Why Tracking Your Weights in Small Group PT Sessions Matters (And How To Actually Do It)

At The Performance Lab, Small Group PT is all about structure, consistency, and progress. 

But one of the simplest ways to speed up that progress? Track your weights. Too many people work hard in the gym without knowing if they’re actually getting stronger. 

They repeat the same weights, forget what they lifted last week, and wonder why things feel stuck. Here’s why it matters — and how to do it without overcomplicating things. 

Why Tracking Makes a Difference 

1. It Drives Progress 

Your body only adapts when it’s pushed slightly beyond what it’s used to — this is called progressive overload. That usually means gradually lifting heavier, adding reps, or improving control over time. But progress isn’t always linear. You might do the same weight for 2–3 weeks in a row — and that’s completely fine. Some weeks are about reinforcing good technique, building confidence, or adapting to increased reps or tempo. As long as you’re tracking, you’ll know when it’s time to push forward — and when it’s smart to hold steady. 

2. It Keeps You Motivated

Fat loss or body composition goals can take time — but strength progress can be seen weekly. Writing down that you squatted 40kg last month and hit 55kg today? That’s momentum, and it feels good. 

3. It Makes Coaching More Effective

When you know your numbers, your coach can make smarter calls — whether it’s pushing you up, adjusting reps, or refining technique. Without data, it’s trial and error. 

 4. It Helps Prevent Injury

If you forget what weight you lifted last week and accidentally jump too much, or stay too light for too long, you increase your risk of injury — or stagnation. Tracking helps you build safely, step by step. 

How To Track Without Overthinking It

You don’t need a spreadsheet, app, or anything fancy. 

Two options work best:

 📝 Use a Small Notebook 

 This is the most reliable method — and you’ll never “accidentally delete” it. 

Bring it to every session 

Log the date, exercise, sets/reps, and weight 

 Write quick notes like “felt tough” or “easy – increase next time” 

Example: 

Wed 3 July – Deadlift – 3 x 5 @ 65kg – felt solid 

📱 Use Your Phone Notes

If you prefer digital, open your Notes app or create a folder in Google Docs. 

Create a note for each training day 

Keep it short and simple 

Just track your main lifts — not everything 

What to Track 

Focus on these: Key strength movements (e.g. squats, deadlifts, presses, rows) 

 Progressions (more reps, more weight, more control) 

General notes on how it felt 

Don’t worry about: Tracking warm-up sets 

 Over-analysing everything — just aim to be 1% better each week 

Make It Part of Your Routine 

Keep your notebook in your gym bag or pocket Log each lift right after your set, while it’s fresh 

 Set a weekly goal: “Track 3 lifts every session this week” 

Ask your coach: “What lifts should I focus on tracking first?” 

Final Thought 

You don’t need to train harder — you need to train smarter. 

Tracking your lifts is a five-second habit that compounds over time into massive results.

And the best part? You’re already doing the hard part by showing up. Let’s make that work count.