Track Your Progress

The Progress tab shows how your lifts move over time. It has two views: Exercises, where you open one exercise and see its numbers, and Trends, which sums up all your training.

Open an exercise page

Go to Progress

Open Kilo and tap the Progress tab.
Make sure Exercises is selected at the top.
Tap ✓ Logged to hide exercises you have not done yet.

Tap an exercise

Each row shows how many sessions include the exercise and when you last did it. Tap a row to open its page.

Barbell Bench Press page with the e1RM headline, STALLED label, stats ribbon and the Progress chart

The page opens with the exercise name at the top and a large e1RM number.

Read the exercise page

The headline

Item	What it shows
e1RM (large number)	Your best estimated one-rep max for this exercise, from any session.
Change (for example +6% · All)	How the per-session e1RM changed from the first to the last session in the chart’s range.
Muscles	The primary muscle, then secondary muscles marked 0.5×. See Trends for what 0.5× means.
Status	NEW, PROGRESSING, HOLDING or STALLED. See How Kilo works out e1RM and status.

The change and the status follow the range you pick under the chart. Both need at least two sessions in that range; with fewer, they do not show.

The stats ribbon

Stat	What it shows
MAX WEIGHT	Your heaviest set, as weight × reps.
MAX REPS	The set with the most reps, with its weight.
SESSIONS	How many workouts include this exercise.
LAST	When you last did it.

The chart

The PROGRESS chart plots one point per session.

Pick a metric

Tap e1RM, Weight or Volume.

Metric	One point =
e1RM	The best estimated 1RM in that session. Tap kg or % to show weight, or the change from the first point shown.
Weight	The heaviest set that day.
Volume	Weight × reps, added up for the session.

A bodyweight exercise with no weight logged (push-ups, pull-ups) shows a Reps chart instead: the average reps per set each day. The metric buttons do not show.

Pick a range

Tap 1M, 3M, 6M or All under the chart. The chart scrolls sideways when it holds more points than fit on screen.

Switch between line and bars, or add a trendline

Tap the ⋮ button beside the chart title.

Bar chart / Line chart switches the chart type. Kilo remembers your choice for each metric.
Trendline draws a straight best-fit line through the points.

Chart options menu open with Trendline and Bar chart items

Weight chart shown as bars with a red trendline

Change the trendline colour in Settings → APPEARANCE → Trendline Color.

Session history and how-to

Under the chart, HISTORY lists one row per workout, newest first: the date, the top set, the number of sets, the session volume and the session e1RM. Rows that set a personal record are marked with a trophy. Tap a row to open that workout. Tap SHOW ALL to see more than the first 10 rows. HOW TO opens the step-by-step instructions for the exercise.

History rows with trophy-marked PR sessions and the expanded HOW TO steps

How Kilo works out e1RM and status

e1RM (estimated one-rep max) uses the Epley formula:

e1RM = weight × (1 + reps ÷ 30)

A set of 77.5 kg × 6 gives 77.5 × 1.2 = 93 kg. A single rep counts as its own weight. Drop sets are left out; warm-up sets count. The status looks at the per-session e1RM values in the chart’s range:

Label	Meaning
NEW	Fewer than two sessions in the range.
STALLED	Your best e1RM in the range was 3 or more sessions ago.
PROGRESSING	Not stalled, and the trendline through the points goes up.
HOLDING	Not stalled, and the trendline is flat or goes down.

STALLED wins over the trend. A lift can show +6% and STALLED at the same time: it went up early in the range, then stopped setting new bests.

Trends

Tap Trends at the top of the Progress tab. The top shows your all-time volume, the number of workouts and sets, and a bar that splits the volume by body region.

Every chart on this page has the same ⋮ options (trendline, line or bars) and the same range buttons as the exercise page.

Workout frequency

One bar per week, counting finished workouts. The number beside the title is the average per week in the range you picked. This chart starts on 3M; the others start on All.

Weekly volume

Tap Total or Avg in the title row:

Mode	Chart points	Number under the title
Total	Volume added up per week	Average weekly total in the range
Avg	Average volume per workout, per week	Average per workout in the range

For 1M, 3M and 6M, a second line compares the number with the same length of time just before the range (for example +5% vs prev 3M). It shows only when both periods have workouts.

Workout volume by muscle

Workout Volume chart filtered to Chest with the region chips highlighted

One point per workout. Tap a region chip (Back, Chest, Core, Shoulders, Arms, Legs) to show only the volume that region got; a second row of chips then narrows it to one muscle. The number beside the title is the average per workout for that filter. How volume is credited to muscles:

The exercise’s primary muscle gets the full set volume (1×).
Each secondary muscle gets half (0.5×). You see these on the exercise page.
A set whose exercise was deleted from your exercise list counts as Other.

Sets per workout

One bar per workout, counting completed sets. The number beside the title is the average in the range.

Best lifts

The five exercises you have done most often, sorted by e1RM. Each row shows the top set that stands as your current weight PR and its e1RM. A trophy means that PR was set in the last 3 months. Tap ALL EXERCISES to go back to the Exercises list.

Free and Pro

Feature	Free	Pro
Chart ranges	1M and 3M	1M, 3M, 6M and All
Trendlines	—	Yes

Locked ranges and the locked Trendline item show a padlock. Tapping them opens the upgrade screen. See Kilo Free vs Pro.

Quick fixes

The chart says Not enough data to chart

The chart needs at least two sessions in the range you picked. Pick a longer range or log another workout.

No status label on an exercise

The status needs two or more sessions in the chart’s range. Pick a longer range.

An exercise is missing from the Exercises list

Tap ✓ Logged to turn the filter off, or clear the search box and the muscle chips.

A lift shows a lower e1RM than I expect

The headline e1RM comes from your best single set. A set logged as a drop set is not counted.

Start here

Logging workouts

Training programs

Progress & stats

Moving to Kilo

Account & data

Troubleshooting

Track Your Progress

Open an exercise page