A Guide to Tracking Progress in Training
Progress in training—whether it’s Olympic weightlifting, sports performance, or general strength development—isn’t always about hitting new PRs or running faster times. Sure, big milestones feel amazing, but if that’s the only way you’re measuring success, you’re missing out on the bigger picture. Improvement is multi-dimensional, and there are countless ways to track progress beyond the sheer weight on the bar.
Here’s how to take a broader view of your progress.
- Technique and Movement Quality Over Numbers
Skill and efficiency are critical in almost every sport. Are your positions in lifts improving? Does your sprint technique look smoother? Are you landing from jumps with better control? These are massive wins. Mastering movement quality today sets the foundation for long-term success.
Pro Tip: Record your sessions with your phone. Watching your movement patterns evolve over time can highlight improvements you might not notice day-to-day.
- Consistency Is King
If you’re showing up regularly, you’re already winning. The athletes who see the biggest strides aren’t the ones chasing glory every session—they’re the ones putting in the work week after week, month after month. Consistency builds momentum, and momentum builds results.
Whether you’re lifting, sprinting, or working on sport-specific drills, being there and doing the work matters more than one-off big performances.
- Strength and Accessory Work Matter
Maybe your squat hasn’t budged in weeks, but your pulls have improved. Or maybe your change-of-direction speed feels sharper, even if your vertical hasn’t changed yet. That’s progress. Strength, power, and endurance are interconnected. Improvements in one area often spill over into others.
Track It: Keep a pen and paper log of your training, not just the highlights. Over time, those small improvements in strength, speed, or endurance will add up.
- Recovery Wins Count Too
Are you feeling less sore between sessions? Can you recover faster from intense practices or heavy lifts? That’s a sign your body is adapting to the demands of training. Improved recovery capacity is a key indicator of progress, even if it’s not as obvious as a faster sprint time or heavier squat.
- Mindset Progress
Training isn’t just about your body—it’s about your mind, too. Have you learned to stay focused during tough sessions? Are you handling setbacks better? Whether it’s shaking off a missed lift, bouncing back from a tough game, or approaching each workout with purpose, mental growth is just as important as physical improvement.
- The Long View
Zoom out. Where were you six months ago? A year ago? Progress often feels slow in the moment, but when you take a step back, you’ll see just how far you’ve come. Whether it’s mastering a new skill, improving movement patterns, or consistently training, long-term success is built on small, steady improvements.
Bottom Line: Celebrate Every Win
Training for olympic weightlifting, performance, or sport is a marathon, not a sprint. PRs and wins are great, but they’re just one piece of the puzzle. When you start tracking all the ways you’re improving—technique, consistency, strength, recovery, and mindset—you’ll see that you’re probably moving forward.
Keep showing up, put in the work, and trust that progress is happening, even when it’s not obvious. That’s how you win the long game.
Best of luck with your training today!