Asklemmy

Something that has been effective for me is to do weight training being conscious of progressive overload. I do 2 upper and 2 lower days per week. I have a spreadsheet setup where i track each of the movements for each day, what weight i am at, what my target rep range is and number of sets, how many reps i achieved for each set this week, and how many last week, and some notes. Like just tips for form or a note to self to increase the weight. Using rep ranges instead of a single value for reps is important i think because as you move up in weight you will naturally be able to do fewer reps at the beginning. So, for example, you might do 3 sets of 6-10 reps of dumbbell bench press. When you can hit 3 sets of 10 reps you increase the weight and maybe you'll do 8, 8, 6 or something the next week.

Doing this you should be able to see your progress over time through increasing reps or increasing weights