WHAT TO TRACK
STRENGTH & PERFORMANCE
1RM (One Rep Max)
Monthly
Test on key lifts: squat, deadlift, bench, overhead press
Training Volume
Weekly
Total sets × reps × weight per session
RPE (Rate of Perceived Exertion)
Every session
Scale 1–10, log alongside sets/reps
Session Duration
Every session
Track start and end time
BODY COMPOSITION
Bodyweight
Daily (morning)
Same time, same conditions. Weekly average matters more than daily.
Body Fat %
Monthly
DEXA scan (gold standard), calipers, or InBody
Circumference Measurements
Monthly
Chest, waist, hips, arms, thighs
Progress Photos
Monthly
Same lighting, same time, same angles
RECOVERY & NERVOUS SYSTEM
Resting Heart Rate (RHR)
Daily (morning)
Lower = better recovery. Track trends over weeks.
Heart Rate Variability (HRV)
Daily (morning)
Higher = better recovery. Use Oura, Whoop, or Apple Watch.
Sleep Quality & Duration
Daily
Track with Oura, Sleep Cycle, or Whoop
VO2 Max
Quarterly
Lab test or estimated via smartwatch
METABOLIC & HORMONAL
Blood Glucose
Periodic
Fasting glucose, post-meal glucose. CGM for detailed data.
Testosterone
Every 3–6 months
Blood test. Total and free testosterone.
Cortisol
Every 3–6 months
Morning blood test or saliva test
Thyroid (TSH, T3, T4)
Annually
Blood panel. Especially if energy or metabolism issues.
RECOMMENDED TOOLS & APPS
TRAINING
Strong App
Log workouts, track PRs, progressive overload.
TRAINING
Hevy
Workout tracker with social features and analytics.
NUTRITION
MyFitnessPal
Macro tracking, food database, calorie logging.
NUTRITION
Cronometer
Micronutrient tracking. More detailed than MyFitnessPal.
RECOVERY
Oura Ring
HRV, sleep stages, readiness score. Best wearable for recovery.
RECOVERY
Whoop
Strain, recovery, sleep. Subscription model.
RECOVERY
Apple Watch
HRV, RHR, sleep, VO2 max estimates.
SLEEP
Sleep Cycle
Sleep stage tracking via microphone. Free option.
REVIEW SCHEDULE
WEEKLY
Session count and volume
Average intensity
Sleep quality average
HRV trend
Bodyweight average
MONTHLY
1RM tests on key lifts
Body composition measurements
Progress photos
Nutrition adherence
Supplement review
QUARTERLY
Blood panel (hormones, metabolic markers)
VO2 max test
Full protocol review
Goal reassessment
Training program adjustment
DATA WITHOUT ACTION IS NOISE. REVIEW, ADJUST, EVOLVE.
LOG A SESSION