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Whatever workout goals you want to achieve, be it weight loss, gaining muscle or a toned body, it is good idea to measure your progress if you want to see results.

05 May 2020

We’re all getting a little bit excited at the prospect of returning to the gym, or even getting back on the road for a jog or a cycle. If you were in the middle of a plan, weight-loss, muscle gain, or whatever you want to achieve, things have probably gone a little askew thanks to all the isolation and quarantine restrictions we are facing.


We’re here to remind you that before you start your plan up again, it might be a good idea to re-measure a baseline, so you can continue to measure your progress accurately. Take note of significant data, so you can carry on deciding the next steps needed to attain your goal, and to stay motivated.


How To Track Your Fitness Progress

Tracking your body measurements and fitness progress is crucial to getting in better shape. Weighing scales that measure your body weight are the most accessible tool used, but the biggest problem is they only reveal your weight, there is no way to differentiate whether your weight gain or loss is from a decrease or increase in fat, water, or muscle. Body measurements must be taken into consideration to achieve your weight loss goals. 


Boditrax is a remarkable tool that measures your weight, fat mass, bone mass, muscle mass, water mass, visceral fat, metabolic rate, and metabolic age. Available at all Fitness First Hong Kong Clubs, Boditrax will give you detailed insight into your physical body. 


By using the Boditrax Fitness First Mobile App, you can set your own goals and track your fitness progress and growth. Seeing the results in the rise and fall in your body’s measurement data can provide fantastic motivation to continue going to the gym and exercising to your routine.


Track the Right Way

To ensure that you are getting all the benefits of fitness training, like increased strength, muscle size, or reduced fat, you must also know when to adjust your workload. The results may indicate that you need to lift more weights, or even change the size of the weights you use.

Here are some of the best ways to track your strength training workouts on the road to successful muscle-building. 


Maintain a Workout Journal

Your body adapts to exercises very quickly. If the same exercises are performed continuously, your body will no longer react to the same stimuli, and the muscles will cease any growth or increase in strength. A workout journal will help you keep track of the different workouts you are performing daily, and aid how you can consistently improve by increasing your weights or reps, or even the type of exercise.

Track the Weight

Keeping a log of how much weight you lift each time makes it is easier to track how much extra weight you can try adding on after each workout cycle. A 6-8 week workout cycle of changing or increasing weights is ideal to track your strength training progress. If your progress stops or slows down, restart from the last lower level and keep adding as you progress.


Use Boditrax

Keep checking your body composition with Boditrax to measure the percentage of muscle versus fat that you are made up of. With the help of Boditrax, you can prioritize what your body requires, what you wish to achieve and set realistic goals to focus on.

Keeping track of your workout sessions is fundamental to understanding which exercises suit your body, and which will help you achieve your fitness goals. Occasionally, our bodies do not show clear results of active weight loss, but measuring your body composition will help you analyse your fat and water loss directly. 

Find out more about Boditrax at one of our clubs, where we can help you track your progress with expert advice so you stay motivated, and go even further.

Use the RPE Chart 

Over these recent weeks, you may have reduced the frequency or intensity of your workouts or stopped entirely. To help you resume exercise safely, the Rate of Perceived Exertion Scale (RPE) provides a guide for you to adjust your intensity level while exercising. Your RPE is likely to feel higher than you have been used to, so we suggest starting at a low to moderate intensity for a few workouts, especially if you choose to wear a mask while exercising. Watch our video explaining how it works.