are two good things to keep track of, and the rest can be left up to them.
For someone who wants to lose weight, the best thing they can do is write down what they eat every day. Even if you're just concerned about your energy levels throughout the day, a food diary can be a huge help for that too. It becomes easy to assess why you're getting a drop in energy, since it relates to the calories you're taking in and the nutrition you're getting.
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Brad Bose
Co-owner of Bose Management, personal trainer and exercise physiologist, Santa Monica:
The more detailed it is, the more you know about yourself. If you put down your sets and reps and amount of weight you're lifting, you're going to see if you're increasing or getting stale. Some people even like to put down the time of day when they train. If you train first thing in the morning, you'll know that you were fresher and stronger than if you trained later and weren't able to lift as much weight.
