You can tell whether you are making any progress with the gym workout by keeping a weight training log. When the weight training log does not show the results you expect, you need to revise your workout routine and identify the possible mistakes that you are making. Over-training or under-training, these are common mistakes. There are many ways to organize the weight training log: the traditional form is to have columns for all every set and workout so that you may know the sets you perform, their date and the resistance. Another system is to organize the weight training log not by the work out dates but by the weight increases.

To give just an example of what a weight training log should look like, let’s analyze a column and see how you should interpret it. For instance, if on your last training you worked on the bench presses doing 205 pounds in eight sets, on your new training session, the bench presses should hit 205 pounds but in nine reps this time. If you’d stick to the same number of reps and weight, there would be no growth in the resistance, strength and muscle mass, and you’d only reach the much dreaded plateau. Such a weight training log is not difficult to get, just search on the Internet or customize a workout sheet as you see fit and then print it.

The body weight before the training should be put down in a separate column. Even if some athletes tend to believe that weight is not relevant for gym training results, you may find it helpful to learn how much lean mass you have put on. Don’t forget to include a cardio section in the weight training log too. You can keep track of workouts in relation to the cardio exercises. It seems that when performed before the weight training, the cardio routine reduces the intensity of the exercises.

Evolution is easier to track if you include such sections n the training log weight. Mood variations may help with training or can ruin it. Find out when you feel in the right spirits to train by including a mood section in the weight training log. Normally, you wouldn’t be able to make a pertinent observation from one week to another, unless you have this weight training log to check. If high energy levels define your mood at 5 pm every Monday, then, that is a great time to train, but this is just an example of how you can use the mood section in your advantage.

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