What Numbers Should a Beginner Log for a Bodyweight Workout

The 3 Numbers That Matter (And the 1 You Should Ignore)

When you're asking what numbers should a beginner log for a bodyweight workout, the answer is simpler than you think. You only need to track three things: total reps per set, the number of sets you complete, and your rest time between those sets. That’s it. Forget about complicated metrics like Rate of Perceived Exertion (RPE) or Time Under Tension (TUT) for now. Those are tools for advanced lifters. For you, right now, focusing on the simple, powerful trio of reps, sets, and rest is the fastest path to getting measurably stronger. Most beginners fail because they either track nothing, feeling like they're spinning their wheels, or they try to track everything and get paralyzed by complexity. The truth is, progress comes from mastering the basics. For a 150-pound person, doing 10 push-ups is moving 90-100 pounds of their bodyweight. Tracking your ability to do 11 push-ups is no different than adding 5 pounds to a barbell. Your logbook is what makes your body the most effective weight room you own. Let's break down the only three numbers you need to write down after every workout.

• Reps: This is the number of times you perform an exercise in a single set. This is your primary metric for progress. Going from 8 push-ups to 9 push-ups is a 12.5% strength increase for that set. You must log this for every single set.
• Sets: This is the number of cycles of reps you do. Logging '3 sets' is crucial. Doing 3 sets of 8 reps (24 total) is a completely different workout than 5 sets of 8 reps (40 total). This number tracks your total workload.
• Rest Time: This is the silent killer of progress if ignored. The time you rest between sets dictates the intensity. Doing 3 sets of 10 squats with 90 seconds of rest is far easier than doing it with 45 seconds of rest. Shortening rest is a powerful way to make the same workout harder.

Stop guessing if you're getting stronger.

Track your reps and sets. See your strength grow week by week.

Why Your 'Harder' Workouts Are Making You Weaker

You believe that to get stronger, you just need to work harder. So you do push-ups until you collapse, you hold a plank until you shake uncontrollably, and you feel accomplished. But a month later, you're not any stronger, and you feel more beaten down than built up. Here’s why: training hard and training smart are not the same thing. Your body adapts to stress, but it needs a clear, consistent signal. Going to failure on every set is just screaming at your muscles. Logging your numbers and adding one single rep next week is giving them clear, progressive instructions. This is called progressive overload, and it's the non-negotiable law of building strength and muscle. Without it, you're just exercising; you're not training. Let's compare two people. Person A does 3 sets of push-ups to failure, three times a week. Their reps might look like this: 12, 9, 7. The next week, feeling tired, they get 11, 8, 8. They worked hard, but did they progress? It's impossible to tell. Person B does 3 sets of 8 push-ups. Their goal next week is to hit 3 sets of 8, plus one extra rep on the last set (8, 8, 9). They log it. The week after, they aim for 9, 8, 8. They have a plan. In six weeks, Person B will be demonstrably stronger, while Person A is still just getting tired. Your logbook is the tool that turns random effort into intelligent training. It's the proof that you're giving your body a reason to build muscle, not just recover from chaos.

You understand the principle now: structured, incremental progress is the key. But here's the hard question: how many total reps of squats did you do three weeks ago? What was your exact rest time between sets? If you can't answer that with a number, you aren't using progressive overload. You're just guessing and hoping for the best.

Your progress, proven in numbers.

Every workout logged. See exactly how much stronger you've become.

The 4-Week Protocol to Guarantee Bodyweight Strength Gains

This is not a theoretical guide. This is a precise, actionable protocol you can start today. It removes all guesswork and forces you to get stronger. All you need is a way to log your numbers.

Step 1: Establish Your Baseline (Week 1)

Your first week is about data collection, not destruction. You need to find your starting point. Pick 4-5 fundamental exercises that cover your entire body (e.g., Push-ups, Squats, Inverted Rows, Planks, Lunges). For each one, perform a test to find your 'clean form maximum'-the number of reps you can do before your form breaks down. Stop 1-2 reps before total failure. Your starting workout volume will be 3 sets of 60% of that number.

• Example: Push-ups. Your clean form max is 12 reps. 60% of 12 is about 7. Your first workout is 3 sets of 7 push-ups. Rest 90 seconds between sets.
• Example: Plank. Your max hold is 60 seconds. 60% of 60 is 36 seconds. Your first workout is 3 sets of 35-40 second planks. Rest 60 seconds between sets.

Log this. Your entry for push-ups would look like: `Push-ups: 7, 7, 7. Rest: 90s.` This is your baseline. It should feel manageable. That's the point.

Step 2: The 'Plus-One' Rule (Week 2)

Your mission for week two is beautifully simple: add one total rep to each exercise. You are not trying to add a rep to every set. You are just adding one single rep to your total volume from last week. This is a small, achievable win that builds momentum.

• Last week's log: `Push-ups: 7, 7, 7 (Total: 21). Rest: 90s.`
• This week's goal: `Push-ups: 8, 7, 7 (Total: 22). Rest: 90s.`

That's it. You added one rep. You got stronger. You log the new numbers and you have proof. The next workout, you might aim for 8, 8, 7. You are chipping away at progress, one rep at a time. This is how real, sustainable strength is built.

Step 3: Compressing Time (Week 3)

After a couple of weeks, you'll reach a point where you've successfully added reps and your sets are getting higher. Let's say you've worked your way up to 3 sets of 10 push-ups. Instead of trying to grind out 11 reps, you can introduce a new variable: rest time. This increases workout density, forcing your body to adapt and become more efficient.

• Your current log: `Push-ups: 10, 10, 10. Rest: 90s.`
• This week's goal: `Push-ups: 10, 10, 10. Rest: 75s.`

You perform the exact same amount of work but in less time. This is a potent form of progressive overload. The next week, you might try to do it with 60 seconds of rest. Once you can complete all sets and reps with a shorter rest period, you've earned the right to go back to adding reps.

Step 4: Changing the Leverage (Week 4 and Beyond)

Eventually, you will master an exercise. You'll be able to do 3 sets of 15-20 reps with short rest, and adding more reps starts to train endurance more than strength. Now, it's time to make the exercise itself harder by changing your body's leverage. This is the bodyweight equivalent of adding a 25-pound plate to the bar.

• Push-ups become Decline Push-ups (feet on a box).
• Bodyweight Squats become Bulgarian Split Squats or Pistol Squat Progressions.
• Inverted Rows become Feet-Elevated Inverted Rows.

When you introduce a new, harder variation, you go right back to Step 1. Find your new baseline for the decline push-up (it will be much lower, maybe only 4-5 reps), and begin the cycle of adding one rep, then compressing time, all over again. This is the infinite path to bodyweight strength.

Your First 30 Days: What to Expect (And When to Worry)

Starting this process is a game of patience. Your results in the first month will be logged in your notebook far more than they'll be seen in the mirror. Understanding the timeline is key to sticking with it.

Week 1-2: The 'Too Easy' Phase

Your first few workouts should feel surprisingly manageable. You will not be crawling on the floor. This is by design. You are building a habit, grooving perfect form, and establishing a baseline you can actually beat. The win here is not soreness; it's consistency. Did you do the workout and log the numbers? That's a successful week.

Week 3-4: The Challenge Begins

As you apply the 'Plus-One' rule or start cutting rest times, you'll feel it. The last set will become a genuine challenge. The final 1-2 reps should be a grind, but your form must remain clean. This is the sweet spot of effective training. You'll leave the workout feeling like you worked, but not like you were run over by a truck. You might notice your control during the exercise feels better, or that the first set feels easier than it used to. These are the first signs of real strength gain.

When to Worry (And What to Do)

Progress is never a straight line. If you are unable to add a single rep or reduce rest for two consecutive weeks on a specific exercise, it's a signal. Don't panic. Check these three things first: sleep, nutrition, and stress. A lack of sleep is the number one progress killer. If those are in check, you may need a deload. For one week, cut your sets in half (do 2 sets instead of 3-4) and work at 60% of your normal reps. This gives your body a chance to recover and come back stronger. If you feel any sharp, specific joint pain, stop immediately. Your form is likely compromised. Regress to an easier variation of the exercise and focus on perfect, pain-free movement.

Frequently Asked Questions

Logging 'Zero Rep' Exercises

If you can't perform a single rep of an exercise like a push-up or pull-up, you can't log '0'. Instead, you log the progression you are doing. For a push-up, this could be 'Incline Push-ups on kitchen counter: 8, 8, 7' or 'Push-up Negatives: 5, 5, 4 (with a 5-second descent)'. You track your progress on that variation until you're strong enough for the full movement.

The Role of 'Time Under Tension' (TUT)

Time Under Tension refers to how long a muscle is under strain during a set. While important, consciously counting it (e.g., '4-second negative, 1-second pause, 2-second positive') overcomplicates things for a beginner. By focusing on performing each rep with controlled, clean form, you are already creating sufficient TUT. Master reps, sets, and rest first.

How Often to Increase the Numbers

You should aim to make a small improvement in every single workout. This doesn't mean you'll succeed every time. The goal is to add 1-2 total reps to an exercise or shave 5-10 seconds off your rest periods. These tiny, consistent efforts compound into massive strength gains over months.

Digital vs. Paper Logging

One is not better than the other. A simple notebook and pen is foolproof and requires no battery. A digital app can automatically graph your progress, which can be highly motivating. The best tool is the one you will use consistently for every single workout. Don't miss a session.

Logging Bodyweight Circuits or HIIT

For high-intensity interval training (HIIT) or circuits, the numbers to log change slightly. Instead of reps per set, you should log: 1) The work/rest intervals (e.g., 40s on / 20s off). 2) The total number of rounds completed. 3) The total reps for each exercise across all rounds. Your goal is to either complete more rounds in the same time or more total reps in the same number of rounds.