What Numbers Should a Beginner Log for a Bodyweight Workout

The Only 3 Numbers You Need to Track for Bodyweight Workouts

If you're asking what numbers should a beginner log for a bodyweight workout, you only need to track three things: Reps per set, Total sets, and Rest time between sets. Forget everything else you've heard about tempo, time under tension, or RPE for now. Those are advanced tools. For a beginner, focusing on them is like trying to tune a race car engine when you haven't learned how to drive yet. It leads to confusion and paralysis, and you end up tracking nothing at all.

You're probably feeling stuck because you're doing workouts but don't feel like you're *training*. You do some push-ups, some squats, and you feel tired, but a month later, you don't feel any stronger. That's because without numbers, you're just exercising randomly. Tracking these three simple numbers turns random exercise into structured training. It provides objective proof that you are getting stronger over time. This is the absolute foundation of getting results. For a 150-pound person, this structure is what builds the initial 5-10 pounds of muscle and strength. Here’s what your log should look like for a workout. It’s this simple:

Date: December 1, 2025

• Push-ups: 8, 7, 5 (3 sets total)
• Rest: 90 seconds
• Squats: 15, 15, 12 (3 sets total)
• Rest: 90 seconds
• Plank: 45 seconds, 30 seconds (2 sets total)
• Rest: 60 seconds

That’s it. That’s the entire system. This simple log tells you everything you need to know. Next time you do this workout, your goal is to beat these numbers in one tiny way. Maybe you get 8, 7, 6 on push-ups. You won. You got stronger, and you have the proof right there in your notebook.

Stop Guessing. Start Growing.

Track your reps and sets. See your strength increase every week.

Why 'Just Doing More' Fails (And This System Guarantees Progress)

Most beginners approach bodyweight training with the vague goal of “just doing more.” This feels productive, but it’s a trap that leads to plateaus. Your body is an adaptation machine. To force it to change (build muscle, get stronger), you must give it a reason. That reason is a principle called progressive overload. It simply means gradually increasing the demand on your muscles over time. Without tracking your numbers, you cannot ensure you are applying this principle. You're just guessing.

Let's do the math. The most important metric for progress is Total Volume. For bodyweight exercises, this is simply: Total Sets x Total Reps = Total Volume.

Imagine this scenario:

• Workout A (Last Week): You did 3 sets of push-ups and got 10, 8, and 7 reps. Your total volume was 25 reps.
• Workout B (This Week): You felt tired and only did 2 sets, but pushed hard for 12 reps each. Your total volume was 24 reps.

You *felt* like you worked harder in Workout B, but according to the numbers, you actually did less work. Without a log, you would have thought you were progressing when you were actually regressing. This is why people stay stuck for months, doing the same 3 sets of 10 and wondering why their body isn't changing. They aren't increasing the total volume.

Tracking turns this from a guessing game into a clear mission. Your goal for every workout is to increase the total volume, even by one single rep. A log is not just a record; it's a plan. It tells you the exact number you need to beat. Beating that number, week after week, is what forces your muscles to grow. It’s the difference between working out and training. One makes you tired; the other makes you stronger.

You see the logic now. Total volume is the undeniable proof of progress. But let's be honest: can you remember the exact reps and sets you did for squats two weeks ago? Not an estimate, the exact numbers. If the answer is 'I think so' or 'no,' you aren't using progressive overload. You're just exercising and hoping for the best.

Your Progress, Proven on Paper.

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

The 4-Week Protocol: From Zero to Tracking Pro

Following a structured plan is the fastest way to see results. This 4-week protocol will take you from not knowing what to track to having a clear, progressive system that builds real strength. All you need is a notebook or a notes app on your phone.

Step 1: Establish Your Baseline (Week 1)

Your first week is about data collection, not setting records. Pick 4-6 fundamental bodyweight exercises that cover your whole body. A good starting list is:

• Squats
• Push-ups (or Knee Push-ups)
• Lunges
• Inverted Rows (using a sturdy table or TRX)
• Plank

For each exercise (except the plank), perform 3 sets, resting 90-120 seconds between them. In each set, do as many repetitions as you can *with perfect form*. The moment your form breaks down, the set is over. Be honest with yourself. For the plank, hold the position for as long as possible for 3 sets. Write everything down. Your log for day one might look like this:

• Squats: 20, 18, 15 (Total: 53 reps) | Rest: 90s
• Knee Push-ups: 8, 6, 5 (Total: 19 reps) | Rest: 120s
• Plank: 40s, 30s, 25s (Total: 95s) | Rest: 60s

This is your starting point. There is no good or bad baseline; there is only data.

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

This week, your mission is simple: beat last week's total volume by at least one rep. That's it. Don't try to add 5 reps to every set. Just aim for one more total rep across all sets. Using the example above, if you got 19 total knee push-ups last week, your goal this week is 20. Maybe you get 8, 7, and 5 reps. That's a total of 20. You won. This small, consistent effort is the secret to long-term progress. It's sustainable and prevents burnout. Log your new numbers. You are now officially stronger than you were last week.

Step 3: Manipulating Variables When Stuck (Week 3)

Eventually, you'll have a workout where you can't add a single rep. This is not failure; it's a signal to change a different variable. You have two other levers to pull to increase difficulty:

• Add a Set: If you're stuck at 3 sets of 8 squats (24 total reps), try doing 4 sets of 7 reps next time. Your new total is 28 reps. The total volume increased, so you progressed.
• Decrease Rest Time: If you did 3 sets of 8 squats with 90 seconds of rest, try doing the same 3 sets of 8 with only 75 seconds of rest. You did the same amount of work in less time, which means your work capacity improved. This is a form of progressive overload. Log the new, shorter rest time.

Step 4: When to Change the Exercise (Week 4 and Beyond)

When you can comfortably perform an exercise for 3 sets of 15-20 reps with perfect form, the exercise has become too easy to effectively build strength. It's time to progress to a more challenging variation. This is how you continue to apply progressive overload with only your body weight.

• Bodyweight Squats (3x20) -> Progress to Pause Squats (pausing for 3 seconds at the bottom).
• Knee Push-ups (3x15) -> Progress to Incline Push-ups (hands on a low bench).
• Incline Push-ups (3x15) -> Progress to Push-ups on the floor.

When you switch to a harder variation, go back to Step 1. Find your new baseline for that exercise (e.g., you might only be able to do 3 sets of 4 regular push-ups) and start the process all over again. This cycle of mastering an exercise and then moving to a harder one is how you can build muscle and strength for years without ever lifting a weight.

What Progress Actually Looks Like (It's Not Linear)

One of the biggest reasons people quit is because their expectations don't match reality. You will not set a new personal record every single workout. Progress is never a straight line pointing up. It looks more like a jagged, messy line that trends upward over months, not days.

In the first 1-2 weeks, you'll see rapid gains. This is your nervous system becoming more efficient at performing the movements. It's common to add 2-3 reps per workout. Enjoy this phase, but know that it will slow down.

In the first month, your goal should be to see a clear upward trend in your total volume for every exercise. You might have a bad day where your numbers dip, but the following workout you should be able to bounce back and exceed your previous best. If you can add 5-10% to your total reps over the month, you are making excellent progress.

After 2-3 months, progress will be slower. Adding one single rep to your total volume for an exercise might be a huge win for the week. This is normal. This is where the mental game begins. The logbook is your proof that even small wins are accumulating. A 1% improvement every week leads to a 50% improvement in a year.

Your log is also a diagnostic tool. If your numbers have been stalled or gone down for 3 consecutive workouts, something is wrong. It's rarely the program. Look at your recovery:

• Sleep: Are you getting 7-9 hours of quality sleep per night?
• Nutrition: Are you eating enough protein (around 0.8 grams per pound of your bodyweight) to repair muscle?
• Stress: Is outside stress high? Stress impacts recovery.

Without a log, you might blame your workout. With a log, you have data that points you toward the real problem. Progress isn't about feeling good; it's about having numbers that prove you're getting better.

Frequently Asked Questions

Logging Timed Exercises Like Planks

For isometric exercises like planks or wall sits, you log the duration in seconds for each set. Your goal is to increase the total time held. For example: Week 1 Plank: 45s, 35s, 30s (Total: 110s). Week 2 Goal: Beat 110 seconds total.

The Best Format for Your Log

A simple spiral notebook is the most effective tool. It doesn't have notifications and forces you to focus. A notes app on your phone is the second-best option. Use a clear format: Date | Exercise | Reps for Set 1, Set 2, Set 3 | Rest Time.

How Often to Increase the Numbers

Aim to improve in some small way every workout. This could be one more rep, five fewer seconds of rest, or an extra set. If you fail to improve, don't worry. The trend over 2-3 weeks is what matters, not a single day's performance.

What 'RPE' or 'RIR' Means

RPE stands for Rate of Perceived Exertion (a 1-10 scale of how hard a set felt). RIR stands for Reps in Reserve (how many more reps you *could* have done). As a beginner, these are subjective and can be confusing. Focus on logging concrete numbers-reps, sets, rest-first. You can explore RPE/RIR after 6 months of consistent tracking.

Tracking Form Instead of Numbers

Form is the foundation. The numbers are meaningless if the reps are sloppy. A rule to follow: the set ends the moment your form breaks down. Only count the good reps. It is far better to log 5 perfect push-ups than 10 questionable ones. Quality over quantity, always.