Let’s face it—tracking your lifts is more than just writing down numbers or checking off a box. It’s about using that data to create a system that keeps you on track and pushes you toward your goals. As a behavior analyst, I geek out over data because it’s a goldmine for driving behavior change—especially in the gym. So, let’s dive into how I (and my clients) use a simple four-step process, infused with behavioral science, to make sure we’re always leveling up in the weight room.
Step #1 – Find the Gaps: Are We Hitting All Our Lifts?
One of the first things I check is whether we’re hitting all the key lifts each week. Missed lifts are like missing pieces of a puzzle—each lift serves a purpose, and skipping them can lead to imbalances in strength and progress. If we know a key lift is often neglected, we’ll adjust the environment or schedule to make sure it doesn’t get skipped. Consistency is key here, and building habits around each lift helps ensure no gaps.
Step #2 – Check Recent Lift History: What Are We Lifting Lately?
By reviewing recent lift data, we can look for trends and patterns. Are we on a plateau? Are we progressively overloading? Do you hit the same lifts on the same days (Monday is “leg day”). Or is your schedule inconsistent and you can’t see a pattern?
Just like with learning new skills, momentum in the gym builds when we track and celebrate small successes—like hitting a higher rep count or increasing weight slightly. These micro-wins keep the motivation train rolling, making it easier to push harder next time.
Step #3 – Compare Monthly Volume: Are We Trending Upward?
Comparing the past month’s volume with the previous three months helps us spot patterns. Is your volume increasing steadily, or are you coasting? If you’re not trending upward, you’re likely maintaining, which is great for sustainability but not for growth.
Step #4 – Track Your Heaviest Lifts: What’s Our Peak?
Finally, we look at the heaviest lifts in the same timeframe. PRs aren’t just bragging rights—they’re milestones that drive us toward mastery. Positive reinforcement is a biggie here. When we hit those heavy lifts, we celebrate! This creates a positive association with the hard work we’ve been putting in, reinforcing the behavior of pushing ourselves during every session. Plus, data on max lifts helps set those juicy, realistic goals for future progress, keeping the momentum alive.
Turning Data into Action
Each of these steps feeds into a bigger picture, allowing for data-driven decisions that help shape daily and weekly behaviors. We’re not just looking at numbers—we’re using them to tweak routines in real time. Maybe we need to ramp up volume, maybe we’ve neglected a key lift, or maybe it’s time to go for that PR. Whatever the case, the data speaks, and we listen. It’s all about shaping small behaviors that compound over time, leading to long-term gains.
In my example, you can see each of the 4 steps laid out in a dashboard. I update and review these dashboards weekly to know where I stand:
So, whether you’re just getting started or you’ve been hitting the gym for years, integrating data with behavioral principles allows you to lift smarter, make better decisions, and most importantly, keep progressing. Ready to smash your goals?
Let’s lift smarter, not harder.
