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Look what you did

Not a plan, not a target, nothing you still have to do. Everything on this page has already happened. Open it on the days it does not feel like it has.

5sessions doneEvery one of them logged.

4weeks inSince 30 June, without a gap.

32kg, heaviest liftOn the machine row.

5of 5 lifts upNot one has stood still.

86kg is what your five lifts add up to today Four weeks ago that number was smaller on every single one of them. This is the one to look at when a session feels like it went badly.

For fun, because the numbers are ridiculous

All of these are worked out from what you actually lift. The small print under each one shows the sum.

🚗Two family carsIn one session you move about 2,466 kg. A small hatchback is roughly 1,200 kg, so that is two of them, lifted, in about an hour.8x3x8 + 16x3x8 + 25x3x10 + 32x3x10 + 5x3x12, using the lowest reps in every range

🧠Heavier than a ten year oldYour machine row is 32 kg. That is more than the average ten year old weighs, pulled towards you, twelve times, three times over.32 kg vs about 32 kg for a ten year old

✈Over the airline limitYour chest press is 25 kg. Airlines cap a checked bag at 23. You press more than they will let you take on holiday.25 kg vs the 23 kg checked baggage limit

🏋A whole adultYour five lifts add up to 86 kg, which is roughly one grown adult, split across five exercises.8 + 16 + 25 + 32 + 5

📦Nineteen crates of beerYour RDL is 16 kg off the floor, twenty four times a session. That is 384 kg in one exercise, and a full crate of beer is about 20 kg.16 kg x 3 sets x 8 reps = 384 kg, divided by a 20 kg crate

The parts that never show up in a number

This is the actual hard bit, and none of it fits in a stat.

🚪You walked into a gym that was not yours yetThat first walk through the door is the single hardest rep in this whole thing, and it is behind you. Nobody ever counts it. It counts.

👤Half of your sessions, you did on your ownNo one watching, no one expecting you. You went anyway. That is the half most people never manage.

🔄You came back after every single oneFour weeks with no gap. Turning up once is a decision. Turning up five times is a habit forming.

💪You added weight when it was easier not toEvery one of your five lifts went up. Each of those was a moment you could have kept it comfortable and you did not.

🍽Your eating was already handled before we metThis is the part most people spend a year fighting. You arrived with it done.

Why this page exists

Strength is slow, and the weeks where nothing feels different are the normal ones, not the bad ones. On those weeks the numbers above are still true and still yours.

You are four weeks into something most people talk about for years and never start. That is worth saying out loud, so it is written down here where you can find it.

Does something on this page not work for you? Tell me what you would change, what is missing, or what you would rather have instead. This is your site and I would rather build it the way you actually use it. Tell me ›

I am proud of you.

Genuinely, and not as a thing coaches say. Four weeks, five sessions, five lifts up, and half of it done on your own. Keep going exactly as you are.

Anna