5 Metrics Every Serious Lifter Should Track
TL;DR: Track volume (sets x reps x weight), PRs, rest periods, RPE, and bodyweight. These metrics reveal whether you're progressing or stalling.
The right metrics show whether training is working. Track these five to diagnose plateaus fast.
The metrics
- Load × reps (tonnage): Total work per lift/week to confirm progressive overload.
- Top set performance: Best set per lift shows strength readiness.
- Volume per muscle: Hard sets per muscle per week (8–20 for hypertrophy).
- Rest times: 2–4 min for heavy compounds, 60–120s for accessories.
- Sleep & RPE: Recovery markers that predict performance dips.
Implementation tips
- Log every set; tag muscle group to audit weekly volume.
- Use RPE or reps in reserve (RIR) to avoid chronic failure on compounds.
- Review weekly: if volume climbs but load stalls, deload or add calories/sleep.