Beyond Numbers: Why 'Feel' Is a Superpower
Objective data like reps and sets are crucial for measuring performance, but they don't tell the whole story. How you feel during a workout provides vital context. Were those 10 kilometres easy or a grueling struggle? Did that final set of squats feel powerful
or shaky? This internal feedback is your body's way of communicating its readiness, fatigue, and limits. Listening to these signals can be the difference between pushing toward a new personal best and pushing yourself toward an injury. Tracking your feelings helps you auto-regulate your training, ensuring you work hard on days you feel strong and pull back on days when your body needs a break, regardless of what your training plan says. This approach makes your fitness journey more intuitive and sustainable.
The RPE Scale: A Simple Tool for Subjective Tracking
The most common method for tracking workout intensity is the Rate of Perceived Exertion (RPE) scale. Developed by researcher Gunnar Borg, it's a simple way to assign a number to your effort level. The most widely used version today is a 1-to-10 scale. A rating of 1 is equivalent to resting in a chair, while a 10 represents your absolute maximum effort, where you feel you have nothing left to give. Moderate activity, where you can still hold a conversation, might fall around a 5 or 6. Vigorous activity, where you can only speak a few words at a time, would be a 7 or 8. By assigning an RPE number to a set or an entire workout, you create a consistent way to measure something that is inherently personal.
How to Start Your Tracking Journal
Getting started is simple. You can use a dedicated notebook, a notes app on your phone, or a fitness tracking app. After each workout, or even after each main exercise, jot down a few key points. Start with the basics: the exercise, weight, sets, and reps. Then, add the subjective data. Assign an RPE score to your key sets. Note your energy levels before and during the session. Did you feel motivated or sluggish? Also, record other lifestyle factors that influence performance, such as how many hours you slept the night before, your stress levels, and your overall mood. Over time, this log becomes a rich source of personal data.
Making Sense of the Patterns
A single entry won't tell you much, but over weeks and months, patterns will emerge. Let's say you perform the same routine of 3 sets of 10 squats with 50kg every Monday. In the first week, it might feel like an RPE of 9. After a month of consistent training, you might find that the same workout now feels like an RPE of 7. This is a clear, tangible sign of progress, even though the weight on the bar hasn't changed. Conversely, if your RPE for the same workout starts to climb, or if you consistently feel fatigued, it might be a warning sign. It could indicate that you're not recovering adequately, your sleep is poor, or other life stressors are taking a toll, giving you the chance to adjust before you burn out or get injured.
A More Mindful Approach to Fitness
Ultimately, tracking how an exercise feels fosters a stronger mind-body connection. It moves you away from blindly following a program and toward a more collaborative partnership with your body. This practice encourages you to be present and aware during your workouts, leading to better form and more intentional effort. It provides a sense of accomplishment and boosts motivation by showing you progress in ways that objective numbers sometimes can't. By learning to listen to and interpret your body's feedback, you gain the ability to make smarter training decisions, set more realistic goals, and build a more resilient, long-lasting fitness habit.
