Personal records—PRs—are the currency of the weight room. They're concrete proof that your training is working, motivation to keep pushing, and benchmarks that show exactly where you stand. But with hundreds of exercises available, which ones actually deserve a spot in your PR tracking?
Tracking PRs on every single exercise is impractical and dilutes focus. Track too few, and you miss important indicators of progress. This guide helps you identify the exercises that matter most for your goals—and explains why each one deserves attention.
Why PR Tracking Matters
Before diving into specific exercises, let's establish why tracking PRs is valuable:
1. Objective Progress Measurement
The mirror lies. How you feel fluctuates daily. But if you're lifting more weight for more reps than three months ago, you're objectively stronger. PRs cut through subjective feelings and provide hard data.
2. Motivation and Momentum
Hitting a PR—even a small one—releases dopamine and reinforces that your effort is paying off. This psychological boost keeps you coming back.
3. Programming Feedback
If PRs stall, something needs to change. Tracking helps identify when to adjust volume, intensity, exercise selection, or recovery strategies.
4. Long-Term Perspective
Day-to-day progress is invisible. But comparing your lifts now to six months ago? That's where the magic shows. PRs provide that long-term view.
The Tier System for PR Tracking
Not all exercises are equally important to track. Here's a hierarchy:
Tier 1: Primary Strength Indicators
These exercises should always be tracked. They're the core lifts that indicate overall strength development.
Tier 2: Secondary Strength Exercises
Important compound movements that complement your main lifts. Track these to ensure balanced development.
Tier 3: Hypertrophy Indicators
Key isolation exercises where higher-rep PRs indicate muscle growth potential.
Tier 1: The Essential PRs
Squat
The king of lower body exercises. Squat PRs indicate leg strength, core stability, and overall athleticism.
- Track: 1RM, 5RM, and 10RM
- Why it matters: Total body strength, functional capability
- Test frequency: 1RM every 8-12 weeks; rep PRs ongoing
Bench Press
The universal upper body strength standard. Everyone asks "what do you bench?" for a reason—it's a reliable measure of pressing power.
- Track: 1RM, 5RM, and 10RM
- Why it matters: Chest, shoulder, and tricep strength
- Test frequency: 1RM every 8-12 weeks; rep PRs ongoing
Deadlift
The ultimate test of total-body strength. Moving heavy weight from the floor requires everything working together.
- Track: 1RM, 5RM
- Why it matters: Posterior chain strength, grip, overall power
- Test frequency: 1RM every 8-12 weeks; higher-rep deadlifts less relevant
Overhead Press
True upper body strength that can't be cheated. Pressing weight overhead requires shoulder stability and core strength.
- Track: 1RM, 5RM, 8RM
- Why it matters: Shoulder strength, pressing balance
- Test frequency: 1RM every 8-12 weeks; rep PRs ongoing
Tier 2: Secondary Strength PRs
Pull-Ups/Chin-Ups
The benchmark for relative upper body pulling strength. Tracks your strength-to-bodyweight ratio.
- Track: Max reps at bodyweight, weighted 5RM
- Why it matters: Back and bicep strength, body composition indicator
Barbell Row
Horizontal pulling strength to balance all your pressing.
- Track: 5RM, 8RM (strict form)
- Why it matters: Upper back development, posture, pulling balance
Front Squat
A more quad-dominant squat that also tests core strength and thoracic mobility.
- Track: 3RM, 5RM
- Why it matters: Quad strength, Olympic lift carryover
Romanian Deadlift
Isolates the hamstrings and glutes more than conventional deadlifts.
- Track: 8RM, 10RM
- Why it matters: Hamstring development, injury prevention
Dips
Excellent test of pressing strength relative to body weight.
- Track: Max reps at bodyweight, weighted 5RM
- Why it matters: Chest and tricep strength, pressing balance
Hip Thrust
The best direct glute builder. Important for athletes and anyone focused on posterior development.
- Track: 8RM, 12RM
- Why it matters: Glute strength and development
Incline Bench Press
Targets the upper chest more than flat pressing.
- Track: 5RM, 8RM
- Why it matters: Upper chest development, pressing variety
Tier 3: Hypertrophy Indicators
For isolation exercises, 1RMs are less meaningful (and potentially dangerous). Instead, track higher-rep PRs that indicate muscle growth potential.
Arms
- Barbell Curl: 10RM, 12RM
- Skull Crusher: 10RM, 12RM
- Hammer Curl: 10RM per arm
Shoulders
- Lateral Raise: 12RM, 15RM
- Face Pull: 15RM, 20RM
Back
- Lat Pulldown: 10RM, 12RM
- Cable Row: 10RM, 12RM
Legs
- Leg Press: 10RM, 15RM
- Leg Curl: 12RM, 15RM
- Calf Raise: 15RM, 20RM
Different Types of PRs
Not all PRs are created equal. Understanding the different types helps you set appropriate goals:
1 Rep Max (1RM)
The heaviest weight you can lift for one rep. The gold standard for strength, but requires significant recovery and shouldn't be tested frequently.
Rep Max (xRM)
The heaviest weight you can lift for a specific number of reps. 5RM, 8RM, and 10RM PRs are often more practical to chase regularly.
Volume PR
Total weight moved in a session or week (sets × reps × weight). Useful for tracking overall workload progression.
Rep PR at a Given Weight
Getting more reps with the same weight you used last time. Often the most practical weekly PR to chase.
How Often to Test PRs
True 1RM Testing
- Every 8-12 weeks at most
- After a deload or peaking phase
- When you feel fully recovered and confident
Rep PR Testing
- Can be attempted weekly or biweekly
- Less taxing than true max attempts
- Provides more frequent feedback on progress
Estimated 1RM
Use formulas to estimate your 1RM from rep work. The Epley formula (Weight × (1 + Reps/30)) is commonly used. This lets you track estimated max progress without actual max attempts.
Setting Realistic PR Goals
Avoid frustration by setting appropriate expectations:
For Beginners (0-1 year)
- Aim for PRs every 1-2 weeks on main lifts
- Add 5-10 lbs to upper body lifts
- Add 10-20 lbs to lower body lifts
- This rapid progress is normal—enjoy it
For Intermediates (1-3 years)
- Monthly PRs on main lifts become the norm
- Focus on rep PRs between max attempts
- Add 5 lbs to upper body, 5-10 lbs to lower body
For Advanced Lifters (3+ years)
- PRs may come quarterly or less frequently
- Rep PRs and technical improvements become more valuable
- Any PR is a significant accomplishment
Common PR Tracking Mistakes
1. Tracking Too Many Exercises
You can't meaningfully chase PRs on 30 exercises. Focus on 8-12 core movements and let the rest support them.
2. Only Tracking 1RMs
True max attempts are taxing and can't be done often. Rep PRs give you more opportunities for wins and progress data.
3. Inconsistent Form
A PR with sloppy form isn't a true PR. Maintain consistent technique to make fair comparisons over time.
4. Ignoring Recovery
Chasing PRs when fatigued leads to injury and frustration. Respect recovery and test when you're fresh.
5. Not Recording Everything
If you don't log it, you can't compare it. Every workout should be recorded with weight, reps, and notes on how it felt.
Your PR Tracking Framework
Here's a practical framework for most lifters:
Always Track (Tier 1)
Squat, bench press, deadlift, overhead press
Track Based on Goals (Tier 2)
Choose 3-5 secondary exercises that align with your priorities
Optional Hypertrophy Tracking (Tier 3)
Pick 1-2 isolation exercises per muscle group for higher-rep tracking
Start Tracking Your PRs Today
PRs turn abstract training into concrete progress. By focusing on the right exercises and appropriate rep ranges, you create a roadmap that shows exactly how far you've come—and how far you can go.
Choose your priority exercises, set your goals, and start logging every session. The numbers don't lie, and watching them climb over months and years is one of the most satisfying aspects of training.
Ready to track your PRs and never miss a personal best? Easy Reps makes logging every workout simple and automatically tracks your progress over time. Download it free and start building your PR history today.