When I first started working out and literally all throughout college I would use the same weights. I think I did 12 pound dumbbell bicep curls for 5 years. I was always so nervous to increase my weight and didn’t want to look like a fool around others so I never challenged myself. But I always expected that, because I was working out all the time, I’d see the progress of all the other girls I was following on Instagram.
If you don’t challenge yourself in your workouts though, your body will adapt to those weights (or sets/reps/rest times/etc.) and you won’t progress as much as you did in the beginning. Because of that, it’s super important to be writing down your workouts & making sure you’re not complacent in your training.
Ways you can manipulate your training weekly:
- Weight used
- Rest Periods
- Adding supersets / dropsets / burnouts
- Form improvement
- & more!
If you like to write things down just paper and pencil like me, I find it helps me focus on my workout. I’m the type of person that when I go on my phone I will then proceed to spend 10 minutes on whatever app I didn’t need to be on out of habit. If you do use digital I would just put your phone on airplane mode / do not disturb & have the google spreadhseet app to use!
I put everything in there – the sets/reps/weight I used, rest periods/tempo/RPE. Then I add any cardio before or after that I did. You could get more technical if you were really curious and add how much food was your pre/post workout meal, how much you slept the night before, etc. But if you’re not competing for something I don’t think all that is necessary.
This blog is going to be short and sweet and if you want a more in depth look at it, let me know in the comments below or over on Instagram so I can help you even more! Here’s an example for what a digital and a paper copy looks like for me. Still want some more guidance and learn how to maximize your training? fill out this form for one on one training with me!
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