How to Track Your Workout at the Gym as an Absolute Beginner

I started working out this spring for the first time at my local Good Life and one of the first things I knew I wanted to do was to know when I could ramp up my sets and reps. I’m a big user of the Apple iPhone Reminders app so I figured I’d put it to good use recording my workout:

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But why track your workout like this? Because working out is a long-term activity. Tracking your stats in a simple, easy way like this will help remind you where you’ve been, where you’ve gotten to, and provide a clear path of improvement so you’ll be on an upward workout trend and not plateaued or even going down (how would you know without tracking)? You’ll feel good about continuous improvement and more confident because you know where you’ve come from and where you’re going.  I think most people would find tracking their workout tedious on paper or they just don’t know what workout app to use, etc. So I figured I show how it can be done with an app that most people have already.

So, what you have above is a Gym tab in the Reminders app and I simply list all my exercises in the order that I do them. I also record any pertinent settings for the machine (like Level 12 and target heart rate 150 for the bicycle). Then I record the sets and reps (“10,10,10,10” – ie. 4 sets of 10 reps each). I record the workout count (“x4”) meaning how many times I’ve done it (usually indicates once per workout). I also record the weight.

See how compact and easy it is to review your current workout when you record it like that? And it’s in the Reminders app that I use for everything else so it’s easy and convenient to use.

For the record: I’m not a licensed gym trainer, physiotherapist or doctor. The ideas in this post are from my personal experience and I hope they can help some beginners as well.

Following I’ve included some personal thoughts, recommendations and anecdotes about my experience at the gym since I’ve started. I hope it helps someone out there get started as well!

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Silver Chair

Silver Chair,
how I hate you!
You’re always there, lurking,
at the end of every good thing!
(Stealing away every pleasure!)

Silver Chair,
how I hate your lies!
You tell me all this wasn’t,
while all the while I know it was! It was!
(You took it away!)

Temptation, come my way!
Lured and trapped,
sheep to the slaughter!

Silver Chair,
how I hate your words!
You speak to me of dos and donts,
but I know of your weels and your wonts!
(Cast it to the ground!)

Silver Chair,
how I hate your angles!
You make meaningless my pleasure
and you show me my measure!
(Burn bright to the ground!)

Temptation, come my way!
Lurid and tainted,
sheep to the slaughter!

Silver Chair,
trouble me no more!
You’re gone within minutes,
why should I care.
(Why do you care?)

Silver Chair,
how I hate what you show!
You show me what’s ugly…
you show me myself.
(Don’t show me myself.)

Temptation, come my way.
Bruised and broken,
sheep to the shear.

Silver Chair,
don’t leave me here!
You’re already gone,
you’ve left me alone.
(Don’t leave me alone.)

Silver Chair,
why did you go?
I want what you do.
Clarity. You do clarity.
(Clearly. You show me clearly.)

Temptation, go away.
Broken and beaten,
crushed underfoot.

Silver Chair,
you bring me clarity.
You put everything in its place.
All weights are set correct.
(Gravity sets all a’right.)

Silver Chair!
Reflector of my heart!
Don’t go!
You’re gone.
(I want to go with you.)

Temptation, get behind me!
Beaten and lost,
crushed under your foot!

Silver Chair,
you were never the thing were you?
You cleared the air, brought sanity to madness,
so I could find myself clearly.
(Clearly. So I could find You clearly.)

God,
have mercy on me,
a sinner!