A Coaches Perspective on Progress

It’s the start of a new year, and if you’re like most people, you’re probably thinking about setting goals, trying new routines, and wondering how to measure your progress. Maybe you’ve set your sights on a number on the scale or a goal that feels clear but also overwhelming. If you’ve ever felt frustrated because your hard work doesn’t seem to be paying off fast enough, you’re not alone. Let me tell you — as a personal trainer for over a decade, it’s not just you. And more importantly, it’s not the whole story.

Time after time I have been caught off guard by a client that is making tons of progress, I am witnessing it, and they’re telling me they are frustrated by the progress they aren’t seeing. Mind-blowing. However, over time I have understood better- we are looking at very different pieces of the puzzle. As a coach, I am looking for a pattern of compounding behaviors and markers of sustainable growth. As a client they are looking at a specific measurement, sometimes a subjective one, sometimes an objective one.

Here’s the problem: Success (or failure) is a lagging indicator.

Unfortunately, discouragement isn’t lagging, the sense of failing, falling short, or not being capable enough is one that plagues us all. It tells us that lack of significant progress means we aren’t making any. Yet it never acknowledges that we’ve shown up more, for ourselves and our goals, more recently than we were months or weeks ago. It tells us that we will never achieve what we've seen other people do, that we should be able to do it already, that we’re already too far behind. The truth is that we are going to have to understand the real markers of progress, and not measure based on our mood.

Take technical strength, for example. It’s not just about how much weight you can lift, but how well you can lift it. Maybe a month ago, your squats felt shaky and shallow, but now you’re hitting depth with confidence. Or perhaps you’ve mastered a tricky move like a kettlebell swing or push-up. These improvements are massive wins because they show that you’re building a strong foundation. And that’s what sets you up for those big, exciting milestones down the road.

Then there’s volume progression. If you’re doing more total work in your sessions — whether that’s more reps, heavier weights, or an extra set — that’s progress. You might not see it right away, but those little additions add up over time. It’s like putting pennies in a jar. One day, you’ll look back and realize just how far you’ve come.

And let’s not forget about exercise density. Have you noticed that you’re finishing your workouts faster or taking shorter rest breaks? That’s a sign your fitness is improving. You’re getting more efficient, which means your body is adapting and becoming stronger. It’s one of those sneaky forms of progress that often flies under the radar, but it’s worth celebrating.

Progress isn’t just about what happens in the gym. How do you feel after your workouts? Are you recovering faster, sleeping better, or just feeling more energized in general? These are all signs that your body is adapting in really positive ways. And don’t underestimate the power of consistency. Even on days when you’re not feeling it, showing up is a huge win in itself. Consistency builds habits, and habits are what lead to lasting change.

And what about those moments when things don’t go as planned? Maybe life throws you a curveball, or you hit a plateau. It’s frustrating, right? But here’s the thing: progress is also about resilience. It’s about not giving up when things get tough, being willing to adjust your approach when necessary, and continuing to aim higher, even in the face of challenges. Author of The Obstacle is the Way, Ryan Holiday reminds us, that adversity is an opportunity to grow stronger and develop character. Every time you choose to keep going, you’re proving to yourself that you’re capable of more than you thought.

You might not always see progress in the way you expect. And that can feel discouraging at times. But when you step back and look at the bigger picture, you’ll see that every little step you take matters. Every moment of effort, every adjustment, every bit of perseverance is leading you toward something bigger than a number on a scale. It’s leading you to become the kind of person you can be proud of.

So as you tackle your new routine, be kind to yourself. Progress isn’t always obvious, but it’s there. Keep an eye on all the ways you’re improving — not just the ones that show up on the scale. Because every moment you put in matters, and it’s all building something remarkable, even if you can’t quite see it yet.