5 Signs Your Workout Plan Is Working ...beyond the scale.
If you’ve ever wondered how to tell if your workout plan is working, you’re not alone. Many people commit to a training plan but aren’t sure what real progress looks like, especially beyond the scale.
In fact, the scale might not move at all in the beginning. Maybe it does move, but nearly not as much as you anticipated. You might not feel sore. So how do you actually know if your fitness program is effective?
Up next, I break down 5 clear signs your training is working the beyond your weight, how much you sweat, or soreness. Whether you’re a seasoned lifter following a strength training program, just getting back into a routine after time off, or are a complete beginner these indicators will help you measure workout progress the right way.
1. You’re Getting Stronger: A Clear Sign Your Workout Plan Is Working
If you are on a training program, it is likely you are tracking sets, reps, workout history, etc. (and if you’re not, you absolutely should be, but that’s a conversation for a different post).
Signs you are getting stronger include: you can lift heavier weight than when you started, you can do more reps with the same weight, movements that once felt hard now feel easier, and you can maintain better control through a full range of motion. Additionally, if you’ve had to do any exercise with assistance, you might need less added resistance for movements like pull-ups or dips.
2. Your Performance is Improving
Improved performance is equally as important as improved strength when measuring progress. The work performance is broad and all-encompassing, but specific examples that demonstrate your progress include:
You complete workouts faster or with better pacing. Your endurance during circuits or conditioning has increased. You notice you are out of breath less. You can maintain higher levels of effort during your session without burning out. You recover quicker between training sessions.
Not only should you be able to push harder, when you do, your breathing and heart rate will return to baseline faster.
3. You've Built a Routine (& are Consistent)
This one is often overlooked as a measurement of progress. Myself and many other fitness professionals hammer this because it is so critical to your success. You can have the best intentions and the best training plan, but if you don’t stick with it none of that matters.
Things that you should take note of include if you’ve followed the same program for 8–12+ weeks, you rarely miss planned workouts, you resist the urge to jump from plan to plan, and you prioritize tracking your sessions. Consistency should also be measured against how much you rest and recover, not just how frequently you train. Remember, the adaptations that lead to progress happen outside of the gym, during your recovery period!
4. You Feel Better Day to Day
Hopefully one of reasons you workout is to feel better. We all want more energy, a more stable mood, and a clearer mind. You may notice you feel better with a consistent routine if…
You sleep deeper and wake up feeling more rested.
Your energy levels are more stable throughout the day.
Your mood is more even and less reactive day to day.
You experience fewer aches, pains, or nagging injuries.
Your digestion and appetite regulation improve.
5. Body Changes Without the Scale: Proof Your Training Plan Is Paying Off
Better fitting clothes is the classic non-scale victory and for good reason. When your clothes fit better you’ll be more confident. When your confidence improves it seems like everything else around you improves.
Aside from the obvious that your jeans or pants feel looser in the waist, or your shirts fit better across your shoulders or arms, non-scale clothes fit differently markers of progress are:
You notice better muscle tone in the mirror. Areas that used to feel “soft” feel firmer. You feel stronger and more confident in your clothes. You may experience these changes in your body even if the scale doesn’t move much or stays the same.
Strength, performance, consistency, recovery, and body composition tell a clearer story. If you feel like you’ve been doing all of the right things, but you’re not seeing these signs yet… You might not need to train harder, just smarter.
I can help you with that. Check out my available programs designed to help you build strength and see real progress. If you want to learn more about how I can help you, schedule your free discovery call here.
