How to Compare Two Workouts When the Exercises Change

Start with what stayed the same

Look for exercises, rep ranges and rest times that match between the two sessions. Even in a changed programme, one or two lifts often repeat.

Three ways to compare

1. Same exercise, same reps. The cleanest: 60 kg x 8 last month vs 65 kg x 8 now.
2. Estimated one-rep max (e1RM). Formulas convert weight and reps into an estimate. It lets you compare 60 kg x 10 with 65 kg x 6, but it is an estimate and gets less reliable at high reps.
3. Movement pattern. If the barbell bench became a dumbbell press, compare pushing progress broadly, not number to number.

Total work, carefully

Volume (sets x reps x weight) can compare sessions of similar exercises. It misleads when exercises or effort differ. See our article on training volume.

Add effort

If you log reps in reserve or a difficulty note, include it. The same numbers at an easier effort mean progress.

What not to compare

• Different exercises with different leverage, such as leg press vs squat.
• Sessions with big differences in sleep, illness or rest.
• Dumbbell per-hand numbers with barbell totals.

Be honest in the record

Write "not comparable: exercise changed". It beats a false number.

An example

Last month: barbell bench press 3 x 8 at 60 kg. This month: dumbbell press 3 x 10 at 24 kg per hand. Direct number comparison is not possible. What you can say is that pressing work continued and effort felt similar. If you want a number, compare the same exercise over three or four weeks inside this block.

Key takeaways

• Compare like with like.
• Use estimates carefully.
• Note when comparison is not possible.

FAQ

Should I keep exercises the same to track progress? For a block of weeks, yes. It makes progress easier to see.

Is e1RM accurate? It is an estimate, better at low reps.