GYM PHOBE Ditch the scales. Base your health and fitness on how good you feel and how your jeans fit. Keep an eye on progress by recording start point weights for each exercise. exercise enthusiast Make gym-based goals to boost your motivation. Work out the total volume you’ve lifted per session (weights x reps x sets = total volume) and keep working up. Fitness Fanatic Develop your own structured programme that will help improve your fitness and strength. Aim to improve your total volume in small steps each week.