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Training StreakConsistency is the #1 predictor of training success. Research shows 3–5 days/week with regularity beats sporadic high-intensity sessions. Rest days count too — muscles grow during recovery, not during the workout.
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Consistency beats perfection
Volume VelocityProgressive overload is the foundational principle of strength training — gradually increasing total work (sets × reps × weight). Research recommends increasing weekly volume by 5–10% for sustained progress. Too fast risks overtraining; too slow risks plateau.
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Recovery TrackerAfter training, muscles repair through muscle protein synthesis (MPS). MPS peaks 24–48h post-exercise and returns to baseline by ~72h. This is why most programs train each muscle group every 48–72 hours — letting MPS complete its cycle before the next stimulus.
Strength StandardsStrength is measured relative to body weight — a 200 lb bench means different things for a 150 lb vs 250 lb lifter. Bodyweight multipliers (BW×) let you compare fairly. Standards (Novice → Elite) come from population data across thousands of trained lifters.
Estimated 1RM ProgressYour 1RM (one-rep max) is estimated using the Epley formula: weight × (1 + reps ÷ 30). This is one of the most validated prediction methods, accurate within ~5% for sets of 1–10 reps. Higher rep sets become less accurate because fatigue and technique play bigger roles.
Training BalanceA balanced program works opposing muscle groups equally — push vs pull, upper vs lower. Imbalances (e.g., chest more than back) can cause postural issues and increase injury risk. The ideal push:pull ratio is roughly 1:1.
Volume distribution across muscle groups
Training FrequencyResearch suggests each muscle group benefits from 2–3 sessions per week for optimal growth. Your heatmap shows your weekly pattern — consistent coverage beats random clustering. Rest days are part of the program, not gaps in it.
Last 4 weeks activity pattern
Training PhasePeriodization means systematically varying training over weeks: cycling between volume (hypertrophy), intensity (strength), and recovery (deload) phases. This prevents plateaus, reduces injury risk, and produces better long-term gains than constant-load training.
AI-detected periodization pattern
Injury Risk MonitorThe Acute:Chronic Workload Ratio (ACWR) compares recent training load against your longer-term average. When the ratio spikes — because you suddenly train much more than usual — injury risk increases. This principle applies across all sports, from running to weightlifting.
Acute:Chronic workload analysis
Weekly Muscle VolumeResearch suggests 10–20 sets per muscle group per week is optimal for growth. Below 10 may not provide enough stimulus; above 20 shows diminishing returns and increases recovery demands. Tracking sets per muscle ensures no group is under- or over-trained.
Sets per muscle group across 4 weeks
Activity TimelineEvery day colored by what you actually trained — the same classification used across your History and Plan cards. Patterns (a cardio block, a strength streak, a recovery stretch) are often easier to see at a glance than in a list.
Last 30 days, at a glance
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3 sets of 8 reps at 225 lbs
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Training ProgramGuided daily sessions with target sets & reps
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Sessions per weekStreak resets if you miss your weekly goalFollows your Days / Week answer above
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Rest Timer VoiceSpeaks "30 seconds" and "Go — next set" during rest
🧘 Recovery activities (yoga, stretching, foam rolling, active recovery) are tracked separately and contribute to your wellness score.
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