Tomas

Clothes feeling different is a real signal and it is the one people dismiss because it cannot be written down.

A short checklist for whether a programme is doing its job, since you have no records to look back on.

Over the next eight weeks, ask:

Are the working weights going up at all? Even in small increments, even on some lifts and not others. Movement in any direction upward is the main signal.

Are the reps at a given weight going up? Progress often shows here first, particularly for people who cannot make small jumps because of the plates available.

Does a weight that was hard feel easier? Subjective and genuinely informative, the same load moving with more control is adaptation.

Are you recovering better? Four days of soreness after a session becoming one is progress even if nothing else changed.

Are you still showing up? Four months at three sessions a week and almost never missing is the hardest part of this and you have already done it.

If several of those are yes and the scale is flat, the programme is working and the scale is measuring the wrong thing.

If none of them are yes after another two months of consistent training, then the programme is the problem rather than the measurement - usually not enough progressive load, or too much variety to progress anything. But you cannot make that judgement without the log, which is why the first answer is the one to act on today.