Tracking the weight you lift in a session may seem easy but if you've never done it before, it can be a really confusing! Don't worry, we've got your back. Here’s your simple cheat sheet for how to track the weight you lift in the app (or spreadsheet!).
❤️🔥 Barbells
- Always include the weight of the bar itself, which is 20kg. So, if you’ve got a barbell with a 10kg plate on each side, you should log this as 40kg (10kg on one side + 10kg on the other side + 20kg for the bar).
- This rule does not apply if you’re using a pre-made barbell. The weight written on it is the weight you should track, easy peasy!
- For a smith machine, the weight of the bar can range anywhere from 4kg to 9kg, depending on the machine. In this case, only track the weight of the plates you add, not the bar itself.
❤️🔥 Dumbbells
- One dumbbell at a time? If you're doing a Bulgarian split squat (holding onto a squat rack with one hand and a dumbbell in the other), just track the weight of that one dumbbell.
- Two dumbbells, one muscle. Let’s say you’re lunging while holding a 7kg dumbbell in each hand. Since one leg is doing the work, track this as 14kg.
- Two dumbbells, two muscles. For exercises like shoulder presses, if you're holding 4kg in each hand, you would log 4kg per side. Even though you're holding 8kg total, it’s about what each side is lifting individually.
❤️🔥 Plate-Loaded Machines
- These are the machines you add plates to, like a hack squat or hip thrust machine. Many of these have a starting weight between 5kg and 50kg, but often this isn't listed. For this reason, only track the added weight! For example, if you did a hack squat with no added plates, record 0kg. If you added a 10kg plate, record 10kg.
- Note: Unlike barbells, you can load machines with uneven plates. For example, you could have a 20kg plate on one side and 10kg on the other, which totals 30kg. But don’t try that with a barbell, balance is essential for safety!
❤️🔥 Pin-Loaded Machines
- For pin-loaded machines (like a seated row) or cable systems, simply log the weight written on the pin or tile you've selected.
Any questions? Let us know!