Progress tracking

The Progress tab has two tabs: Exercises, for one exercise's records and graphs, and Overview, for your training as a whole. This page is also where personal records are explained.

Until you've logged a workout, Progress is empty and offers Start a workout.

Find an exercise

The Exercises tab lists every exercise, most recently trained first. Tap the sort icon to switch to A to Z. The search bar and filter chips work the same way as in the exercise library. Tap an exercise to open its progress screen.

What counts as a personal record

A working set that beats your previous best is a personal record (PR). Badger marks the set with a trophy badge and shows a brief notice at the bottom of the training screen. Every exercise type has records, and what counts depends on the type:

Weight + reps - the highest estimated 1RM, using the Epley formula: weight × (1 + reps / 30). More weight, or more reps at the same weight, is a PR.
Weight only - heaviest weight.
Reps only - most reps.
Weighted bodyweight (Weighted Pull-Up and the like) - the same, on the weight you add. A set with no added weight counts for most reps only. See Bodyweight exercises.
Distance - farthest distance.
Time - the longest time, unless you set Record time to Shorter.
Combined types (for example distance + time) - going farther, or covering the same distance faster, each counts.

Warmup sets never count, and neither do sets logged with an accessory such as a band or chains.

Left and right work has its own records. Sets logged left and right are compared only with other left and right sets. They have Overall (your better arm), Left and Right records, and a set that beats one arm's best is flagged PR · RIGHT or PR · LEFT. Earlier sets count as both-arms sets.

Records are kept per machine and per bar. With a machine or a bar set on the exercise, a set is compared only with sets on that same machine and bar. With neither set, it's compared with all your history.

Linked exercises share records. If you've linked two exercises, a new best on either counts as a PR on both, and their graphs combine.

Leave a workout out of your records

Trained at a hotel gym or on an odd bar? Open the workout's summary and tap ⋮ → Leave out of records. None of its sets can set a record or stop a later set from being one.

The sets still count toward your graphs, volume and totals. To undo it, tap ⋮ → Count in records and your records come back.

The first time you log an exercise

Your first workout with an exercise sets no records, because there is nothing to beat yet. The best set reads First time where a PR badge would have been, and the workout summary lists these exercises under First time as your starting numbers.

Records start with your next workout of that exercise: beat a starting number and it shows as a PR.

Anything you imported counts as an earlier workout, so if you brought your history from another app, your first Badger workout can already set records. Records are also kept per machine, so the first time you use a new machine for an exercise you've done before, you can still set a PR there.

Exercises with more than one type

Progress, records, graphs and goals are kept apart for each type. A carry logged as Weight + Distance and as Weight + Time has separate records, and each has a row in Your records, shown as Farmer's Walk · Weight + Time.

On the exercise's progress screen, a chip for each type sits in the row above the chart. Exactly one is selected, and the stats, graph and records follow it. With one type there are no chips.

Distances in one exercise can be in different units, for example meters now and kilometers before. Records and graphs compare them correctly. Pace and your workout and year totals stay in the app's distance unit.

See all your records

On Progress, open Overview and tap Your records. It lists every record you've set, in two tabs:

Latest - newest first, each with its date and the best it beat, for example was 175 kg × 2. Tap one to open that workout.
Best per lift - your top record for each exercise, A to Z. Tap one to open its progress screen.

Pick a year at the top to see only the records you set that year. Your year in review opens the same list for its year: tap All N records under its records. Linked exercises share a row, and a lift you train on a machine or a named bar gets its own row for each, because those records are kept apart. The list follows the same rules as the PR badges, so first sessions, warm-ups and workouts left out of records never appear.

Timed and assisted exercises

Choose whether a longer or shorter time wins. On a timed exercise's edit screen, set Record time to Longer (holds, carries, dead hangs), Shorter (timed runs and for-time efforts) or Default. Default means longer, except for distance + time exercises, where faster wins.

Assisted exercises: set Record weight to Lighter. On an assisted pull-up or dip machine, the weight you select takes weight off you, so a lower number is the harder set. On the exercise's edit screen, set Record weight to Lighter so less assistance counts as the record. Assisted Pull-Up comes set up this way.

These exercises show a Lightest best instead of an estimated 1RM, and they get no weight-increase or warmup suggestions.

An exercise's progress screen

The screen has two tabs: Overview (stats, graph and records) and History (every session, with sets you can edit). History is covered on the History page under One exercise's history.

The stats row at the top shows:

Estimated 1RM - your current best. On a machine or cable exercise this leads with Max weight instead (the heaviest weight you've lifted, with its reps and date), and the estimated 1RM is one chip away on the graph.
30-day change - how much your estimated 1RM has moved over the last 30 days, as a percentage.
Last session - the date and a short summary of the last time you did it.

Graphs

Tap the chips above the chart to switch what it plots:

Estimated 1RM - best estimated 1RM per session. It comes first for barbell and dumbbell work.
Max weight - heaviest weight per session. It comes first for machine and cable exercises.
Workout volume - total weight × reps per session.
Total reps - reps across all working sets per session.
Max reps - most reps in one set per session.
Weight at N reps - heaviest weight at a chosen rep count.
Rep maxes - best weight for each rep count over time.
Max distance / Total distance / Max time / Total time - for distance and timed exercises.
Best pace (or Best speed) - for walking, running, treadmill, hiking, bikes and rowers.

Pace and speed

Walking, running, treadmill, hiking, cycling, rowing machine and Ski Erg show Best pace first, with your fastest set of each day. Badger works it out from the distance and time you already log, in your distance unit, so there is nothing extra to enter.

Walking, running, treadmill, hiking - minutes per mile or per kilometer, for example 8:03 /mi. The line goes down as you get faster, because a faster pace is fewer minutes.
Bikes - the chip says Best speed, in mph or km/h. The line goes up as you get faster.
Rowing machine and Ski Erg - time per 500 m, for example 2:05 /500 m. The line goes down as you get faster.

The number at the top of the page is your best pace and the day you set it. Badger does not track incline, level or floors, so put those in the set note. Your own exercises count too when the name says what they are, such as "Trail run" or "Spin bike". Carries, sled work and swimming do not get a pace.

Time range

The chips above the chart pick how far back it reaches: 3M (the last three months), 1Y (the last year) or All. It opens on 1Y. If you have fewer than two sessions in the last year, it opens on All instead. Your pick stays as you move between exercises, and the training screen's Graph tab uses the same range.

Records are still all-time. A session that was a PR keeps its ring in a shorter range, and the BEST line shows your best ever, even when you set it before the range starts.

See one session

Tap the chart, or drag along it, to pick the nearest session. The line under the chart shows its date, the value plotted, and the set behind it, for example 90 kg × 5. For a total, such as volume or total reps, it shows how many sets went into it.

With a screen reader, swipe up or down on the chart to step from session to session.

Chart filters

Filter rows appear above the chart once your history has something to filter:

Machine - if you've done the exercise on more than one machine. Pick one, or All to combine them. The machine you used last is selected to start with.
Bar - if you've used two or more named bars. It starts on All bars.
Accessories - if your history mixes plain sets with sets using bands, chains or straps: All work, No accessories or Accessories only. In All work, sessions with accessories appear as hollow rings. They never count as records, so the BEST line can sit below a ring, and Accessories only shows no record marks at all.

Compare two exercises

Put a second exercise on the same graph, for example incline bench against flat bench.

Open an exercise's progress screen and pick a graph type.
Tap Compare below the graph type chips.
Pick the second exercise. It appears as a dashed line on the same axes, in the same unit.

The list starts with exercises from the same category, then the rest, most recently trained first. It only offers exercises you've trained at least twice that have the graph type you're viewing. Each row shows how many sessions it has. Tap the exercise's chip to remove the comparison. Leaving the screen clears it too.

The machine, bar and accessory filters apply to the main exercise only. When one is on, a note under the chart says so. If the second exercise has no data for the selected graph type, a note says that instead of drawing an empty line.

To chase a number on one lift, set a goal. The chart draws it as a dashed line.

Strength standards

Badger can draw reference lines on the estimated 1RM graph showing where a lift sits for your bodyweight, from untrained through novice, intermediate and advanced to elite. They cover five barbell lifts: bench press, squat, deadlift, overhead press and barbell row. Only exercises whose name matches one of those get them; dumbbell and machine versions aren't covered.

Turn them on

Open one of those lifts' progress screen, on the estimated 1RM graph.
Tap the Standards chip below the graph.
The first time, answer the setup questions (below).

Standards are set per exercise, so you can turn them on only for the lifts you're chasing a number on.

What it asks you

Standards differ by sex, so Badger asks for yours. Change or remove it in Settings → Coaching → Strength standards; choosing Prefer not to say turns the standards off.

The levels are multiples of your bodyweight, taken from your body tracker. If you've never logged a weigh-in, setup asks for your weight and saves it there as an ordinary entry. Log new weigh-ins as usual and the lines follow.

Reading the lines

Only the levels near your data are drawn: the next level up appears once it's within reach. Your all-time best keeps its own darker line. The records list below the graph adds a line with your current level and your best estimated 1RM as a multiple of bodyweight, for example Intermediate · est 1RM 1.4x BW.

Treat the lines as a rough guide. Badger's table combines several public strength references, and it uses flat multiples of bodyweight, while real standards shift with body weight and age.

Plateau detection

Plateau detection is off by default. Turn it on in Settings → Coaching → Plateau detection. Once it's on, Badger shows a banner on an exercise's progress screen when its estimated 1RM has stalled.

A plateau is flagged when both are true:

Your estimated 1RM trend is flat or falling (rising less than 0.5% per session).
The sessions it looks at span at least 3 weeks.

When you log effort

If at least half of those sessions have an RIR or RPE on their best set, and they average 3 or more reps in reserve, there's no plateau banner. You still had reps left, so a flat line doesn't show that you've stopped getting stronger, and a deload wouldn't help.

A set marked To failure counts as 0 reps in reserve.
An RPE counts as 10 minus the RPE, so RPE 8 is 2 in reserve.
Deload workouts don't count.

If you don't log effort, plateau detection works as above.

The banner says how long the stall has lasted and suggests three things:

A deload week, with a shortcut to your deload settings.
A different rep range (for example 4-6 for a few weeks if you've been doing 8-10).
A variation that works the same muscles from a different angle.

The Today screen also shows a card with up to two plateauing exercises. Tap a name to open its progress screen.

Sensitivity, on the same settings screen, sets how many sessions it looks at:

Conservative - about 10 sessions of flat progress.
Balanced (default) - about 8.
Sensitive - about 6.

It works only on weighted exercises (barbell, dumbbell and so on), because it reads estimated 1RM.

Overview tab

The Overview tab covers all your training at once.

Weekly volume

The Volume card shows how many sets you've done per muscle group in the current window: 7 days, or your active routine's cycle length if it has one. Each group is a bar in its category color, with the set count colored by zone. Groups with no sets are hidden.

Volume zones

Each bar's background shows three zones, explained in a small legend on the card:

Amber, Under target - below MEV (minimum effective volume): too little to drive progress.
Green, In range - between MEV and MRV: the productive range.
Red, Above range - above MRV (maximum recoverable volume): more than you can recover from before the next session.

Weekly targets

Tap ⚙ in the card header to set a target for any muscle group. It shows as a tick on the bar and a /target after the set count. Leave a group blank to use the zones alone.

Activity card

Training frequency - workouts per week, as a bar chart.
Activity heatmap - 26 weeks as a grid of squares, one per day, shaded by how much you did. Switch between Sets (sets not skipped), Volume (weight × reps, converted to kg) and Duration (session minutes).

Looking back

Finish a cycle of a program such as 5/3/1 or nSuns and a Looking back list appears on the Overview tab. Each row shows the cycle, program and dates, such as Cycle 3 · 5/3/1 BBB over Sep 30 to Oct 27 · 16 of 16 days · 2 PRs. The newest four show; tap Show all for the rest.

Tap a row to open that cycle's page: training maxes, top sets against the cycle before, and the records you set. The routine lists its own cycles too. See Past cycles.

Each past year with a year review is listed there too, as Your 2025 over 188 workouts · 44 of 52 weeks. A year needs at least 10 workouts. Years and cycles are mixed, newest first. Tap a year to open its review. The current year is not listed, because the Your year card above shows it.

Compared with the year before

A year review has an Against 2025 section under the top numbers. It compares workouts, weeks trained, PRs and each main lift's best estimated 1RM with the year before.

Rows read like Workouts 114 → 156 +42 and Squat 145 → 157.5 kg · best est. 1RM +9%. No change reads Same. A drop is shown as it is.
The PR row appears only when either year had a PR.
While the year is still running, last year is cut at the same date, so you compare like with like. The section then says Through October 30.
The Your year card on the Overview tab adds one line, such as 42 more workouts than 2025.
There is no comparison when the year before had fewer than 10 workouts. The share image does not include it.

Programs in your year review

Finish a cycle of a program in a year and that year's review has a Programs section after Main lifts. It has one row per program, such as 3 cycles of 5/3/1 BBB.

Under each program, each lift's training max over the year, such as Bench Press training max 85 → 97.5 kg. It runs from the value on January 1 to the last value that year. A lift whose training max did not change is left out.
A cycle counts for the year it ended in.
Tap a program to open its routine, where the Cycles list is. A deleted program still shows under its old name, but opens nothing.
The section is left out when no cycle finished that year. The share image does not include it.

Muscle balance

Badger tracks how often you train each muscle group and flags the ones falling behind. On the Today screen, a colored dot on a weekly volume chip marks a group that needs attention.

When any group is flagged, a Muscle balance card appears on the Overview tab. For each group it shows the status (OK, warning or neglected), when you last trained it, and its set count in the rolling window. Tap + Log exercise on a flagged group to open the exercise picker filtered to that category.

To turn the warnings off, or mute single categories, go to Settings → Coaching → Muscle balance warnings.

Your year in review

Once you have logged 10 or more workouts in a calendar year, Badger puts together a review of it: your workouts, your weeks, your records and your main lifts.

Where to find it

Progress → Overview. A Your year card sits at the top, showing your latest year. Tap it to open the review. Earlier years with 10 or more workouts are listed as links beside the heading.
Today. From December 1 to January 31 a Your year card offers the review. Tap the X to dismiss it for the season, which hides it for the rest of that December and January. There is no notification.

The current year shows as "so far" until it ends. Your first year starts at your first workout, not on January 1.

What's in it

Any part with nothing to show is left out. From the top:

Cover. The entry numbers your year spans, such as Entries № 211 to 366, and the dates of your first and last workout. Reach 100 workouts in the year and a stamp marks it.
Workouts. How many you trained.
Sets, hours and PRs. Total sets, time trained, and personal records set. With no records, weeks trained takes the PR slot.
Weeks. A bar for each week of the year, and how many of them you trained. It names your longest run of weeks in a row and your longest break, with the day you came back.
Records. The biggest records of the year, each with the number it beat. A year with no new records shows your best sets instead.
Main lifts. The four lifts you trained most, month by month by estimated 1RM, with the change from your first month to your last. A gap in the line means no training that month.
Most trained. The muscles you did the most sets for, ranked.
First time. Lifts you logged for the first time this year, with the date. In a first year this comes right after Weeks, since everything was new.

Only working sets count. Warm-ups are left out of every number.

Tap Share your year at the bottom of the review to make one image: your workout count, weeks trained, sets, hours, PRs and main lifts, in your theme and accent. It follows the same share sheet as workouts and routines.