Master Workout Tracking with FORGE: A Complete Guide

Tracking workouts shouldn't be complicated. But it should be comprehensive. FORGE gives you powerful logging tools that take seconds to use but provide insights that last.

Here's how to get the most out of FORGE's workout tracking.

Starting a Workout

Quick Start

Tap the "+" button and select "Workout." You'll see options:

• Empty Workout: Start fresh, add exercises as you go
• Previous Workout: Repeat a recent session
• Saved Template: Use a pre-built routine
• Suggested Workout: AI-recommended based on your history

Workout Templates

Save time with templates for your regular routines:

Creating a Template

1. Complete a workout you want to save
2. Tap "Save as Template"
3. Name it (e.g., "Push Day," "Full Body A")
4. Access it anytime from the template library

Using Templates

• Load the template
• Previous weights auto-populate
• Adjust as needed for the day
• Complete and save

Logging Exercises

Finding Exercises

FORGE includes 500+ exercises with:

• Muscle groups targeted
• Equipment required
• Demonstration videos
• Form tips

Search Methods

• Type exercise name
• Browse by muscle group
• Filter by equipment
• View recently used

Custom Exercises

Can't find your exercise? Create it:

1. Tap "Add Custom Exercise"
2. Name it
3. Select muscle groups worked
4. Add notes or instructions
5. Save to your library

Logging Sets

For each exercise, log:

Standard Sets

• Weight used
• Reps completed
• Set type (working, warm-up, drop set, etc.)

Advanced Options

• RPE (Rate of Perceived Exertion)
• Rest time between sets
• Notes for the set
• Mark as personal record

Rest Timer

Between sets, FORGE offers:

• Customizable rest timer (30 sec to 5 min)
• Auto-start option after logging a set
• Vibration/sound alerts when rest is over
• Quick adjust buttons (+30 sec, -30 sec)

Tracking Progress

Personal Records

FORGE automatically tracks PRs:

Types of PRs

• 1RM (one-rep max)
• Volume PR (most weight × reps)
• Rep PR at specific weight
• Estimated 1RM based on performance

PR Celebrations When you hit a PR, FORGE:

• Shows a celebration animation
• Logs it to your PR history
• Displays it on the exercise detail page

Progress Charts

View your improvement over time:

Exercise Progress

• Weight progression graphs
• Volume over time
• Frequency of training
• Best sets highlighted

Muscle Group Analysis

• Weekly volume by muscle group
• Balance between push/pull
• Identify underworked areas

Workout History

Access every workout you've logged:

• Filter by date range
• Search by exercise
• View total volume lifted
• Compare similar sessions

Advanced Features

Supersets and Circuits

Group exercises together:

Supersets

1. Add first exercise
2. Tap "Add to Superset"
3. Add second exercise
4. Log alternating sets

Circuits

• Group 3+ exercises
• Track rounds completed
• Rest between rounds, not exercises

Progressive Overload Tracking

FORGE - Habits & Fitness helps you progress:

Auto-Suggestions Based on your last workout, FORGE suggests:

• Weight increases when you hit rep targets
• Rep increases at current weight
• Volume adjustments for progression

Progression Indicators

• Green arrow: Weight/reps up from last time
• Yellow dash: Same as last time
• Red arrow: Down from last time

Workout Notes

Add context to your sessions:

• How you felt overall
• Sleep quality the night before
• Nutrition notes
• Anything affecting performance

This data helps identify patterns over time.

Workout Analytics

Session Summary

After each workout, see:

• Total duration
• Total volume (weight × reps)
• Number of sets and exercises
• New PRs hit
• Comparison to previous similar workout

Weekly Summary

Every week, FORGE compiles:

• Total training volume
• Number of sessions
• Time spent training
• PRs achieved
• Muscle group breakdown

Monthly Trends

Zoom out to see:

• Volume trends over time
• Consistency score
• Most improved exercises
• Training frequency patterns

Tips for Better Tracking

Log During Your Workout

Don't wait until after. Log each set as you complete it:

• More accurate data
• Nothing forgotten
• Rest timer keeps you on track

Use the Notes Field

Future you will thank present you:

• "Shoulder felt tight, went lighter"
• "New PR felt easy, go heavier next time"
• "Tried different grip, felt better"

Review Weekly

Spend 5 minutes each week reviewing:

• Did you hit all planned sessions?
• Are you progressing on key lifts?
• Any patterns in good vs. bad workouts?

Trust the Data

When progress stalls, your workout history tells the story:

• Has volume increased too fast?
• Are you recovering enough?
• Is frequency appropriate?

The answers are in your data.

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Great training deserves great tracking. FORGE captures every rep, celebrates every PR, and shows you exactly how far you've come. Start logging your workouts today and watch your progress unfold.