W
Weekly glance
Three checkboxes: sessions done, notable soreness, mood trend in own words.
Journals
Progress you can explain in a single sentence
Review cadence we suggest
Light weekly scans and deeper monthly reviews. You may compress or stretch timelines; consistency of the habit matters more than the exact day.
M
Monthly map
Compare two short videos or photos only if you already use them ethically.
Q
Quarter shift
Adjust one variable — volume, density, or variation — not all three at once.
R
Reset week
Planned deloads are normal. We document them instead of hiding them.
Metrics
Signals we encourage — and ones we downrank
Completion rate, perceived exertion bands, and optional range-of-motion journaling get priority. Single all-or-nothing scores are discouraged because they hide noise that actually informs coaching.
- We do not interpret biomarkers; that sits outside our scope.
- Subjective clarity counts as data when it repeats across multiple weeks.
Artifacts that ship with programs
PDF trackers, printable grids, and spreadsheet shells. Digital or paper — your choice affects how often you actually open the file.
Session receipt
One line after each workout: stimulus chosen, actual effort, tomorrow’s note. Keeps memory honest.
Time audit
15-minute blocks for busy parents or shift workers; informational only.
Optional media
If you record lifts, storage and deletion follow the Privacy Policy.
“A chart that shames you is worse than no chart. We design views that tolerate imperfect weeks.”
Progress chapter — editorial guidelineDialogue
Request a walkthrough of the templates
Mention whether you prefer minimalist logging or richer context. We answer asynchronously during weekday hours in Denmark.