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How to Track Your Exercise and Recovery Progress

We all know it can be hard to see progress in the moment, especially when you get caught up jumping straight towards a new goal after reaching your last. Tracking your exercise and recovery progress can help you see what’s working and what’s not, and might even mean you reach your goals faster. In this blog, we want to go through a few tips on how you can track your progress.

Setting Goals

To track progress, you need to have something you want to progress towards. Your goals can be anything you want, like improving strength, endurance, flexibility, recovery time, or anything in between. From here, you can even break your goals down into smaller milestones to make tracking easier.


Using a Fitness Journal

A fitness journal is a simple but helpful tool for tracking your workouts and recovery. Keep note of details of your sessions, including types of exercises, sets, reps, weights, and duration. Also, note how you feel before and after each workout, your energy levels, and any pain or discomfort.


The information you write in your fitness journal can help you better optimise your training. You’ll be able to see what exercises or recovery modalities help you the most, and also see if your current training schedule is working well for you.


If a physical journal isn’t for you, there are plenty of apps or templates online that you could use instead.

Track Recovery Metrics

Paying attention to recovery metrics like your sleep quality, resting heart rate, and muscle soreness can provide you with some valuable info. If your recovery metrics are all poor, you might have to reduce your training intensity or frequency. If you're sleeping well and your body is responding well to your current training load and recovery routine, it might be a sign that you're able to increase your training load.


Reviewing Your Progress

Set aside some time every few weeks to review your progress. Look for patterns and trends, like improvements in strength or endurance, or areas that might need some adjustment. Use this information to adjust your training and recovery plan as needed. If you’re sore all the time, you might be pushing a bit too hard. If you’re feeling good and seeing some progress towards your goals, you might be able to increase your training.


An InBody scan is a fantastic way to track and regularly review your progress. The InBody 570 provides a complete athlete assessment by measuring fat, muscle and total body water. Book in for an InBody scan at STAR here.

Celebrate Your Milestones

Recognising your progress can boost your motivation and keep you focused on your long-term goals. Don’t just run head first into your next goal after reaching your current one. Take the time to recognise all the hard work it took!


Consistency is Key

Consistency is key to tracking progress. Regularly logging your workouts and recovery activities will give you a comprehensive view of your journey and help you make informed adjustments.


While tracking your progress can help keep you moving towards your goals, it’s also important to remember that progress isn’t linear. It’s completely normal to have off days or weeks in amongst the consistent progress. But don’t let it knock you down! Keep on pushing for your goals and you’ll reach them before you know it.

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