The Training Log
Simple, evidence-based guides to training: how to progress, how much to do, and how hard to push.
- Wearables
The Best Wearables for Lifting: An Honest Guide
Most wearables are built for runners, not lifters. What rings, watches, and bands actually do for strength training, and which ones get in the way.
June 10, 2026 · 9 min read - Wearables
Lifting With an Oura Ring: The Grip Problem
An Oura Ring sits exactly where a barbell does. Why rings and knurling do not mix, what to do with the ring on gym days, and what the data is still good for.
June 10, 2026 · 6 min read - Wearables
Do Fitness Trackers Actually Track Lifting?
Heart rate and calorie numbers from a watch are unreliable during strength training. What wearables get wrong about lifting and what to track instead.
June 10, 2026 · 7 min read - Wearables
HRV for Lifters: How to Use Recovery Data
Heart rate variability can tell you when to push and when to back off. How HRV works, why single readings mislead, and how to act on the trend.
June 10, 2026 · 7 min read - Training
Progressive Overload: How to Actually Keep Getting Stronger
Progressive overload is the engine of all strength and muscle gain. Learn how it works, the seven ways to apply it, and why most lifters stall.
June 10, 2026 · 8 min read - Training
How Many Sets Per Muscle Group Per Week?
The evidence-based answer to weekly training volume: 10 to 20 hard sets per muscle per week. Here is how to find your number inside that range.
June 10, 2026 · 7 min read - Training
Hypertrophy vs Strength Training: What Actually Changes
Muscle size and maximal strength are trained differently. Compare reps, loads, rest, and exercise selection, and learn how to train for both.
June 10, 2026 · 8 min read - Training
How Long Should You Rest Between Sets?
Rest 2 to 3 minutes on compound lifts and 60 to 90 seconds on isolation work. Here is why rest length matters and how to adjust it for your goal.
June 10, 2026 · 6 min read - Training
How Often Should You Train Each Muscle?
Twice a week beats once for most lifters. What the research says about training frequency and how to set it by your schedule and volume.
June 10, 2026 · 6 min read - Recovery
Deload Week: When and How to Take One
A deload is a planned easy week that lets fatigue clear so progress can continue. When to deload, how to set it up, and mistakes to avoid.
June 10, 2026 · 6 min read - Recovery
How Long Do Muscles Take to Recover?
Most muscles need 48 to 72 hours between hard sessions. What changes recovery time, signs you are not recovered, and how to speed it up.
June 10, 2026 · 6 min read - Training
RPE Explained: How to Autoregulate Your Training
RPE rates how hard a set felt on a 1 to 10 scale. Learn how to use RPE and autoregulation to pick the right weight on good days and bad days.
June 10, 2026 · 6 min read - Training
Compound vs Isolation Exercises: What to Use When
Compound lifts train several muscles at once. Isolation lifts target one. How to combine both for size and strength, with examples.
June 10, 2026 · 6 min read - Training
Training to Failure vs Reps in Reserve (RIR)
Should you take sets to failure? What the research says about RIR, when failure is worth its recovery cost, and how to autoregulate effort.
June 10, 2026 · 7 min read