How to track your gym progress
Progress isn't one chart. Strength is up when your estimated 1RM is up; work is up when tonnage — weight × reps summed — is up. LiftChat reads both for every exercise and suggests the next step itself.
14 days of Standard free — no card · iPhone, Telegram and the browser
It's the real app — tap anything
How it works
- 1
Just log
Tick your sets in the workout — the stats build themselves; there's nothing else to keep.
- 2
Follow the hint
The exercise card shows the next target: “+2.5 weight vs last time” or +1 rep, by its progression rule.
- 3
Read the verdict
After the workout and on the exercise's stats — how strength and volume moved, and what it means.
What's inside
Strength: estimated 1RM
From the exercise's best set of the workout, by the Epley formula. Under 2 % is noise, not a trend.
Volume: tonnage
Weight × reps over every done set. Compared like-for-like only: an exercise with the same exercise, a workout with the last one of the same routine.
A verdict on two axes
1RM and tonnage up — great progress; 1RM up, volume down — stronger, but less work for the muscles; both down — time to recover or deload.
Progressive overload
A rule per exercise: linear by weight, double (reps first, then weight), by reps or by time. At the gym's heaviest weight it adds a rep; three failed sessions in a row — it suggests a deload.
A period at a glance
7, 30, 90 days or all time: activity, routine adherence, personal records, muscle load and a per-exercise breakdown.
Streak and weekly goal
The streak counts weeks in a row with a workout, plus your best one. The goal is 2, 3, 4 or 5+ workouts a week, with progress shown right away.
Questions
How do I know I'm progressing?
Read strength and volume together. A rising estimated 1RM means you're stronger; rising tonnage means more work for the muscles. LiftChat compares both with last time and gives a verdict.
What is progressive overload?
Gradually giving your muscles more to do: weight, reps or time. In LiftChat the next step shows on the exercise card, by the rule you picked.
What if I plateau?
If a lift stalls three sessions in a row, LiftChat suggests a deload — 10 % less weight. You can also discuss the plateau with the assistant: it looks at your history and suggests what to change.
How much history is kept?
On the free plan stats cover the last 30 days; paid plans cover all time.
Try it in LiftChat
14 days of Standard free — no card. iPhone, Telegram or the browser — one account.