> ## Documentation Index > Fetch the complete documentation index at: https://thekiloapp.com/help/llms.txt > Use this file to discover all available pages before exploring further. # Track Your Progress > Read the Progress tab: estimated 1RM, status labels, per-exercise charts, session history and the Trends charts. 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 1. Open **Kilo** and tap the **Progress** tab. 2. Make sure **Exercises** is selected at the top. 3. Tap **✓ Logged** to hide exercises you have not done yet. 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](#trends) for what 0.5× means. | | **Status** | **NEW**, **PROGRESSING**, **HOLDING** or **STALLED**. See [How Kilo works out e1RM and status](#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. 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. Tap **1M**, **3M**, **6M** or **All** under the chart. The chart scrolls sideways when it holds more points than fit on screen. 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.
Trends view with all-time volume, region split bar and the Workout Frequency chart
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
Weekly Volume chart with the Total and Avg toggle highlighted
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
Best Lifts table with trophy icons marking lifts that are new in the last 3 months
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](/help/kilo-free-vs-pro). ## Quick fixes The chart needs at least two sessions in the range you picked. Pick a longer range or log another workout. The status needs two or more sessions in the chart's range. Pick a longer range. Tap **✓ Logged** to turn the filter off, or clear the search box and the muscle chips. The headline e1RM comes from your best single set. A set logged as a drop set is not counted. ## Next steps See how a program raises your weights from session to session. Compare what each tier includes. This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.