Ask-A-Coach: How Should I Track My Progress?

After 10+ years of training, I’ve learned that progress isn’t always linear, but if you track the right metrics, you’ll always see growth. Here are 5 tips to set you up for success and help keep you motivated!

Tip #1. Track What Matters

Don’t measure everything, just measure what connects to your goals.

• Strength → Weight, reps, tempo.

• Fat loss → Body measurements + energy levels.

• Performance → Recovery time, endurance, sport skills.

Tip #2. Go Beyond the Scale

Weight doesn’t tell the whole story.

Better tools:

• Circumference measurements

• Monthly progress photos

• Body composition scans (such as Inbody or Dexa)

Tip #3. Performance Is Progress

More weight, better form, faster recovery, or improved mobility are all wins that the mirror won’t show.

4. Recovery Counts

Sleep, resting heart rate, heart rate variability, mood, and energy are just as important as reps in the gym.

5. Lifestyle Wins

Clothes fitting better, more energy with family, sharper focus at work. Those are the real payoffs.

Bottom line: Data without context is noise. Track with purpose, and you’ll always know you’re moving forward.