Advertising
Advertising

4 Cool Things That Happen When You Start Journaling Your Workouts

4 Cool Things That Happen When You Start Journaling Your Workouts

Writing out your workouts is a decidedly low-tech thing to do. I accept that. Perhaps you have tried writing out your workouts but got bored with it, or found that it was too much work. But if you stick with it, and focus on the things that matter most to you and your training, you can wield some serious benefit from this basic motivational tool.

Here are just some of the cool things that happen when you start writing out your workouts when you hit the gym:

Advertising

1. You start to see the holes in your training and lifestyle

One of the biggest surprises that happen anytime I work with an athlete when they begin using a workout log book for the first time is the absolute astonishment at how critical a role lifestyle plays into their workouts. This seems super obvious, but until it is written down in front of us, its impact lives in the land of denial.

Only when we see how a lack of sleep affects our performance, and how a lackluster diet shortchanges our abilities, that we begin to understand that our lifestyle plays a demonstrable role in how our workouts go. And the first step to changing something for the better is understanding it.

Advertising

2. You start working a little harder in the gym

One of the curious side-effects of recording your workouts is that it forces you to be a little more honest with yourself at the gym. It helps you to make better workouts a habit. Sure, you could cut corners and leave early—but then you would have to write down that you did so in your training journal later that night.

While it’s not the same as having a coach looking over your shoulder to keep you on the program and accountable, the effect is similar. I’ve lost count of how many workouts I soldiered through and completed even though I wasn’t “feeling it” that particular day—all because I didn’t want to have to write out a crappy workout later.

Advertising

3. You get a constant drip of motivation

When people talk about their workout journal, often the first word they use to describe it is “motivating!” There are a few different reasons for this, but the one I appreciate best is that it gives us a place to celebrate the daily victories. The power of small wins, performed consistently, is hard to truly appreciate and measure. After all, it’s easy to quantify the big goal—“finish a half marathon” or “Lose ten pounds.”

The training journal gives you a place to celebrate the little moments where you finished a really hard workout, or where you added an extra rep to your max bench press. Those pin-pricks of pride and motivation are what helps keep you coming back for more.

Advertising

4. You develop some serious self-awareness

If there is one skill that I wish more athletes (and people in general!) possessed, it’s self-awareness. When an athlete works their squats every day for a week and then is disappointed that they didn’t add 50 pounds to their squat jumps, that is a lack of self-awareness.

When a gym-goer goes to the gym three times in one month and then is surprised that they aren’t motivated to workout, that is a lack of self-awareness too. If we understood the way we progress and our motivation a little more deeply we would avoid a lot of the snags and hiccups that derail us.

The Takeaway

We all want to make the most of our time in the gym. The handful of minutes it takes to write out what you did and your related lifestyle habits can easily justify its time with better workouts, more self-awareness, and more motivation to show up again the next day and do it all over again. Sounds pretty cool to me.

Featured photo credit: Flickr via flickr.com

More by this author

How to Pick the Perfect Set of Swim Goggles 5 Benefits a Food Journal The Shocking Power of Prepping Your Meals 4 Cool Things That Happen When You Start Journaling Your Workouts How to Set Goals Like Katie Ledecky

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

Read Next

Advertising
Advertising
Advertising

Published on July 9, 2020

10 Easy At-Home Leg Toning Workouts for Women

10 Easy At-Home Leg Toning Workouts for Women

As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.

Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.

The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.

Ready to get strong? Here are the best at-home leg toning workout moves for women.

1. Bodyweight Squats

    The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:

    • Stand straight with your feet shoulder-width apart and toes slightly turned out.
    • Bend at the knees until your thighs are parallel to the floor.
    • Pause for a moment and push yourself back to your original position.
    • Repeat.

    For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.

    Advertising

    2. Forward Lunges

      When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:

      • Stand tall holding a dumbbell in each hand with your feet hip-width apart.
      • Take a big step forward with your right leg and lower your body into a lunge until both knees are bent 90 degrees.
      • If possible, lightly touch the floor with your left knee.
      • Push off on your front foot to bring yourself to the starting position.
      • Repeat on the other side.

      Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.

      3. Single-Leg Deadlift

        Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:

        • Stand with your feet hip-width apart.
        • Hold a dumbbell in each hand with palms facing the front of your thighs.
        • Lean forward and shift your weight on the left leg with your right leg extended slightly behind you.
        • Lift your extended right leg until your body is parallel to the floor, arms hanging down.
        • Slowly return to the starting position.
        • Repeat and switch legs after doing all the reps.

        Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.

        4. Jumping Jacks

        Advertising

          Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study[1], they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:

          • Stand straight with your legs together and arms to your sides.
          • Jump into the air and spread your legs slightly beyond shoulder-width apart while your arms stretch over your head.
          • Jump back quickly, bringing yourself to the starting position.
          • Repeat.

          Start with 3 sets of 10 or more repetitions of jumping jacks.

          5. Single-Leg Calf Raise

          See the source image

            The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:

            • Stand upright with your feet hip-width apart and arms on your hips.
            • Bend your left knee and bring it hip-level.
            • Lift your right heel off the ground and balance on the ball of your foot.
            • Pause for a moment and lower your heel.
            • Repeat and then switch sides.

            Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.

            6. Side Lunges

              This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:

              Advertising

              • Stand with your feet hip-width apart and hands clasped in front of your chest.
              • Take a big step out to the right and lower your right knee until it is bent 90 degrees while pushing your butt back.
              • Keep your left leg straight during the process.
              • Push back and return to the starting position.
              • Repeat.

              Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.

              7. Plank Leg Lifts

                Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:

                • Begin in a low plank position with your body straight and weight on your forearms.
                • Tighten your abs and raise your right leg, pausing for a moment.
                • Lower your right leg and do the same with your left leg.
                • Repeat.

                Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.

                8. Glute Bridge

                  The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:

                  • Lie on your back with knees bent and feet flat on the ground. Place your arms at your sides.
                  • Squeeze your abs and glutes.
                  • Raise your hips off the floor until your shoulder, hips, and knees are in a straight line.
                  • Pause for a few seconds and return to the starting position.
                  • Repeat.

                  Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.

                  Advertising

                  9. Step-Ups

                    If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:

                    • Begin standing facing a step.
                    • Place your right foot on the step and left foot on the floor.
                    • Press through your right heel and bring the left foot up until your left knee forms a 90-degree angle.
                    • Hold this position for a moment and then return to the starting position.
                    • Repeat and switch legs.

                    Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.

                    10. Dumbbell Good Morning

                    How to Do Good Mornings With Perfect Form | Muscle & Fitness

                      Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:

                      1. Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level.
                      2. Hinge forward at your hips, and lower your torso until it is parallel to the floor.
                      3. Hold this position for 4-5 seconds and return to your original position.
                      4. Repeat.

                      Aim for 3 sets of 12-15 reps.

                      Final Thoughts

                      There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.

                      In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.

                      More Tips on Strengthening Your Legs

                      Featured photo credit: Sergio Pedemonte via unsplash.com

                      Reference

                      Read Next