Compare the same exercise and setup, record actual results, change one planned variable at a time and keep technique or range notes beside the numbers.
Choose a repeatable comparison
Use the same exercise name, equipment and loading convention each time. A cable row on one machine may not be directly comparable with a different machine, even if the stack labels show the same number.
For dumbbells, decide whether the logged weight describes one dumbbell or the pair. For unilateral work, decide whether reps are per side. Write the convention once and keep it consistent.
Record more than the heaviest weight
| Field | Why it matters |
|---|---|
| Actual load | Shows external resistance using your chosen convention |
| Actual repetitions | Separates completed work from the target |
| Sets | Shows how many efforts were recorded |
| Range or setup note | Explains a meaningful execution change |
| Rest interval | Adds context between comparable sets |
You do not need a long diary. A short note such as “same machine, seat 4” can prevent an invalid comparison later.
Keep planned targets separate from results
If the plan says 10 repetitions and you complete 8, record 8. Copying the target into the result hides the information you need for the next session.
Likewise, record an unplanned load change or shortened session. An honest partial record is more useful than a perfect-looking plan marked complete.
Review one variable at a time
Suppose you complete 3 × 8 at 40 kg one week and 3 × 9 at the same load and setup the next week. Repetitions increased while the other recorded variables stayed similar. If load, exercise, range and rest all change together, it becomes harder to explain the difference.
Review several comparable sessions rather than treating one unusually good or difficult day as a complete trend. Sleep, equipment availability and interruptions can affect the result even when the written plan is unchanged.
This does not mean training must change only one variable forever. It means your log should make changes visible so you and an appropriate coach can interpret them.
Use Did You Lift for the next comparable session
Create individual set targets, then enter the reps and kilograms actually completed. Did You Lift keeps the active set and rest countdown together and can show prior values when an exercise returns through optional Premium features.
A log does not determine whether a progression is appropriate. Use a program suited to your experience, stop for concerning pain or symptoms, and get qualified guidance when needed.
Common questions
Does progressive overload always mean adding weight?
No. A program may progress repetitions, sets, load or another controlled variable. Keep the comparison specific and follow suitable guidance.
What should I write in the notes?
Record only context that affects comparison, such as equipment, setup, range or an interruption.
Published by Moocsoft, the independent studio behind Did You Lift. Examples and worksheets are illustrative. App features can vary by platform and version; see the store listing for current availability and in-app purchases.