What Stats Should I Track in My Workout Log

Stop Tracking Everything. These 3 Stats Are All You Need.

When you ask what stats should I track in my workout log, the answer is simpler than you think: ignore almost everything and focus on just three numbers: weight lifted, reps completed, and total sets. That's it. You're not writing a diary; you're creating a treasure map where X marks your next personal record. Most people get this wrong. They either track nothing, scribbling down exercises with no numbers, or they track everything-rest times, RPE, tempo, mood-and get lost in the noise. Both approaches lead to the same place: a plateau.

The purpose of a workout log isn't to remember what you did. It's to tell you exactly what you need to do *next time* to force your body to adapt. Your muscles don't grow from hope or habit; they grow from a specific, measurable increase in demand. These three stats-weight, reps, and sets-are the only variables that directly measure that demand. Everything else is secondary. For a bench press, logging "3 sets of 185 lbs for 8 reps" is infinitely more valuable than logging "Bench press - felt good." One is data. The other is a feeling. Only data can build a plan.

Why Your Current Workout Log Is Lying to You

The fundamental principle of getting stronger or building muscle is Progressive Overload. It's a simple concept: to make progress, you must consistently make your workouts harder over time. The problem is, without tracking the right stats, you have no idea if you're actually doing this. You feel like you're working hard, but you might be doing the exact same workout you did six months ago. This is where the math comes in.

We can measure your work with a number called Volume Load. The formula is: Weight x Reps x Sets = Volume Load. This number is the ultimate truth-teller.

Let's say you bench press 135 pounds for 3 sets of 10 reps.

• Workout A: 135 lbs x 10 reps x 3 sets = 4,050 pounds of volume.

Next week, you come in and do the exact same thing. You feel the burn, you sweat, you leave feeling accomplished. But the math says:

• Workout B: 135 lbs x 10 reps x 3 sets = 4,050 pounds of volume.

Your volume is identical. You haven't given your body any new reason to grow. You haven't overloaded; you've just re-loaded. Now, what if you added just 5 pounds?

• Workout C: 140 lbs x 10 reps x 3 sets = 4,200 pounds of volume.

That's 150 pounds of new stimulus. Or what if you kept the weight the same but pushed for one extra rep on each set?

• Workout D: 135 lbs x 11 reps x 3 sets = 4,455 pounds of volume.

That's over 400 pounds of new stimulus. This is progressive overload in action. If your log can't show you this number, it's not a tool for progress-it's just a record of your stagnation.

You understand the math now: Volume = Sets x Reps x Weight. But look at your log from last Tuesday. Can you calculate the exact volume for your squat? Can you prove it was more than the Tuesday before? If the answer is no, you're not training for progress. You're just exercising.

Stop guessing. Start getting stronger.

Track your lifts. See your strength grow week by week.

The 3-Step Tracking Protocol for Guaranteed Progress

Knowing you need to track weight, reps, and sets is the first step. Turning that data into a system for guaranteed progress is the next. This isn't complicated. It's a simple, repeatable process that removes all guesswork from your training. Follow these three steps for every single exercise in your routine.

Step 1: Choose Your Target Rep Range

First, stop thinking in terms of single rep goals like "I need to do 10 reps." Instead, work within a rep range. This provides a clear path for progression. Good starting ranges are:

• For Strength: 4-6 reps per set.
• For Muscle Growth (Hypertrophy): 8-12 reps per set.
• For Endurance: 15-20 reps per set.

Pick a range and stick with it for a specific exercise. For example, your goal for the bench press might be 3 sets in the 8-12 rep range. This defines success. Hitting 8 reps is a success. Hitting 12 is a better success.

Step 2: Log the "Big 3" for Every Working Set

This is the core of the system. In your log, for every exercise, you need three columns: Weight, Reps, and Set Number. After you complete a set, you immediately write it down. Don't wait until the end of the workout.

Your log for squats might look like this:

• Set 1: 185 lbs x 10 reps
• Set 2: 185 lbs x 9 reps
• Set 3: 185 lbs x 8 reps

This tells a story. You were strong on the first set but fatigued on the last. Your goal for next week is now crystal clear.

Step 3: Apply the "Double Progression" Rule

This is how you ensure progressive overload. The rule is simple: once you can hit the top end of your rep range for all your sets, you increase the weight.

Let's use the squat example with an 8-12 rep range goal:

• Week 1: You log 185 lbs for 10, 9, and 8 reps. You did not hit 12 reps on any set. So, next week, your goal is NOT to increase the weight. Your goal is to get more reps. Maybe you aim for 10, 10, 9.
• Week 2: You stick with 185 lbs and manage 11, 10, 10 reps. Better! Still not at the top of the range.
• Week 3: You stick with 185 lbs and finally hit 12, 12, and 11 reps. You've nearly mastered this weight.
• Week 4: You hit 185 lbs for 3 sets of 12 reps (12, 12, 12). You have now earned the right to increase the weight.
• Week 5: You increase the weight by 5-10 lbs (to 190 or 195 lbs). Your reps will likely drop back down to the bottom of the range, maybe 9, 8, 8. The process begins again.

This system removes all emotion and guesswork. You don't ask, "Should I go up in weight?" The log tells you when you're ready.

Week 1 You'll Add 5 lbs. Week 8 You'll Add... 0?

When you first start tracking properly, progress feels fast. Your numbers will jump week after week. Adding 5 pounds to your bench press or squat every 1-2 weeks is realistic for the first 2-3 months. This is the magic of "newbie gains" combined with a structured plan. It's motivating and proves the system works.

But this rapid progression does not last forever. Around month 3 or 4, you'll hit your first real wall. You'll go into the gym, try to add 5 pounds, and fail. Or you'll try to add one rep and get stuck at the same number as last week. This is not failure. This is the beginning of intermediate-level training.

Progress now becomes slower and more granular. A "win" is no longer adding 5 pounds. A win is adding just *one total rep* across all your sets. If you did 3 sets of 8 at 225 lbs last week (24 total reps), doing 9, 8, and 8 reps this week (25 total reps) is a victory. It's a tiny increase in your Volume Load, and it's enough to keep the growth signal active. This is where most people quit. They mistake slower progress for no progress. Your log is the proof that you are still moving forward, even when it doesn't feel like it.

If your numbers stall or decline for two consecutive weeks, that's a signal from your body. It's time for a deload. For one week, reduce your weights by about 20-30% and stay far away from failure. This gives your body time to recover, and you'll often come back stronger in the following week.

That's the system. Track weight, reps, and sets for every exercise. Apply the double progression rule every week. It works. But that means for a 4-day split with 6 exercises each, you're logging 24 exercises with over 70 sets of data every week. Trying to remember if you hit 12 reps or 11 on your third set last Tuesday is a recipe for failure.

Weeks of progress. All in one place.

Every workout logged. Proof you're getting stronger.

Frequently Asked Questions

What About Tracking Rest Times?

For beginners, just be consistent. Don't overthink it. Rest 60-90 seconds between sets for smaller exercises and 2-3 minutes for big compound lifts like squats and deadlifts. Once you're consistently tracking the Big 3, you can start tracking rest times as another variable to progress.

Should I Track Cardio?

Yes, but the stats are different. For cardio, you should track two of these three: duration, distance, and intensity (like speed or heart rate). The goal is the same: progressive overload. Aim to run the same 3 miles 30 seconds faster, or run for 35 minutes instead of 30 at the same pace.

What is RPE and Should Beginners Track It?

RPE stands for Rate of Perceived Exertion, a scale of 1-10 measuring how hard a set felt. Beginners should ignore it. It's a subjective skill that takes time to learn. Focus on the objective numbers-weight and reps-first. Intermediates can add it as a fourth metric to fine-tune their training.

How to Track Bodyweight Exercises?

For exercises like pull-ups, push-ups, or dips, your bodyweight is the "weight." The main stat you track is reps. Use the double progression model: once you hit a high number of reps (e.g., 15-20), you can add weight using a dip belt, weighted vest, or by moving to a harder variation.

What If My Numbers Go Down?

One bad workout is not a problem. It could be due to poor sleep, stress, or nutrition. Don't panic. However, if your numbers for a specific lift are down or stalled for two weeks in a row, that is a clear signal. It means you need a deload week to let your body recover.