Analyzing your workout

Your journal gives you positive reinforcement no matter how often you choose to record your information. Watching your progress over time also gives you a big boost. If two months ago you could barely eke out 10 repetitions with 30 pounds on the leg extension machine and now you can easily perform 10 reps with 50 pounds, you know you’ve accomplished something. Not only does a diary keep you motivated, but also recording your workouts helps achieve better results. If you’re dedicating plenty of time to your weight training but aren’t getting stronger or more toned, your workout diary may offer clues as to why you’re not seeing results. Scrutinize your diary and ask yourself the following questions:

Am I getting enough rest? Maybe you’ve been lifting weights every other day, but your body actually needs two rest days between workouts. An extra day of rest may give you more oomph when you lift.

Am I working each muscle group hard enough? Your log may indicate that you’ve been neglecting a particular muscle group. Maybe you’re averaging only four sets per workout for your legs compared to six or seven sets for your other body parts. Perhaps that’s the reason your leg strength seems to be lagging.

Am I getting enough variety in my workout? When you flip through your diary, maybe you see the words biceps curl three times a week for the past three months, but you rarely see any other arm exercise. Maybe you’ve fallen into a rut. Add new exercises or vary the number of sets and repetitions you’ve been doing. Or mix up the order of your exercises.

Am I lifting enough weight? Maybe you never write down the words “tough workout.” Perhaps picking up the 10-pound dumbbells for your biceps curls has become such a habit that you forgot to notice that those 10-pounders now feel light.

Am I doing my cardiovascular exercise before my weights or after? Maybe you’ve been stairclimbing for 30 minutes before your weight sessions — and, therefore, are pooped out before you even lift a single weight.