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5 Reasons to Keep a Training Diary

5 Reasons to Keep a Training Diary

Going to the gym without a training plan is like driving across the country without a map. Sure, you will probably reach your destination (eventually), but you’ll make a lot of wrong turns in the process, putting yourself at the risk of becoming too discouraged to continue. Keeping a training diary will help you train with confidence and know that every single workout is taking you one step closer to your goal. Below are the top five reasons to keep a training diary.

1. You will no longer be confused about what to do.

The gym can be a scary, overwhelming, intimidating place. How many of those pieces of equipment do you actually know how to use? Probably not a lot. The good news: you really don’t need to use a whole lot. If you have a basic knowledge of how to lift barbells/dumbbells and go on the occasional run (inside or outside: your call!), you’ll be fine. Your training plan should include a lower body resistance exercise (such as squats, lunges, or hip extensions), an upper body push exercise (such as an overhead press or bench press), and an upper body pull exercise (like bent-over rows, assisted chin-ups, or cable rows).

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Your best bet is to stick with a consistent workout plan. Perform the same exercises (one from each of the categories above here) for at least four weeks. Take a day to practice any movements that are unfamiliar, work on perfecting the form with a light resistance, and begin working up until you reach a weight that is difficult to lift 12 times. Perform 3 workouts per week with 3 sets of each exercise per workout. Aim to improve in some way every single day (this could be an extra 5 lbs lifted for the same amount of repetitions or the same amount of weight lifted for an extra repetition). If you get to a place where it is hard to add weight or repetitions to an exercise (typically this can happen towards the end of a month of training), make it more challenging by reducing the amount of rest you take in between sets.

If you’re a woman who fears “getting bulky,” please be aware that female bodybuilders don’t look the way they do because of how they train (usually the culprit is steroids). Lifting weights will, however, have the side effect of making you hot and strong.

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2. You will be constantly aware of how strong you are becoming.

Your training diary will provide you with instant gratification. Seeing visual proof of how fit and strong you are becoming will help you stay motivated to keep bringing it hard.

3. You will empower yourself to identify and fix performance downturns.

Have a rough training session? Make a note in the margin indicating any circumstances that could be a culprit. Did you have a rough night of sleep? Did you eat too much for lunch and find yourself in a food coma? Was your mind swimming with stressful, distracting thoughts that made it hard to focus? Being aware of the issues that hurt the quality of your training will help you become aware of the sources of stress you need to deal with. Also, if you are consistently underperforming on a specific exercise, you could work on movement patterns that will help you overcome your plateau. For example, my grip gives out before my body is truly fatigued in some exercises, so I have to work on my grip strength to have optimal training sessions.

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4. You will have an outlet to express your thoughts, feelings, and frustrations.

Every training session isn’t one to remember. Sometimes I wonder if I left my coordination at home or in the car, because I find that my balance and grace are at dangerously low levels. We all have the occasional rough day or week we just want to forget about, and that is okay. Vent as much as you’d like in your training diary, and if you want to be super productive, write down how you’re going to solve your problem. Continuous improvement is the goal, so keep on trucking.

5. Later, you will be amazed at how far you have come.

I have training jogs that are dated as far back as four years ago. I am a personal trainer, but that doesn’t mean I was always a fit guy (quite the opposite). It is amazing to look back at my first workout logs, when I was squatting the bar by itself (because my balance needed work) and I couldn’t do a push-up or chin-up (because my upper body strength was nonexistent). Don’t look at a training diary as a short-term thing. Be consistent with this, and later on, you’ll be amazed at how far you have come.

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To log or not to log? I hope you enjoyed these reasons to keep a training diary. If you have any questions about how to start (or any helpful tips/resources to share), please do so below.

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Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

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Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

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