Progress

Progress is where the numbers live. None of them are there to make you feel good on a bad week; they are there to tell you the truth about the direction you are heading.

HP

Horsepower, HP, is one number for your strength relative to your size. It scores nine movement patterns (squat, hinge, the pushes and pulls, arms, calves, core) against what someone your size and sex should lift, weights them, and rolls them into one figure. 500 is intermediate everywhere; 1000 is the cap. It rises when your best lifts rise relative to your bodyweight. When you stop training it slides slowly, along a detraining curve, rather than falling off a cliff on day 28. The HP screen shows the history and the breakdown by pattern, so you can see which one is holding the number down.

Lifts and volume

• Exercise progress: a chart per exercise with your estimated one-rep max, your best sets and the trend.
• Volume landmarks: your weekly sets per muscle against the landmarks, named in words from maintenance up to the most you can recover from. Drill into a muscle to see which exercises are contributing, and watch volume over time to see how a block was built.
• Training insights: the patterns across sessions, such as which days and lifts are going well and which are not.

Body

• Trend weight: daily weigh-ins smoothed into a trend, so one salty dinner is not a verdict. Log weight here, or let Health bring it in.
• Body composition: log a scan report and the metrics you track, and see them over time.
• Progress photos: an add-on, off by default, with side by side comparison when it is on.

The rest

• Readiness history: the score over time with its inputs, reachable from Today.
• Goals: what you are working toward.
• Milestones: the firsts and the records, kept.
• Weekly summary: one page per week on what you did in training and in food, with the history behind it.

Everything on this tab can be exported from Settings as CSV or PDF. The numbers are yours.