"I don't know if I'm making progress." It's one of the things I hear most. And it's almost always because people look at a single number, usually the one on the scale, and they look at it every day.
Progress is easier to see from several angles and with some perspective. These are the six ways I use with my clients.
1. More weight or more reps
The clearest one. If a month ago you did 80 kg × 5 and today you do 80 kg × 7, or 85 kg × 5, you've improved. To see it, you need to log what you do: exercise, weight, sets and reps. Without a training log there's no way to compare.
2. The same weight feels easier
Sometimes the number doesn't change, but the effort does. If 100 kg × 3 used to be @9 and now it's @7, you're stronger even though you haven't added weight. Measure it with RIR and RPE.
3. Your estimated 1RM goes up
You don't need to test your max every month. With one hard set and its RPE you can estimate it. Use the calculator every 4–6 weeks on the same exercise and compare.
4. Your technique is more consistent
Film yourself every few weeks from the same angle. If the bar follows the same path on every rep, you squat deeper, or your last rep looks like your first, that's progress too. And it usually shows up before the extra kilos.
5. Your body changes
If your goal is also about how you look:
- Bodyweight: weigh yourself several mornings a week and look at the weekly average, not a single day.
- Measurements: waist, hips, arm and thigh, every 2–4 weeks.
- Photos: every 4 weeks, with the same lighting, at the same time of day and in the same pose.
Your weight can stay the same while your waist goes down and your arms grow. That's why it's worth looking at all three.
6. How you feel
You sleep better, have more energy, take the stairs without thinking, your back bothers you less. It doesn't show up on any chart, but it counts. A lot.
How often to check
- Loads: every week, in your log.
- Estimated 1RM, measurements and photos: every 4–6 weeks.
- Overall review: every 2–3 months.
Checking everything every day only creates anxiety. Your body doesn't change in a straight line.
If nothing improves in 6–8 weeks
Check in this order: are you being consistent? Are you sleeping and eating enough? Does your plan make you increase the effort little by little? If all three answers are yes and you're still stuck, it's time to change the plan. And if you don't know where to start, read the signs you need a coach.