Selma

Almost never missed, three times a week, four months. That is the part that is working.

Two years, scale within two kilos of where it started, and I am unrecognisably stronger. The scale was the only number I had for the first six months and it nearly made me quit.

What I would tell myself: write down the weight and reps every session from day one. That single record answers the question you are asking, and without it four months genuinely is unmeasurable.

The tape and photos point works because both are less noisy than weight, and there is a specific reason: weight moves several kilos a week for reasons that have nothing to do with training, so a monthly comparison is mostly measuring water and timing.