How do you know if you are on track with achieving your fitness goals?
Tracking metrics such as weight, body measurements and Personal Best achievements is a great way of measuring progress of achieving goals. In fact, without this essential component of a S.M.A.R.T goal, it is impossible to Measure progress or success in achieving your goal.
Tracking metrics has also been a great way for me to stay motivated. I made bold promises in my Dad Bod post, claiming to be on the verge of a total health transformation. It didn’t take long for me to forget those promises and my beer induced stomach protrusion continues to sustain it’s own gravity.
I decided I needed something more than relying on motivation alone to help shrink the gut and generally be fitter, healthier and happier. I wanted a visual representation of my progress. I’m a bonafide spreadsheet nerd, so naturally this called for one.
Download your Template
The spreadsheet I created allows me to see my improvement even though physical changes to my body aren’t yet visible. This works so well for me that I wanted to share the template with readers who are looking for a tool to keep motivated and track goal progress the template can be downloaded via the link below:
This template allows you to track physical measurements, running distance/pace and resistance training including PB’s. A sample of the spreadsheet can be found below:
Tips for Tracking Physical Metrics
Below are some easy to follow instructions for tracking metrics which are also contained within the spreadsheet for reference:
- Remember, the number on the scales doesn’t tell the whole story. It is important to record a number of physical metrics to track your overall progress. Our bodies are complicated and weight alone isn’t an accurate measure of overall health/fitness.
- In addition to tracking metric measurements, take a front and side photo of yourself. This is a great visual measure of the changes your body goes through as you achieve your fitness goals. Insert this in your spread sheet for some extra motivation.
- Try to take physical measurements in the same position each time to ensure accuracy. You can even use features on your body to help, for example I use a mole on my right bicep as a marker for measurements.
- The spreadsheet is intended to be used as a tool for measuring progress of achieving your own fitness goals. Feel free to change it any way you see fit to suit yourself.
- Add a fortnightly reminder on your phone to take measurements and weight yourself. Weight especially fluctuates so much that if you weigh your self too frequently, it may be disheartening and is likely to be de-motivating.
Yes, nice to mole you–meet you! Nice to meet your mole! Don’t say mole.Austin Powers, Goldmember
As always, if you have any pointers of your own to share or improvements to offer up for the spreadsheet template please feel free to share in the comments. Remember, Quintessential Dad is a community for sharing experiences and knowledge so we can become better blokes!