The Best Fitness Apps for Android, iOS and Apple Watch in 2025

Why Tracking Workout Progress Matters

You wouldn't drive cross-country without checking your GPS, right? The same logic applies to your fitness journey. Without tracking your workout progress, you're essentially wandering through the gym hoping to stumble upon results.

The science backs this up. A study published in the Journal of Obesity found that people who consistently tracked their workouts were 2.5 times more likely to achieve their fitness goals compared to those who didn't. But here's what most people miss: tracking isn't just about recording numbers—it's about creating a feedback loop that tells you what's working and what needs adjustment.

When you track your workouts, you're building a personal database of what your body responds to. Did adding an extra set of squats lead to better leg development? Did switching from 3 to 4 training days per week improve your recovery? Without data, these questions remain guesswork.

The real power of tracking comes from progressive overload—the principle that you need to gradually increase the demands on your muscles to see continued growth. You can't progressively overload what you don't measure. It's that simple.

Key Metrics to Track for Different Fitness Goals

Not all metrics matter equally for everyone. What you track should align with what you're trying to achieve.

For Strength Training

If you're chasing bigger lifts, focus on:

• Weight lifted: The most obvious metric, but track it per exercise

• Total volume: Sets × Reps × Weight (this often matters more than max weight)

• One-rep max (1RM): Test quarterly, not weekly

• Time under tension: How long your muscles work during each set

• Rest periods: Shorter rest with same weight = improved work capacity

For Muscle Building

Bodybuilders should prioritize:

• Training volume: Total sets per muscle group per week

• Progressive overload markers: Weight, reps, or sets increasing over time

• Body measurements: Chest, arms, legs, waist circumference

• Body composition: Muscle mass vs. fat percentage

• Pump quality: Subjective but valuable for hypertrophy training

For Endurance and Cardio

Runners, cyclists, and cardio enthusiasts need:

• Distance covered: Track weekly and monthly totals

• Pace/speed: Average and peak performance

• Heart rate zones: Time spent in different intensity zones

• Recovery heart rate: How quickly your heart rate drops post-exercise

• Perceived exertion: Rate of 1-10 for each session

For General Fitness

If you're training for overall health:

• Workout frequency: Days per week you exercise

• Session duration: Time spent actively training

• Energy levels: Pre and post-workout ratings

• Sleep quality: Recovery is part of progress

• Consistency streaks: Days or weeks without missing workouts

[INFOGRAPHIC: Visual comparison chart showing which metrics matter most for different fitness goals—strength, hypertrophy, endurance, and general fitness]

Method 1: Workout Journal and Logbook

The old-school notebook method still works incredibly well. There's something about physically writing down your sets that creates a stronger mental connection to your training.

How It Works

Grab a dedicated notebook and record each workout session. At minimum, log:

• Date and time

• Exercises performed

• Sets and reps

• Weight used

• How you felt (optional but valuable)

A typical entry might look like:

Monday, Nov 4, 2024 - Push Day

• Bench Press: 185lbs × 8, 185lbs × 7, 185lbs × 6

• Incline Dumbbell Press: 60lbs × 10, 60lbs × 9, 60lbs × 8

• Cable Flyes: 40lbs × 12, 40lbs × 12, 40lbs × 10

• Notes: Felt strong on bench, might try 190lbs next week

Best For

People who prefer tactile experiences, those who want complete control over their tracking format, and lifters who don't want to depend on technology during workouts.

Pros and Cons

Pros:

• No battery required

• Completely customizable

• No learning curve

• Creates a physical record you can flip through

• Zero distractions from notifications

Cons:

• Easy to forget or lose

• Harder to analyze trends over time

• Can't easily share with trainers or workout partners

• Takes more time to write everything out

Getting Started

Pick up a durable notebook that fits in your gym bag. Create a simple template on the first page that you can reference. Some people use bullet journals with custom layouts, while others prefer simple lined notebooks. The key is consistency—use the same format every time so you can quickly compare sessions.

Method 2: Fitness Tracking Apps and Technology

Welcome to the digital age of fitness tracking. Apps have transformed how we monitor progress, offering features that paper simply can't match.

How It Works

Download a workout tracking app to your phone. Most apps let you:

• Create custom workout routines

• Log sets, reps, and weight with a few taps

• View your exercise history instantly

• Track rest times between sets

• Analyze progress with charts and graphs

• Sync with wearables for heart rate and calorie data

For strength training specifically, apps like Setgraph are designed to make logging fast and intuitive. You can see your previous performance for any exercise before starting your next set, which helps you make informed decisions about weight and rep targets.

Best For

Tech-savvy individuals, people who want detailed analytics, those following structured programs, and anyone who always has their phone at the gym anyway.

Pros and Cons

Pros:

• Instant access to your entire training history

• Automatic calculations (volume, estimated 1RM, etc.)

• Visual progress charts and graphs

• Rest timers built in

• Easy to share data with coaches

• Cloud backup prevents data loss

• Some apps offer AI-generated workout plans

Cons:

• Requires phone battery

• Can be distracting if notifications aren't silenced

• Learning curve for feature-rich apps

• Some premium features require subscriptions

• Dependent on the app continuing to exist

Getting Started

Start simple. Don't try to use every feature on day one. Pick 3-5 exercises you do regularly and just focus on logging those consistently for two weeks. Once that becomes habit, expand to tracking your full workouts. Most apps have quick-log features—learn these shortcuts to make tracking faster than writing in a notebook.

Method 3: Progress Photos and Visual Documentation

Numbers don't tell the whole story. Sometimes you need to see the changes to believe them.

How It Works

Take standardized photos of yourself at regular intervals—typically every 2-4 weeks. The key word is standardized:

• Same lighting (natural light works best)

• Same time of day (morning before eating is ideal)

• Same poses (front, side, back)

• Same location and distance from camera

• Same clothing (or lack thereof)

• Same flexed/relaxed state

Inconsistent photos make comparison impossible. That's why professional bodybuilders use the exact same setup for every check-in photo.

Best For

People focused on body composition changes, those who find scale weight demotivating, visual learners, and anyone doing a body transformation.

Pros and Cons

Pros:

• Captures changes that scales and measurements miss

• Highly motivating when you see visible progress

• Helps identify muscle imbalances or lagging body parts

• Creates a powerful before/after story

• Can reveal changes during periods when weight stays stable

Cons:

• Requires privacy and comfort with photos

• Changes can be subtle week-to-week

• Lighting and angles can be deceiving

• Doesn't provide quantitative data

• Can be discouraging if you're too critical

Getting Started

Set a recurring reminder on your phone for photo day. Create a dedicated folder to keep them organized. Take multiple angles even if you think you won't need them—you'll appreciate having comprehensive documentation later. And here's a pro tip: don't look at your photos weekly. Give it at least a month between comparisons so changes are actually visible.

Method 4: Body Measurements and Composition

The scale lies. Your body composition tells the truth.

How It Works

Use a flexible measuring tape to track circumference measurements of key body parts:

• Neck

• Shoulders (widest point)

• Chest (at nipple line)

• Waist (at belly button)

• Hips (widest point)

• Thighs (mid-thigh)

• Calves (widest point)

• Arms (flexed bicep peak)

Measure at the same time of day, ideally first thing in the morning. For body composition, you have several options:

• DEXA scans: Most accurate but expensive ($75-150 per scan)

• Bioelectrical impedance scales: Convenient but less accurate

• Skinfold calipers: Reliable with practice and consistency

• Circumference formulas: Free but less precise

Best For

People who want objective data beyond weight, those building muscle while losing fat, individuals who get discouraged by scale fluctuations, and serious athletes tracking body composition changes.

Pros and Cons

Pros:

• Reveals muscle gain that scale weight might hide

• Tracks fat loss in specific areas

• Provides concrete numbers to analyze

• Helps identify muscle imbalances

• Relatively quick to perform

Cons:

• Requires consistency in measurement technique

• Small measurement errors can skew data

• Body composition methods vary in accuracy

• Can be time-consuming to measure everything

• Daily fluctuations from water retention

Getting Started

Invest in a quality fabric measuring tape (not the metal kind). Watch a few YouTube videos on proper measurement technique—placement matters. Measure every 2-4 weeks, not daily. Create a simple spreadsheet to track measurements over time. If you're using body composition testing, stick with one method for consistency rather than switching between different technologies.

Method 5: Performance-Based Metrics

Sometimes the best progress indicator is what you can do, not what you look like or what the scale says.

How It Works

Track performance benchmarks specific to your training:

For Strength:

• Max reps at a specific weight

• Total weight moved in a session (volume load)

• Time to complete a fixed workout

• Ability to maintain form at higher weights

For Endurance:

• Mile time or 5K pace

• Distance covered in 30 minutes

• Heart rate at specific paces

• Recovery time between intervals

For Functional Fitness:

• Number of pull-ups or push-ups

• Plank hold duration

• Box jump height

• Flexibility measurements (sit-and-reach test)

For Sports Performance:

• Sprint times

• Vertical jump height

• Agility drill times

• Sport-specific skill tests

Best For

Athletes training for specific performance goals, people who find aesthetic goals demotivating, functional fitness enthusiasts, and anyone who wants objective capability measurements.

Pros and Cons

Pros:

• Directly measures functional improvement

• Highly motivating to beat personal records

• Relevant to real-world activities

• Less affected by day-to-day fluctuations

• Provides clear goals to chase

Cons:

• Requires periodic testing sessions

• Can be fatiguing to test maximal performance

• Some tests need specific equipment

• Progress may plateau in certain metrics

• Doesn't directly measure body composition

Getting Started

Choose 3-5 performance benchmarks relevant to your goals. Test them monthly, not weekly—you need time for actual improvement to occur. Record the conditions of each test (how you felt, sleep quality, nutrition that day) because these factors affect performance. Celebrate PRs (personal records) but don't get discouraged by occasional off days.

How to Analyze Your Tracking Data

Collecting data is pointless if you don't know what to do with it. Here's how to turn numbers into actionable insights.

Look for Trends, Not Daily Fluctuations

Your body doesn't operate on a linear progression. Weight fluctuates 2-5 pounds daily from water retention, food volume, and hormones. Strength varies based on sleep, stress, and recovery. What matters is the trend over weeks and months.

Use the "rolling average" approach: instead of comparing today to yesterday, compare this week's average to last week's average. This smooths out the noise and reveals the actual signal.

Calculate Your Training Volume

For strength training, total volume (sets × reps × weight) often predicts progress better than any single metric. If you did:

• Week 1: Bench Press 3 sets × 8 reps × 185lbs = 4,440 lbs total volume

• Week 4: Bench Press 4 sets × 8 reps × 185lbs = 5,920 lbs total volume

You've increased volume by 33% even though the weight stayed the same. That's progress.

Identify Your Response Patterns

Everyone responds differently to training variables. Your data will reveal:

• Optimal training frequency (do you grow better with 3 or 5 days per week?)

• Best rep ranges (do you respond better to 5 reps or 12 reps?)

• Recovery needs (how many days between training the same muscle group?)

• Volume tolerance (how many sets before you stop making progress?)

This is where apps with analytics features shine. They can automatically calculate these metrics and show you patterns you might miss manually.

Watch for Plateau Indicators

Your data will warn you before you hit a wall:

• Same weights for 3+ consecutive weeks

• Decreasing reps at the same weight

• Increased perceived effort for same performance

• Declining motivation or energy

• Increased soreness or recovery time

When you spot these patterns, it's time to adjust your program before you fully plateau.

Compare Across Training Cycles

Don't just look at week-to-week changes. Compare entire training blocks:

• How did your strength progress in this 8-week cycle vs. the last one?

• Did changing from 4 to 5 sets improve your results?

• Which exercises gave you the best return on investment?

This macro-level analysis helps you refine your approach over time.

[INFOGRAPHIC: Flowchart showing how to analyze workout data—from collecting metrics to identifying trends to making program adjustments]

Creating Your Personal Tracking System

The best tracking system is the one you'll actually use. Here's how to build yours.

Start Minimal, Then Expand

Don't try to track everything on day one. Begin with:

1. Week 1-2: Just track exercises, sets, reps, and weight

2. Week 3-4: Add how you felt (energy level, pump quality)

3. Week 5-6: Include rest times and total workout duration

4. Week 7+: Layer in additional metrics as needed

This gradual approach prevents overwhelm and builds the habit before adding complexity.

Choose Your Primary Method

Pick one main tracking method based on your preferences:

• Digital-first: Use an app as your primary tracker, supplement with monthly photos and measurements

• Analog-first: Keep a workout journal, take photos monthly, use apps only for specific features (like rest timers)

• Hybrid: Log workouts in an app but keep a separate journal for notes, feelings, and insights

There's no wrong choice. The right system is the one that fits your lifestyle.

Establish Your Review Rhythm

• Daily: Quick review of today's performance vs. last session

• Weekly: Check if you're hitting your target training frequency and volume

• Monthly: Analyze trends, take progress photos, record measurements

• Quarterly: Assess if your program is working, test performance benchmarks, adjust goals

Consistency in review is as important as consistency in tracking.

Make It Convenient

Remove friction from the tracking process:

• Keep your journal and pen in your gym bag

• Set up your tracking app before you start your workout

• Create templates for your regular workouts

• Use voice notes if writing/typing is inconvenient

• Take photos immediately after workouts while you're still thinking about it

The easier you make it, the more likely you'll stick with it.

Build in Accountability

Share your tracking with someone:

• A workout partner who also tracks

• A coach or trainer who reviews your logs

• An online community where you post updates

• A friend who checks in on your progress

Accountability transforms tracking from a solo activity into a shared commitment.

Common Tracking Mistakes to Avoid

Even experienced lifters fall into these traps. Here's what to watch out for.

Tracking Too Much Too Soon

The "track everything" approach burns people out fast. You don't need to log your heart rate variability, sleep score, macros, steps, water intake, and 15 different workout metrics. Start simple. Add complexity only when simple stops working.

Inconsistent Measurement Conditions

Weighing yourself at different times of day, taking photos in different lighting, or measuring body parts in slightly different spots creates false data. Standardize everything. Same time, same conditions, same technique.

Comparing Yourself to Others

Your tracking data is about your progress, not how you stack up against someone else. Someone else's bench press numbers or weight loss rate is irrelevant to your journey. Compare yourself to your past self, period.

Ignoring Qualitative Data

Numbers matter, but so does how you feel. If your lifts are going up but you're exhausted, irritable, and dreading workouts, something's wrong. Track subjective metrics like energy, motivation, and enjoyment alongside the hard data.

Obsessing Over Daily Fluctuations

Your weight will fluctuate. Your strength will vary. You'll have off days. This is normal human biology, not a crisis. Focus on weekly and monthly trends, not daily data points.

Not Tracking Rest and Recovery

Progress happens during recovery, not during workouts. Track your rest days, sleep quality, and recovery practices. If you're training hard but not recovering well, your tracking data will show stagnation despite your effort.

Forgetting to Celebrate Wins

Tracking reveals progress, but only if you actually look for it. When you hit a PR, increase your volume, or notice positive changes in photos, acknowledge it. These wins fuel motivation for the next training block.

Abandoning Tracking During Setbacks

People often stop tracking when they miss workouts, get injured, or fall off their routine. This is exactly when tracking becomes most valuable. Document the setback, track your return to training, and learn from the data about how your body responds to breaks and comebacks.

What to Do When Progress Plateaus

Your tracking data will eventually show a plateau. Here's how to use that information to break through.

First, Verify It's Actually a Plateau

True plateaus last 3-4 weeks minimum. If you've only been stuck for a week or two, you might just need patience. Check your data:

• Has your total volume actually stalled?

• Are you comparing the same exercises?

• Have you accounted for external factors (stress, sleep, nutrition)?

Sometimes what looks like a plateau is just normal variation.

Analyze What Changed (or Didn't)

Look back at your tracking data from when you were making progress:

• What was your training frequency?

• How much volume were you doing?

• What was your recovery like?

• How was your nutrition and sleep?

Often, plateaus happen because something that was working stopped happening.

Adjust One Variable at a Time

Your tracking data will suggest which variable to change:

If volume has been constant for weeks: Add 1-2 sets per exercise

If you're training the same exercises forever: Swap in variations (e.g., replace barbell bench with dumbbell bench)

If you're always using the same rep range: Cycle between strength (3-5 reps), hypertrophy (8-12 reps), and endurance (15-20 reps) phases

If recovery seems poor: Add a deload week or extra rest day

If intensity has been moderate: Push closer to failure on some sets

Change one thing, track it for 3-4 weeks, then assess. Multiple simultaneous changes make it impossible to know what worked.

Consider a Deload or Rest Week

Sometimes the solution to a plateau is less training, not more. If your tracking shows:

• Consistent training for 8+ weeks without a break

• Declining performance despite maintained effort

• Increased soreness or fatigue

• Decreased motivation

Take a deload week: reduce volume by 40-50% while maintaining intensity. Your tracking data after the deload will often show a rebound in performance.

Reassess Your Goals

Maybe you've achieved what's realistic for your current approach. Your tracking data might show:

• Steady progress for months that recently slowed

• You're approaching genetic potential for your training age

• Diminishing returns on current program

This isn't failure—it's success. You've adapted to your current stimulus. Time to set new goals or try a different training approach.

Use Your Data to Experiment

Plateaus are opportunities to test new approaches:

• Try a different training split

• Experiment with training frequency

• Test new exercises or equipment

• Adjust your nutrition approach

Track everything during the experiment. Your data will tell you if the change worked.

Taking Your Tracking to the Next Level

Once you've mastered the basics, these advanced strategies can provide even deeper insights.

Track Training Density

How much work are you doing in how much time? If you complete the same workout in 45 minutes instead of 60, you've improved your work capacity. This metric matters for both performance and time efficiency.

Monitor Rate of Perceived Exertion (RPE)

Rate each set on a scale of 1-10 based on how hard it felt. If you're lifting the same weight but it feels easier (lower RPE), you're getting stronger even if the numbers haven't changed yet. This is a leading indicator of progress.

Calculate Relative Strength

Track your strength relative to your body weight. If you weigh 180 lbs and bench 225 lbs, your relative strength is 1.25x bodyweight. This metric is especially useful if your weight is changing—you can gain muscle and lose fat while maintaining the same absolute strength, but your relative strength improves.

Track Nutrition and Recovery Variables

For serious athletes, tracking workout performance alongside:

• Daily protein intake

• Sleep hours and quality

• Stress levels

• Hydration

This reveals correlations between lifestyle factors and performance. You might discover you lift 10% better on 8+ hours of sleep or that your endurance suffers when protein drops below 150g.

Use Velocity-Based Training

If you have access to a velocity tracker, monitor bar speed. Decreasing velocity at the same weight indicates fatigue. This helps you auto-regulate training—push hard when velocity is high, back off when it drops.

Implement Periodic Testing Weeks

Every 8-12 weeks, dedicate a week to testing:

• Max strength (1-3 rep maxes)

• Endurance benchmarks

• Body composition

• Performance tests

This creates clear checkpoints in your data and helps you assess if your program is working.

Ready to transform your training with proper tracking? Setgraph makes it simple to log every workout, track your progress over time, and see exactly what's working. With features designed specifically for strength training—including exercise history, volume calculations, and rest timers—you'll have everything you need to make consistent progress. Start tracking smarter today.

The Bottom Line on Tracking Workout Progress

Tracking your workouts isn't about obsessing over numbers or turning fitness into a spreadsheet. It's about creating a feedback system that helps you make better decisions, stay motivated, and actually achieve your goals.

The method doesn't matter as much as the consistency. Whether you prefer a simple notebook, a sophisticated app, or a combination of approaches, the key is finding a system you'll use every single workout.

Start simple. Track the basics. Review your data regularly. Adjust based on what you learn. Celebrate your progress. That's the formula.

Your future self will thank you for the data you're collecting today. Every workout you track is another data point showing you what works for your unique body, schedule, and goals. That's information you can't get anywhere else.

Now stop reading and go track your next workout. The best time to start was your first workout. The second best time is right now.

Article created using Lovarank