Show me the data

This guide is a map of where Badger keeps its numbers, so you can find the chart you are after without hunting.

Your first 5 minutes

  1. Open the Progress tab.
  2. The Overview view shows your weekly sets per muscle group against the minimum and maximum amounts research suggests (MEV and MRV), plus a heatmap of how often you train.
  3. The Exercises view lists your movements with their trends.
  4. Tap any exercise to open its estimated 1RM graph, its PR list, and its full history.

Worth knowing about

  • Plateau detection (Settings → Coaching, off by default) flags an exercise that has stopped progressing.
  • Muscle balance warnings (on by default) point out a muscle group getting too little work compared with the rest.
  • Per-category volume targets on the Overview card let you set your own weekly set goals.
  • Exercise linking ties variants together so they share PR history (for example a barbell and dumbbell version of the same press).

The 3 things to know

  • PRs and graphs can be kept per machine, so a number on one machine is not mixed up with another.
  • Estimated 1RM uses the Epley formula, calculated from your logged weight and reps.
  • Volume landmarks (MEV and MRV) are research-based ranges to aim for, a guide rather than a verdict.

The numbers come to you

The summary after each workout shows your volume, any PRs you hit, and your total sets, so the most useful numbers reach you without a trip to the Progress tab.

Related

Every progress feature is covered in the progress help. For plain-English definitions of RPE, RIR, 1RM, and deload, see the glossary.

Want the full picture? See everything Badger does.