Top 3 Ways Logging Your Workouts Beats Just 'going by Feel'

Why 'Going by Feel' Is a Guaranteed Way to Stay Weak

You’re showing up. You’re sweating. You’re putting in the time. But your body isn’t changing and your lifts have been stuck at the same numbers for months. The top 3 ways logging your workouts beats just 'going by feel' are by forcing objective progress, exposing hidden weaknesses, and making your next workout 100% predictable-which is how you actually get stronger. If you feel like you're spinning your wheels despite working hard, it’s because 'feel' is the most unreliable training partner you could have. It’s a liar. Your 'feel' for a workout is influenced by how you slept, what you ate, a stressful day at work, or your mood. On a good day, 135 pounds feels light. On a bad day, that same 135 pounds feels like 300. 'Going by feel' means your training intensity is random, and random effort gets random results. Logging your workouts removes the liar from the equation. It replaces subjective feelings with objective data. Your logbook doesn't care if you're tired; it only knows what you lifted four weeks ago. It tells you the truth: `Bench Press: 155 lbs x 6 reps`. Your job today is to beat that number. Maybe you get 7 reps. Maybe you only get 6 again, but it felt easier. That's a win. Without that log, you might have just done 135 lbs for 10 reps because it 'felt right,' effectively taking a step backward. Logging is the difference between just exercising and actively training for a result.

Stop guessing if you're getting stronger.

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

The Invisible Force Killing Your Gains: Progressive Overload

If you're not getting stronger, you are violating the single most important principle of muscle growth: progressive overload. It’s a simple concept: to force your muscles to grow, you must expose them to a stimulus that is progressively more challenging over time. Your body is incredibly efficient and lazy; it will not build or maintain new muscle tissue unless it absolutely has to. 'Going by feel' is the enemy of progressive overload because it provides no clear path for progression. One week you do dumbbell presses with 50s, the next week you do them with 45s because you feel a little tired. You're not overloading; you're just moving weight around. This is the number one reason people plateau for years. They think 'training hard' is enough. But if 'hard' isn't harder than last time, you're not creating the signal for adaptation. Logging makes this process foolproof. Let's look at the math. Imagine your goal is to grow your chest.

Scenario 1: Going by Feel

• Week 1: You feel good. Bench press 185 lbs for 3 sets of 8 reps. Total volume = 185 x 3 x 8 = 4,440 lbs.
• Week 4: You had a long day. You decide to do 175 lbs because it 'feels' heavy. You manage 3 sets of 7 reps. Total volume = 175 x 3 x 7 = 3,675 lbs.

You worked out, but you actually did almost 800 pounds less work. You sent your body a signal to get weaker, not stronger.

Scenario 2: Logging Your Workouts

• Week 1: Log says `Bench Press: 185 lbs x 8, 8, 8`.
• Week 4: You feel tired, but your log says the target is to beat `185 lbs x 8, 8, 8`. You commit to trying. You hit 185 lbs for 8 reps on the first set, 8 on the second, and 9 on the third. Total volume = 185 x (8+8+9) = 4,625 lbs.

Despite feeling tired, you did nearly 200 pounds more work. You sent a clear signal to grow. That is the power of logging. It removes your feelings from the decision-making process and forces you to focus on the only thing that matters: beating your past self. You now understand the principle of progressive overload. It’s not complicated. But here’s the hard question: what did you bench press for reps and sets on the first Tuesday of last month? The exact numbers. If you don't know, you aren't practicing progressive overload. You're guessing.

Weeks of progress. All in one place.

Every workout logged. Proof you're getting stronger.

The 3-Step Logging Method That Forces Progress

Getting started is simpler than you think. You don't need a complex system. You need a consistent habit. Here is the exact 3-step method to turn your workouts from guesswork into guaranteed progress.

Step 1: Choose Your Tool (The Simpler, The Better)

Your success depends on consistency, not on having the fanciest tool. You have three main options, and the best one is the one you will use every single time you train.

• A $2 Notebook: This is the most reliable method. It never runs out of battery, has no notifications to distract you, and forces you to focus. Get a small pocket-sized notebook and a pen. That's it.
• Your Phone's Notes App: Simple, free, and always with you. Create a new note for each workout day (e.g., 'Monday - Push Day'). It's searchable and easy to use.
• A Dedicated App: Apps like Mofilo can automatically calculate your lifting volume, show you progress graphs, and have built-in timers. This is powerful but can be distracting for some. If you choose an app, be disciplined about using it for tracking, not for scrolling social media between sets.

Start with the notebook. It's the purest form of logging and builds the habit without distraction.

Step 2: Track the 'Big 3' Metrics (Weight, Reps, Sets)

Don't overcomplicate this. For every single exercise, you need to write down three numbers. Your log entry for one exercise should look like this:

`Barbell Squat: 135 lbs x 8, 8, 7`

This means you performed barbell squats with 135 pounds. Your first set was 8 reps, your second set was 8 reps, and your third set was 7 reps. That's all the critical information you need to ensure progress. As an optional fourth metric, you can add an RPE (Rate of Perceived Exertion) on a scale of 1-10. An RPE of 8 means you felt like you had 2 reps left in the tank. An RPE of 10 is absolute failure. This adds context to your numbers.

Step 3: Follow the 'Beat the Logbook' Rule

This is the most important step. This is where the magic happens. Before you start an exercise, you open your logbook to the last time you performed it. Your one and only goal for that exercise is to beat what you did last time. You have three ways to do this:

1. Add Reps: If you did `135 lbs x 8, 8, 7` last week, your goal this week is to get `135 lbs x 8, 8, 8` or even `9, 8, 8`. Use the same weight, but do more repetitions.
2. Add Weight: Once you can comfortably hit your target rep range (e.g., all 3 sets of 8-10 reps), it's time to add weight. Increase the weight by the smallest possible increment (usually 5 pounds for barbell lifts, 2.5-5 pounds for dumbbells) and start at the lower end of your rep range again. For example, move from `135 lbs x 10, 10, 10` to `140 lbs x 6, 6, 5`.
3. Add Sets: If you can't add weight or reps, simply add another set. If you did 3 sets of 8 last time, do 4 sets of 8 this time. This increases your total volume and still sends a growth signal.

This simple rule removes all guesswork. You walk into the gym with a clear, achievable mission for every single exercise.

What Your First 60 Days of Logging Will Actually Look Like

Starting a new habit can feel strange, and logging is no different. Knowing what to expect will keep you from quitting before you see the real benefits. Here is a realistic timeline.

Week 1-2: The Awkward Phase

Your first few workouts will feel clumsy. You'll be fumbling with your notebook or phone, trying to remember to write everything down. You will likely discover that you've been lifting less weight or doing fewer reps than you thought. This is a good thing. It's your new baseline. Your only goal for these two weeks is to build the habit of writing down every set. Don't even worry about beating the logbook yet; just record the data.

Month 1 (Days 1-30): The 'Aha!' Moment

This is where you'll start seeing real, tangible progress. By your third or fourth week of consistently trying to 'beat the logbook,' your numbers will start to climb. Lifts that have been stuck for months will suddenly move up by 5-10 pounds. You'll feel a new sense of purpose in the gym because you have a clear target. You're no longer just 'working out'; you're training. This initial burst of progress is incredibly motivating.

Month 2-3 (Days 31-90): The Grind and the Data

Progress will inevitably slow down. You won't be able to add 5 pounds to your bench press every single week. This is where 90% of people who 'go by feel' get frustrated and quit or program-hop. But for you, this is where the logbook becomes your most valuable asset. You'll have a bad day where you fail to beat your previous numbers. Looking at your log, you'll see it's just a single data point in an overall upward trend. Instead of getting discouraged, you'll see that over the last 8 weeks, your squat has gone from 135 lbs for 5 reps to 165 lbs for 5 reps. The data proves you're getting stronger, even when your feelings tell you you're stuck. This objective proof is what will keep you going for the long haul.

Frequently Asked Questions

What to Track Besides Weight, Reps, and Sets?

For 99% of people, nothing else is necessary. If you want more data, you can track rest periods between sets (aim to keep them consistent) and a 1-10 RPE (Rate of Perceived Exertion) score for your top set on each exercise. This adds context without overcomplicating it.

What If I Can't Beat My Last Workout?

It will happen. A single bad workout means nothing. It could be due to poor sleep, stress, or nutrition. If you fail to progress on a lift for 2-3 consecutive sessions, that's a signal. It means you need a deload week-reduce your weights by 40-50% for one week to let your body recover.

How Often Should I Try to Add Weight?

Let the logbook tell you. A good rule is to work within a rep range, like 6-8 reps. Once you can perform all your sets at the top of that range (e.g., 3 sets of 8), you have earned the right to add weight on your next session. Then, you'll start back at the bottom of the rep range (e.g., 3 sets of 6) with the new, heavier weight.

Is a Notebook Better Than an App?

A notebook is distraction-free and forces you to learn the process. An app can automate volume calculations and visualize your progress with graphs. Neither is inherently 'better.' The best tool is the one you will use consistently for every single workout without fail.

Does This Work for Bodyweight Exercises?

Absolutely. The principle of progressive overload still applies. Instead of adding weight, you progress by adding reps, adding sets, reducing rest time between sets, or moving to a more difficult exercise variation (e.g., progressing from knee push-ups to regular push-ups to decline push-ups).