EVERYONE nowadays is sporting a smart watch, a device that can help monitor fitness progress to help you stay motivated, identify improvements, and make adjustments to reach your goals.

Personal trainer Michael Lawrence says using your watch as part of your fitness routine will keep you accountable, and he said adding a fitness journal will amplify your results.

Here are three effective ways he says to track your progress:

1) Use fitness apps

Best for: Tracking workouts, steps, calories, and overall activity.

Popular apps:

MyFitnessPal – Tracks calories, macros, and meals.

Strava – Ideal for running and cycling progress.

Strong – Great for logging strength training workouts.

Google Fit/Apple Health – Tracks daily steps and activity.

2) Keep a fitness journal

Best for: Personal tracking of workouts, progress, and how you feel after training.

What to record:

Workout details (exercises, sets, reps, weights used)

Cardio stats (distance, time, heart rate)

Body measurements (weight, waist size, muscle gains)

Energy levels & mood (how you feel before/after workouts)

Small wins (eg, lifting heavier, running longer, improved endurance)

Tip: “Ensure that you review your journal weekly to see patterns and progress, and make changes each week,” Lawrence said.

3) Don wearable tech

Best for: Real-time tracking of movement, heart rate, and performance.

Popular wearables:

Smart watches (Apple Watch, Garmin, Fitbit, Samsung Galaxy watch) — Tracks steps, heart rate, calories burned, and workouts.

Tip: “Set small weekly goals based on your data, example, increase daily steps, improve heart rate recovery,” Lawrence said.

Extra tips for effective tracking

• Take progress photos every two to four weeks.

• Track your hydration and sleep for better recovery.

• Adjust your workouts based on what’s working and what’s not.

“If you’re interested in strength training, for example, natural ways to fight fatigue, or weight loss, you should select the app to match your goals,” Lawrence said.

“For example, Google Fit and Apple Health, which are free and built-in for Android and iPhone users, will track your daily movement and both integrate well with other health apps. The Fitbit app and device, meanwhile, tracks steps, heart rate, and calories burned in a combo app and device.“