Why Tracking Your Training Is a Game Changer

Tracking isn’t just ticking boxes it’s your blueprint for results.
Without it, you’re relying on memory and guesswork.
With it, you’ve got proof of progress and the ability to fine-tune when things stall.

What You Should Track

Strength Training

• Exercise name, weight used, sets & reps

• RPE (Rate of Perceived Exertion - how hard it felt on a 1-10 scale)

• Example: Bench Press - 3×10 @ 70kg - RPE 8

Conditioning / Cardio

• Distance and/or time

• Average pace

• Heart rate or effort

• Example: 5km run - 26:45 – avg HR 152

Lifestyle & Recovery (optional, but powerful)

• Sleep quality

• Daily energy levels

• Bodyweight or progress photos for body composition tracking

Why Tracking Works

• Builds momentum - small wins become visible.

• Reveals patterns - e.g., poor sleep → lower performance.

• Prevents plateaus - you’ll know exactly when to push harder or back off.

• Boosts motivation - nothing beats seeing your numbers improve.

Ways to Track

1. Notebook or Journal

The classic method. No tech required -  just write it down.

2. Spreadsheets (Google Sheets / Excel)

Perfect if you want to customise your tracking and automatically graph your progress.
(We’ve built a free Training Log Template you can grab below.)

3. Apps & Wearables

• Strong → Strength-focused tracking

• Garmin / Polar → Cardio + wearable integration

• Trainerize → All-round tracking, workouts + recovery in one place

Put This Into Action

We’ve included a free Training Log Template inside the MHR Performance Hub Online to make tracking easy.

Use it to:

• Record your workouts

• Log your conditioning sessions

• Track your recovery and energy levels

Over time, you’ll see your progress stack up - week after week, phase after phase.

The Key Principle

It doesn’t matter how you track.
It matters that you track consistently.

Keep it simple. Keep it regular.
Do that, and you’ll have everything you need to see measurable change across your 12 week program.