Stronger Every Day: Progress Update & Work Out Survey Results

In August 2024, I shared that I’d recommitted to strength training and invited readers to take a short workout survey. As with many of my fitness efforts over the years, my strength training progress has come in fits and starts, but this time around I’ve managed to stay more consistent.

My first real exposure to resistance training was during college, and once I started, I was hooked. After graduation, with my first steady paycheck, I joined a gym and began making it part of my routine. Time and again over the years, as I’ve restarted my fitness journey, I’ve been reminded that resistance training is the game-changer for me. Now, more than ever in this stage of my life, it improves not just my physical health but my mental well-being too. From feeling more energized to managing stress better, I see how much stronger and more capable it makes me feel day to day.

What’s kept me going isn’t only the physical changes (though I’ll admit, fitting more comfortably into jeans that used to pinch feels like a huge win). It’s also the mental lift that comes from staying consistent. Stronger muscles, steadier balance, and even better sleep have been some of the rewards. They may not show up on the scale, but they’re the clearest signs that I’m moving in the right direction.

Strength Training Progress Update

Back in May 2024, when I first decided to recommit to strength training, I made note of some (or maybe a lot of) baseline numbers. Besides my weight, which I check daily, I record eight body measurements on the last Friday of each month. Month by month, I’ve been able to see slow but steady progress.

After taking a short break earlier this year, I restarted my gym routine in early June, which makes the May-to-May and May-to-September comparisons in the table below especially satisfying. Seeing how much progress I’ve made since getting back on track has been both encouraging and motivating.

Incrementally, some of the changes have been small, but fractions of an inch here and there add up. When I look back over the months, the trend is clear and the numbers back that up. I’m inches down all over, my upper arms and thighs feel firmer, and the tape measure shows that I’m really reshaping my body.

Here’s what I’ve been tracking, as well as the changes for May 2024 to May 2025, and for May to September 2025:

All told, that’s meaningful progress across every measurement, and I’m thrilled with how far I’ve come. Seeing the year-over-year and recent four-month changes side by side really drives home how consistent effort pays off. My scale also tracks body composition, and those numbers tell an even clearer story: my body fat percentage has dropped from 36.7% to 33.4%. Of the 18.1 pounds I’ve lost, 12.4 came directly from body fat, about 5½ pounds more than if that percentage had stayed the same. No wonder my clothes fit so much better.

You won’t find any before-and-after photos here, because that’s not what this journey is about. The changes I’m celebrating aren’t just in how I look but in how I move, how I feel, and how I show up for myself. I may not be where I want to be, but I’m not where I used to be, and that feels like progress worth sharing. It’s not only about the numbers, though. I can feel the difference every time I move, lift, or even climb a flight of stairs.

Alongside the measurements, it’s the improvements in my strength and stamina that please me the most. I’m lifting heavier on machines like the lat pulldown and chest press, I can do more reps on the assisted pull-up machine without fatiguing as quickly, and balance moves, like standing on one leg or lugging laundry/groceries up and down stairs, feel far more stable than they did when I started. Best of all, even my golf game has improved.

I’ve also worked treadmill walks into my weekly routine. For motivation, I cue up an episode of Hot in Cleveland during each session, a little treat that makes the time fly. I never watched the show during its original run, so every episode is new to me, and I only let myself watch it while I’m walking. It’s become my favorite way to pair movement with something lighthearted and fun, which helps me look forward to my gym days instead of dreading them.

In case you’re wondering, I’m not spending hours a day exercising. My workouts are steady but manageable, about two sessions a week at the gym, each lasting 45 to 50 minutes, focused mainly on large muscle groups. I follow that with a 25-minute treadmill session for cardio. On two other days, I work out at home with dumbbells for about 30 minutes, targeting my arms, shoulders, and core. It’s a routine that fits my schedule and energy level while still delivering results.

Of course, not every week has gone exactly as planned, and there were a couple of stretches in the past sixteen months when I stopped working out. I’ve been back at it again since June and, this time, I’m determined to keep the momentum going. Even when progress feels slow, I remind myself that showing up matters more than perfection. Every workout adds to the foundation I’m building, one that’s making me stronger every day.

Nutrition Notes

Alongside the strength training and treadmill sessions, I’ve also made some big changes along the way in what I’m eating, changes I first talked about in Gut Instinct: Grains Of Truth. TL;DR: since September 2024, I’ve been dairy-free, and as of June 2025, I’ve also gone gluten-free.

What started as an attempt to manage digestive issues has turned into a lasting part of how I feel my best overall. Cutting out dairy helped ease discomfort I didn’t even realize was so constant until it subsided. Going gluten-free was a tougher adjustment, but the additional improvement in my digestion as well as my energy has been worth it. I’m not following a specific diet plan or counting calories, but I’ve kept up the food diary I started in May to track what I eat and spot any reaction patterns. It’s helped me stay mindful without turning eating into a numbers game.

Together with my workouts, these changes have given me a clearer sense of how closely food and movement are connected. My nutrition already felt pretty dialed in with protein at every meal, minimal sugar, and an emphasis on whole foods, but eliminating triggers like dairy and gluten has taken things to another level. And since I know I’m not alone in making lifestyle changes, it was fascinating to see your answers to the survey questions on how you approach fitness and wellness.

Survey Results

Nineteen of you responded (thank you!), and the results gave me a fun snapshot of our little community’s approach to fitness.

Here’s what you shared:

• Structured workouts: Only 7 out of 19 said they follow a structured workout plan. The rest are more go-with-the-flow, which honestly makes me feel better about my own mix of structure and improvisation.
• Preferred workout time: Mornings were the clear winner, with 13 people saying that’s when they like to exercise. I guess that old “get it done before the day gets away” idea really does work for most of us.
• Frequency: All but one person said they exercise on a regular basis. The majority (12 out of 19) are active 4–6 times a week, which is impressive consistency.
• Motivation: Stress relief and mental well-being were the biggest drivers, followed closely by building muscle and strength, as well as maintaining a healthy weight. I found it interesting that mood and stress relief came out on top, very much in line with my own reasons for showing up.
• Workout types: Walking, cardio, and strength/resistance training were the most common activities, though a few people mix in yoga, classes, or other movement. It’s a good reminder that there’s no single “right” way to exercise.

What stood out to me most is how similar your motivations are to mine. The physical changes matter, of course, but for many of us, it’s the mental lift and the steady strength that keep us going. Seeing your answers confirmed that I’m not alone in this and that the benefits I’ve been feeling really are the ones that matter most.

The Outfit

Of course, no update from me would be complete without a little outfit talk. For these photos, I decided to mix a sporty basic with something a bit more playful. Purchased last year, the pants are a track-style pair with a double stripe running down each leg, comfortable enough for everyday wear but polished enough that they don’t look like I just rolled out of the gym. On top, I went with the floral sweater you may recognize from my fall collection post, Style Notes: Pieces I’ve Fallen In Love With. I love how the pattern brings a touch of softness and color to an otherwise sporty look. And of course, a look like this wouldn’t be complete without my platform-sole Converse sneakers.

It’s not a “workout outfit” by any stretch. You’ll still usually find me in a black tee and yoga pants at the gym, but it’s a combination that feels very me: casual, comfortable, and just a little unexpected.

Looking Ahead

It’s natural to wonder what goals I’m working toward, whether it’s a specific weight, a certain size, or something else entirely. The truth is, I’m not chasing a single number or milestone. Beyond feeling stronger, moving easier, and maintaining my health, I don’t have a finish line in mind. My focus now is simply to stay consistent and keep building on what I’ve started. If that happens to come with a smaller number on the scale or tag, I’ll absolutely celebrate those achievements, but that’s not solely how I measure progress anymore. Shifting my attention away from outcomes and toward consistency has changed how I view success overall.

Putting this post together reminded me that fitness isn’t just about numbers, inches, or even survey data; it’s about the way all those little pieces add up to feeling stronger every day. Tracking my progress keeps me accountable, your survey responses made me feel part of a bigger conversation, and yes, even pulling together an outfit reminds me that confidence comes in many forms.

There will always be ups and downs in my fitness journey, but I’m committed to staying consistent and keeping the progress going. One workout, one walk, and one habit at a time. I’m planning to share another progress update in about six months, both to stay accountable and to see where steady effort leads next.

Has exercise been a game-changer for you, too? What’s your favorite way to stay active these days?

Stay well and let’s keep in touch! Subscribe, follow, friend, pin … all options are available. I look forward to hearing from you soon.

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Photo credit: MMPerez

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