• Delta Performance Coaches

Best 5 Indicators of Progress

By Nikki Jarrett


If you are a regular gym-goer like myself and many others reading this, you might have at one time or do think that progress is measured based on a few things: more weight on the bar, you’re scale is moving closer to an “ideal” weight, or you became the biggest badass in your gym (yay!), but those are not always the best indicators for progress.


Everyone that goes to the gym, go for many different reasons, weight-loss, bulking (bruh), therapy, and many others, all are which are valid reasons. But that doesn’t mean weight-loss and bulking are the sole measures of progress of your program, especially if neither one of those are your goal. Even if they are your goals, we often hit a point in our journey where nothing is changing (so we think) and looking for progress in other ways can keep you pushing forward.

The best indicators of progress have little to do with your weight or the weight on the bar. You should look for progress in other aspects of your life, and hopefully the healthy lifestyle your building. If you’re new to the gym lifestyle then this will be a good read for you and if you’re a veteran to the gym life, these are key indicators of progress that can help you manage your program and help you dial in that missing link to push pass a plateau.


I will cover each of these individually but I won’t keep you waiting.



The 5 best indicators of progress are:


1.Closer to your goal (duh!)

2.Moods and stress level are managed well or are in-check

3. You are getting adequate quality sleep

4. Ability to get back on track with gym/nutrition after a meal or a vacation

5. Ability to perform well in the gym




Closer to Your Goal


Whatever your goal - Are you closer to it? You goal doesn’t have to have a number attached to it, like a weight for the scale to on the bar. Your goal can be simply to feel better and to be able to move better or to decrease pain. If you’re finding that you are in fact mover closer to these goals, then your are making progress! Keep going, don’t give up and be patient!


Moods and Stress Level are Managed Well or in Check


This may not be the most obvious measure of progress but it is an important aspect to your health and well being (maybe even for your partner’s too)! If you’re experiencing mood swings, irritability, disinterested in training, or even low energy, this could be signs you’re doing too much and not keeping a good balance between the gym, nutrition, sleep, and also, your social life. Try refocusing on recovery, and limiting or decrease your time in the gym or intensity of your sessions.


You are Getting Adequate Quality Sleep


Most of us know that sleep is vital to your health. If your sleep quality has decreased there could be a number of reasons, but if you cannot find a solution it could require a discussion with your doctor. But, if you know the solution to your lack of quality sleep (e.i. stay up too late bingeing on Netflix), change up your routine and practice time manage skills to insure you can get to bed at a reasonable time. Sometimes your sleep is disrupted during the night, find the reason for the disruptions and try to eliminate the number of disruptions throughout the night. Increase in quality of sleep is a good indicator of good time management, decrease stress level, will increase your gym performance and can help you reach your goals faster.


Ability to Get Back on Track


This is a tough one! Life will happen and you will find a time where you “fall off the wagon,” and that is OK. Having the ability to redirect your focus back to your goal will help you reach that goal faster. This can be more mental for some, so you may find changing your mindset to fit your goals and setting smaller goals can help you refocus after losing track. If you are finding yourself overwhelmed with your goal, breaking it down to smaller S.M.A.R.T. goals can help you get back on track, ultimately moving you closer to your goal!


Increase Performance in the Gym


This one is obvious, of course you will be closer to your goals if you can increase your performance in the gym. This can’t always be done though. Having the right program, managing your stress, quality nutrition, and enjoying the process will aid in your performance. Maintaining your quality performance in the gym will bring you closer to your goals. By being able to continually work hard and smart, is a great indicator of progress. If you’re finding that you lack energy, or can’t maintain a performance level required to make strides towards your goal there are keys areas you need to take a look at, e.i. nutrition or sleep. If these are in check maybe your program isn’t a good fit. This is a good indicator that can give you feedback on other areas that need improvement, use this information and it will bring you closer to your goals.


Now what?


Keep track of these indicators, they will tell you a lot of information about yourself and your progress. You will be able to uncover the areas that need improvement and areas that are working well for you. Don’t forget that life will get busy, but if you maintain your focus, keep track of your progress with these 5 indicators, and keep moving towards your goal, you will get there! Not all progress can be measured by the weight on the bar or even the number on the scale. Using the most information as you can will help you stay focus and motivated to achieve your goal and many more.


As Coach Dan John will say “Keep going, and never give up.”



#deltaway #nevergiveup #goals #keeptrack #keepgoing #fitness #motivation