If you have no way to monitor progress then you really need to reevaluate what you’re trying to accomplish. Most people are either trying to lose fat, build muscle, or get stronger (or a combo of the 3).
Below are 3 Apps that I use DAILY, all of which are free.
I recommend these 3 apps to clients but away from my business and simply working out on my own these are what I personally use and prefer. I’m always trying to get stronger and improve on my lifts 100% of the year but at different times I will try to lean out and other times my intent is to bulk and add muscle.
1. MyFitnessPal (to track scale weight)
While MFP is great for logging your food you can also put your weight in each day and it maintains a nice chart to view 7 day, 30 day, 90 day, or 180 day progress. Since I already use MFP for food logging it was easy to plug my weight in. I step on the scale first thing every morning and then take my weekly average Mon-Fri and use that as my weight. Scale weight will always flucuate up and down so it’s best to use averages.
2. GNotes (to track my average scale weight)
Each Friday I average my weight for the week and put it in Gnotes. Is basically just a note/memo app that syncs with your Gmail account. I use it for business notes and personal notes so I never forget anything.
For those who want to monitor strength..I use this every workout to track the weights I lift. It saves your personal record maxes so if I have a 5RM of 100lbs on a certain lift I’ll reference this app and either try to get a new 6RM with 100lbs or move on to 105lbs for a new 5RM. EVERY DAY i break personal records. Not a day goes by where I workout and don’t lift something heavier than I have in the past. You have the freedom to add exercises or remove them to neaten up the app. Strength accomplishments may not be a motivator for everyone but they are for me and it’s a clear sign that your workouts are working.