Posted by u/tired_and_toned·12 days ago

How do you track your lifting progress with ADHD? Looking for tips!

TL;DR: Struggling with tracking lifting progress due to ADHD. Looking for ADHD-friendly methods that are simple and engaging.

I'm a 45-year-old working mom, and I've been lifting for about two years now. It's been my go-to stress relief and honestly a huge part of my self-care routine. But I've been struggling lately with keeping track of my progress. With ADHD, I often find it hard to stick to any tracking method for too long, and it's really starting to frustrate me. I need something that won't feel like a chore!

Currently, I have a basic notebook where I jot down my lifts, but I often forget to update it or lose track of my numbers. I tried some apps, but most just overwhelm me. I need something simple, straightforward, and maybe even a little fun? I love hitting personal records, but the inconsistency in tracking is making it hard to see how far I've come.

I recently hit a PR on my deadlift, pulling 185 pounds for a single! That's a big deal for me, considering I started at 135 pounds just a year ago. I think some visual tracking might help. I'm thinking about using a whiteboard in my workout space to keep it front and center. It would also help me see my lifts at a glance without scrolling through an app or flipping through pages.

Has anyone found effective, ADHD-friendly ways to track their lifting progress? I'd love to hear how you make it work! What methods help you stay consistent and engaged? I really want to celebrate these wins, and I don't want to let my tracking struggles hold me back any longer.

7 comments

Comments

u/tired_and_toned·12 days ago

I completely understand your struggle with tracking, especially when it feels like an added task on top of everything else you're already juggling. Using a whiteboard is a fantastic idea. It keeps your PRs visible, and it feels more like a motivational tool than a chore. I started using a large calendar in my workout space, and I found that writing down my lifts right after my workouts helped me stay consistent. I also use colorful markers to make it a bit more fun! It might be worth trying to have a little system where you mark your best lifts in one color and just keep the log for basic lifts in another. That way, it's visually appealing and doesn't feel overwhelming.

u/powerlifting_panda·11 days ago

Visual tracking can be really powerful! I've been using a spreadsheet to track my lifts, and I color-code my PRs as well. I find that using graphs helps me see my progress over time, and it's motivating to see how far I've come. If you're not into apps, maybe consider trying a Google Sheet that you can access from your phone or computer. You can customize it however you want. Just make sure to keep it simple and only log the key lifts that matter most to you.

u/squat_mama_2024·5 days ago

I get that. My workout routine is hectic with my kids too, so I keep it straightforward. I have a small notepad at home where I jot down my lifts right after I finish. I even encourage my kids to get involved by having them write it down or help with counting. It's a great bonding moment, and it keeps me accountable. Plus, they get to celebrate my PRs with me!

u/bodypositive_bro·11 days ago

100% facts! Keeping it simple is key. I tried a bunch of apps too, and most of them just gave me anxiety. A good old-fashioned notebook works for me, but I've seen people use sticky notes on their mirrors or even set reminders on their phones! Anything that keeps those numbers front and center works!

u/fit_with_kids·11 days ago

Honestly, tracking progress can feel like a chore, especially with a busy life. I totally get that! But my kids love seeing me hit PRs, so I keep a fun sticker chart on the wall! Every time I hit a new record, I get to slap a sticker on there, and the kids cheer. It makes it more of a family event rather than just lifting for myself

u/grandma_gains·11 days ago

Visual tracking can definitely be motivating, but don't forget about how important it is to listen to your body! Some days, I prioritize how I feel over numbers, especially since I'm lifting for fun now. Also, when I was teaching, I used to track my students' progress visually on a chart too! It's all about finding what inspires you and makes you feel good. Remember that lifting should be fun, not just about the numbers.

u/cardio_catastrophe·10 days ago

Lmao, bro. Who needs tracking when you can just lift heavy and hope for the best? But for real, keeping it visual sounds chill. im more into running, but I think if I lifted, I'd just go by vibes. Maybe a mood board for lifting? Just a thought.