At Freyja Fit, we believe progress is personal — and it should never feel like pressure. It’s easy to get caught up in numbers: the weight on the bar, the calories burned, the size of your jeans. But true strength goes way deeper than stats.

This guide is all about helping you track your journey in a way that builds confidence, not obsession. Because your progress isn’t just about how much you lift — it’s about how you feel.

Set Performance-Based Goals 

Let’s ditch the “I want to lose X pounds” mindset and replace it with goals that mean something. Performance goals give you direction and purpose — and they’re way more satisfying to achieve.

Try goals like:

• Deadlift your bodyweight

• Run your first 5K or increase endurance

• Do 10 push-ups (no knees!)

• Nail a handstand or pull-up

• Add 5kg to your squat in 4 weeks

Why it works: These types of goals shift your focus from aesthetics to ability. You start celebrating your power, not your appearance — and that’s where confidence grows. 

Log Your Workouts

Tracking your sets, reps, and weights is super useful — it shows you what’s working and gives you clear evidence of progress. But progress isn’t always linear. And that’s okay.

How to log smartly:

• Track the weight, reps, and how it felt (was it a grind? Did it feel light?)

• Note things like sleep, stress, energy, and cycle stage if that impacts your training

• Don’t expect to lift heavier every week — strength takes time and recovery

Why it works: You create a clear picture of your training journey without pressuring yourself to “do better” every session.

Check in With Your Body, Not Just Your Fitness Tracker

Watches and apps are cool, but they don’t always know you. You don’t need a green recovery score to justify a rest day. And you definitely don’t need to “earn” your food.

Instead, ask yourself:

• Am I actually rested, or just ticking a box?

• Do I feel energised or drained after this session?

• Is my hunger higher today? Do I need more fuel?

• Am I training through fatigue or respecting my limits?

Why it works: You build body awareness, which leads to better performance, fewer injuries, and a healthier relationship with training.

Progress Takes Time

It’s easy to look at social media and assume everyone’s smashing goals in 8-week transformations. But behind every “after” pic is months, if not years, of consistency, learning, and rest.

Realistic progress looks like:

• Lifting 2.5kg more this month

• Hitting 3 workouts instead of 2 this week

• Feeling confident enough to train alone

• Returning to training after a low week

Why it works: When you stop rushing and start appreciating the process, you’ll stay more consistent, avoid burnout, and love your training more.

At Freyja Fit, we’re not here to tell you how to look. We’re here to help you feel strong, capable, and proud — in every phase, every body, every season.

So track your journey if it feels good. Take notes, smash PBs, write down wins. But also? Take rest days. Trust your body. 

You’re already doing better than you think.