Using Exercise Journals to Improve Weight Training Over Forty
Competitive bodybuilders and other fitness experts know that keeping an exercise journal is an important part of their success. An exercise journal allows you to analyze and track your progress. If you are able to analyze how you achieve both forward progress and set backs, you will know how to adjust your training to make yourself stronger, healthier, and better.
Essentially, when you are journaling make sure you create a detailed record of the muscle group trained, each movement used in that training, and how many reps you performed of each movement. For example, assume one day of your cycle focuses on triceps using arm extensions and dips. Your journal entry would be similar to this: Triceps- Dips (8 reps), Arm extensions (12 reps). Also, note the total time you trained and the time spent on each movement.
The more information you include, the more you will be able to analyze your progress. If you are just beginning with fitness over 40, there is no such thing as too many details. Eventually, you learn how you body responds to strength training and will be able to recognize which information is most helpful to modify your entries accordingly.
If you keep a detailed training record, you will also be able to quickly identify when you have overworked a muscle group and change. Often, if you are overworking in the beginning of a session you will notice that you are not able to do as many reps later in the session. If you notice unusual soreness or that you need longer rest, you will be able to identify which parts of your training caused the injury. When you can prevent repeating the injury you can prevent more critical damage.
Your warm up routine should also be tracked, including cardio, weights, and stretching. If your muscle gain is not what you expected or if you are sore afterwards, this could be from an inadequate warm up. You will want to compare periods of substantial progress to period of little or none and see how your warm up varied. Then, you will be able to adjust your routine accordingly.
Bodybuilders often chronicle their nutrition in their journals as well, including daily amounts of carbs, proteins, and fat. If you are bodybuilding over 40 this will be important because of your changing metabolism. You should also track the amount of calories you consume and when. If you are not building muscle appropriately, you may not be eating enough calories. If you are gaining unwanted weight, you may have to eat fewer calories or do more cardio.
It is also good to track your energy levels and motivation. Create a numbered rating system to describe your mood. Everyday, especially the day after training, record your number. Pay attention to the days you have the most energy and, more importantly, the days when you feel sore or sluggish. If you notice that changes you have made to your training program overly exhaust you or cause pain, you may have to lower the intensity a bit until your body adjusts.
No matter how much you have prepared for bodybuilding over 40, you are probably not going to start with the perfect program. Most competitive bodybuilders know that they get the maximum results when they use exercise journals to track and modify their progress. If you keep a journal, you will have a tool to create a great fitness plan tailored to your body, your life, and your fitness goals.