How to view your workout stats

If you’re signed up as a member to my online training program, you’re likely familiar with your ability to log how many reps, and at what resistance levels, you are performing each exercise. Over time, this will accumulate into some pretty cool data that you can view anytime.

There are two different ways to view your data.

1. The app will give you some quick glances of what you logged per exercise in the past, which is great to utilize during a workout when deciding what to set your current resistance at. You can access this by simply tapping on an exercise to view the description or demo video. Below the video and description, you’ll see a detailed list of all the reps and resistances you’ve logged with that exercise, starting with the most recent.

2. For a more detailed analysis of your data via charts, graphs and interesting metrics, you’ll want to follow the steps listed below on a desktop or tablet. (The link works on a phone, but will appear very small and hard to navigate).

Step 1 - Go to Member Area

Navigate to the Member Area of this site using the navigation menu above.

Step 3 - On left menu, click “Progress”

This will reveal a sub-menu on the left hand side with a whole list of categories you can choose from. Anywhere you have logged some data in the app (either manually or from data transmitted from your fitness tracker) will show that data on some kind of chart or graph here.

Step 4 - Select category from sub-menu on left side of screen

We’re gonna focus on the Exercise category in this example, but much of the same pertains to many of the other categories as well. However, some categories create flow charts instead of graphs.

By clicking on the “Exercise” drop down menu, you’ll see a complete list of all the exercises you have ever logged in the app. You can select from the list, or if your list is quite enormous, you can click on the magnifying glass at the top of the list to more easily find an exercise.

Once you click on an exercise, you’ll see a graph showing your progress over time with that exercise.

TAKE NOTE: Each time you select to view a new exercise, the graph will always default to displaying your Estimated 1-Rep Max (or Max Reps, if the exercise does not log resistance). You can change the metric displayed in Step 6 below.

Step 5 - Select timeline

Adjust what period of time you want the graph to display by selecting a time period in the upper right hand corner of the graph.

You can also scroll forward or backward in time using the “Left”, “Right”, or “Today” buttons.

Step 6 - Select the metric to view

Select the metric you’d like to view for that particular exercise by selecting the dropdown in the upper left corner of the graph from Estimated 1-Rep Max, to a number of other options including…

• Estimated 1-Rep Max (Learn more about this below.)

• Max Weight

• Max Reps

• Volume (My favorite stat to check. See below.)

• 1-Rep Max

• 3-Rep Max

• 5-Rep Max

• 10-Rep Max

The last four “#-Rep Max” metrics only display data when you’ve logged exactly that many reps in an exercise. For example, if the least amount of reps you’ve logged for an exercise is 5 reps, then the 1-Rep Max and 3-Rep Max graphs will be empty and the 5-Rep Max will only show data points on the dates you logged exactly that many reps.

Again TAKE NOTE: Each time you select to view a new exercise, the graph will always default to displaying your Estimated 1-Rep Max (or Max Reps, if the exercise does not log resistance). Just click the dropdown again to select a different metric to view.

What is Estimated 1-Rep Max?

Your 1-Rep Max is a data point that can be used to determine how your resistance levels should be set based on the goal you are seeking. Conventionally, it is typically found by increasing the resistance to an exercise (after a proper warmup) until the athlete can only perform one complete rep in a set. At which point, the 1-Rep Max is noted.

*Obviously, due to the extreme nature of this assessment, it should never be done alone, and ideally with a trained professional who can administer the assessment safely and systematically so as to prevent too much fatigue before hitting the 1-Rep Max.

Once the 1-Rep Max is noted, a trainer can then take that number and set the resistance of that exercise based on percentages of that 1-Rep Max to achieve different goals.

The Estimated 1-Rep Max takes the data you have logged in the app and estimates for you how much resistance it would take for you to fatigue with just 1 rep.

Because it can only calculate this based on the data you log, and doesn’t know your actual fatigue level, it can only assume that if you logged 10 reps with an exercise, that was your 10-rep max with that resistance level. There are plenty of reasons why you may hold yourself back from performing more reps, but if your rep count is not currently pushing you to your limits, then this calculation will be inaccurate, which is okay! For this reason, this metric is not my favorite but a great tool to use in certain scenarios.

if you perform a light exercise but only do 1 rep because you were either short on time or got distracted with a phone call, etc, the app will assume that is your 1-Rep Max. The same goes for if you perform 6 reps of an exercise, and probably could have done more but you had to move on for some reason, the app will think 6 reps was your max with that resistance level on that exercise. So it is good to take this number with a grain of salt.

What is Volume?

This is my favorite metric to look at. It takes the resistance and multiplies it by the reps in a set and then adds each set’s total together, giving you an overall volume of weight lifted that day with that exercise.

For example…

1st Set: 10 lbs x 10 reps = 100 lbs

2nd Set: 10 lbs x 8 reps = 80 lbs

3rd Set: 8 lbs x 12 reps = 96 lbs

So total volume would be…

100 + 80 + 96 = 276 lbs total volume

What I love about this metric is that on one chart it can show you how your overall strength level has changed over time with an exercise. If you are lifting heavier but lifting less reps because of it, or if you’re reducing your resistance to tack on more reps, that will automatically be calculated in your volume metric and still show improvement, making this one metric very revealing as to how your overall strength levels are changing over time.

Want to learn more?

If you’re a current client and want to dig into this data and what it means for your training program, hit me up and let’s schedule a meetup to dig in.

If you’re not a subscriber yet and want to take your training data to a new level, contact me to book a free strategy session and discuss options.