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Recent Workouts

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"Bench press 225 for 5"

Bench Press 225 lbs × 5 reps ✅

"Squat 3 plates for 3"

Squat 315 lbs × 3 reps ✅

"20 push-ups bodyweight"

Push-ups BW × 20 reps ✅

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✅ Logged: Bench Press 225×5

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Personal Records

All Time

Training Streak

Volume VelocityWeekly training volume trend over 4 weeks. Optimal progression is +6–10% per week.

Recovery TrackerTime since you last trained each muscle group. 48–72h rest is optimal for most muscles.

Strength StandardsYour estimated 1RM ÷ bodyweight, compared to NSCA population strength standards.

Estimated 1RM ProgressYour estimated one-rep max calculated using the Epley formula from your best set.

Training BalancePush vs Pull and Upper vs Lower volume symmetry. Ideal ratio is 1:1 for injury prevention.

Training Frequency

Training PhaseAI-detected periodization pattern from your weekly volume trends.

Injury Risk MonitorAcute:Chronic Workload Ratio. Sweet spot is 0.8–1.3. Above 1.5 = high injury risk.

Population Benchmarks

Weekly Muscle Volume

Recent Workouts

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Today

Personal Records

All Time

Training Streak

Volume VelocityiWeekly training volume trend over 4 weeks. Optimal progression is +6–10% per week.

Recovery TrackeriTime since you last trained each muscle group. 48–72h rest is optimal for most muscles.

Strength StandardsiYour estimated 1RM ÷ bodyweight, compared to NSCA population strength standards.

Estimated 1RM ProgressiYour estimated one-rep max calculated using the Epley formula from your best set.

Training BalanceiPush vs Pull and Upper vs Lower volume symmetry. Ideal ratio is 1:1 for injury prevention.

Training Frequency

Training PhaseiAI-detected periodization pattern from your weekly volume trends.

Injury Risk MonitoriAcute:Chronic Workload Ratio. Sweet spot is 0.8–1.3. Above 1.5 = high injury risk.

Population Benchmarks

Weekly Muscle Volume

Recent Workouts

Your story starts here

Unlock Brain-Dump Mode

Set logged

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✏️ Manual Entry

You Came to Lift,Not to Type.

Just Say It

Your PersonalStrength Scientist

Know ExactlyWhere You Stand

Ready to Begin?

Protect Your Gains

Check your inbox

Volume VelocityWeekly training volume trend over 4 weeks. Optimal progression is +6–10% per week.

Recovery TrackerTime since you last trained each muscle group. 48–72h rest is optimal for most muscles.

Strength StandardsYour estimated 1RM ÷ bodyweight, compared to NSCA population strength standards.

Estimated 1RM ProgressYour estimated one-rep max calculated using the Epley formula from your best set.

Training BalancePush vs Pull and Upper vs Lower volume symmetry. Ideal ratio is 1:1 for injury prevention.

Training PhaseAI-detected periodization pattern from your weekly volume trends.

Injury Risk MonitorAcute:Chronic Workload Ratio. Sweet spot is 0.8–1.3. Above 1.5 = high injury risk.

You Came to Lift,
Not to Type.

Your Personal
Strength Scientist

Know Exactly
Where You Stand