In August, I had posted on Instagram showing the tracker I had created in Excel to track the weights I use in Kelsey Wells’ PWR. The Sweat app does not have a place to log your weights used for PWR, and I wanted an easy way to track my weights and refer back to previously used weights.
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💥 MY PWR TRACKER💥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How do you track your PWR progress? There’s nowhere in the @sweat app currently to track the weights used for PWR. So, I’ve been tracking my weights in Excel since I started. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ My goal with PWR is to gain strength. In order to make sure I’m lifting the right weights, I need to track my strength gains. Anyone who knows me knows that I am all about data. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This tracker has some key benefits for me and how I workout ⭐️ I can easily see the weights I used last time I did the exercise by scrolling in the page instead of clicking through multiple screens ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌟 I can leave comments about what exercises I subbed out (second picture) or my feelings on the weights used. Being able to see that the weights I used last time felt too light or too heavy has been really helpful for quickly picking up the right weights each session. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💫 I can see which equipment I used to complete the exercise last time, which helps me determine the weights and any progress. For instance, if I was using a smith machine last time and a barbell this time, I would want to lighten to load this time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨ I can switch between exercises if equipment is taken. I have the exercises written down, so I can skip ahead and circle back to an exercise easily this way. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚡️ I prefer the Excel app to Google Sheets ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💥 Okay this next one is super nerdy 🤓😎: I can master every exercise (ex, front squats and sumo squats as squats) to create graphs of weight over time or do data analysis on different exercises and their variations. I haven’t done this yet, but this was a big draw for me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I populate this with exercises every time I start a new program (start of PWR beginner, 1.0, 2.0). I initially started with each work grouped horizontally (3rd picture), but wanted to be able to break out each set better. Getting the templates just right took some time—I also have sections to track cardio and challenges as well as provide a weekly summary. But, now that I have the template, it takes me about 2 hours to input each program (12 weeks). It’s worth it to me. #pwrprogram
A number of people responded, asking is I could send it to them. I didn’t feel comfortable sending it with the exercises filled in, and I demurred. I also knew that I wouldn’t have time to put together a tracker that would be the most helpful to people.
It took me a while, but I sat down and went through from PWR Beginner through PWR 4.0 to enter all of the reps and equipment for every single resistance date. The exercises are blank so you can fill those out as you go.
Interested in using my tracker? Learn more and download the tracker in either Excel or Google Sheets format!