What formula does IRONSLOG use for estimated 1RM?

The Epley formula, applied to your heaviest completed set on a given day. It’s a trend estimate, not a tested max.

Why does my progress chart look empty for an exercise?

The chart only plots exercises you’ve actually logged sets for — pick a different exercise from the selector, or log a session that includes it.

How is plan adherence calculated?

As the share of your scheduled sessions that were actually completed, tracked over your plan’s history.

Guide

How to Track Your Workout Progress

Last updated 26 July 2026

A workout progress tracker is only useful if you log consistently and actually read it. In IRONSLOG that means logging every session, then checking the per-exercise chart for a rising estimated 1RM, watching for auto-flagged PRs, and acting on a deload note the moment one appears.

What’s the minimum I need to do for progress tracking to work at all?

Log every set, every session, for the exercises you actually care about tracking. The progress tracker can only chart what’s been logged — a missed session isn’t a bad data point, it’s just a gap, but enough gaps make the trend line meaningless.

Should I look at top set or estimated 1RM?

Top set is the simplest read: the heaviest weight you moved that day. Estimated 1RM (Epley formula, from that day’s top set) normalizes for rep count, so it’s more useful if your rep ranges vary session to session. Toggle between the two on the same chart and use whichever matches how you actually program.

What should I actually do when I see a deload note?

The note appears when a lift has held the same weight for several sessions and multiple weeks — it names the stuck weight and how long it’s been stalled. Take it as a signal to plan a lighter deload week rather than pushing the same weight again; see the progressive overload guide for how a deload fits into ongoing programming.

Getting real signal out of progress tracking takes six habits:

Log consistently. Progress tracking is only as good as the sets actually logged — every session, not just personal-best attempts.
Open the progress screen. Pick the exercise you want to track from the chart selector.
Toggle top set vs estimated 1RM. Switch views depending on whether your rep ranges stay fixed or vary session to session.
Watch for PR tags. Any set that beats your previous best for that exercise is auto-flagged the moment it’s logged.
Check plan adherence. See what share of scheduled sessions you’ve actually completed, not just how the last one went.
Act on a deload note. If a lift shows stuck for several sessions and weeks, plan a lighter week rather than repeating the same attempt.

Key takeaways

Progress tracking only works if you log every session, not just the good ones.
Top set is simpler; estimated 1RM normalizes for varying rep ranges.
PRs are flagged automatically — you don’t need to mark them yourself.
A deload note is a signal to back off, computed from your own stalled history.