A while ago, I wondered whether I was getting stronger, and admitted I didn't really know how to tell. Since feeling sore isn't a reliable guide, I tried to observe what was changing for me.

The first thing I learned is that you can get stronger before you see any obvious changes in muscle size. In the first few weeks, some of the improvement comes from your brain and nerves learning to work together to use your muscles more effectively, while changes in muscle size tend to take longer. So it's best not to judge progress by what you see in the mirror.

One of the easiest ways to measure progress is by what you lift. If you remember the weight you started with, you can compare it with what you're doing as you progress. It may mean that the same weight feels easier, you can manage a couple more repetitions, or you're ready to try a slightly heavier weight. Strength can vary from day to day, depending on things like sleep and recovery, so it's the trend over several weeks that counts, rather than any single session.

I've been going to a weekly weights class for the last few months, and I think I'm starting to feel the benefits. I'm capable of lifting a little heavier than when I started, and I'm beginning to feel less like the weakest person in the class. The niggling aches and pains I had at the beginning are fading too, and I feel stronger and a little more confident.

If you'd like to try something you can repeat at home, hold a plank on your forearms, keeping a straight line from head to heels, for as long as you comfortably can. Write down your time and try again in a few weeks. A plank tests stamina more than strength, but it's an easy way to track change over time, and you may find you can hold it for longer as you keep training. Stop if you feel pain, and skip it if you have wrist, shoulder or back problems or the position isn't comfortable for you.

Everyday life is another measure, and an easy place to begin if you haven't started any strength work yet. Notice something you find physically challenging now, whether it's getting up after sitting on the floor playing with a child, lifting something onto a high shelf, or taking a heavy dish out of the oven. Make a note of it, so you have something to look back on. As you build strength, you may find these things become a little easier.

For me, the takeaway is to choose one or two simple measures and check them every few weeks, rather than judging each session.

Edel ✨

Next time: trying something new.