Workout Tracking Guides for iPhone Lifters
How-to guides on logging, tracking and actually getting stronger. Every guide answers one real question.
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Body Recomposition: Who It Works For, and How to Track
Body recomposition works for beginners, returners and people carrying more fat. The 8-week test that separates it from a plateau, and what to log.
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Does Lifting Weights Burn Belly Fat? The Honest Answer
You cannot choose where fat comes off: 6 weeks of daily ab work changed nothing in one trial. What lifting does do, and the 2 trends worth tracking.
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Does Muscle Weigh More Than Fat? The Honest Answer
A kilo is a kilo. Muscle is about 1.06 g/cm3 and fat about 0.9, so it takes 18% less room, and here is why the scale stalls while clothes change.
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Gym Results After 3 Months: What Actually Changes
Month by month, what 3 months of lifting changes: strength in weeks, visible size in months, and why the scale is the last thing to trust.
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How Much Weight to Gain Per Week Bulking (0.25-0.5%)
Gain 0.25 to 0.5 percent of body weight a week: 0.18 to 0.35 kg at 70 kg, 0.23 to 0.45 kg at 90 kg. Why the rate only reads true across 4 weekly weigh-ins.
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AI Physique Rating: How It Works and What a Score Means (2026)
What an AI physique rating measures: a 0–100 overall score and 6 body-part scores with notes, how to photograph consistently, and where the number stops.
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How Much Should I Bench? Realistic Numbers by Bodyweight (2026)
Bench press standards by bodyweight for men and women across 4 training levels, how to estimate your 1RM from a hard set, and why last month is the benchmark.
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How to Apply Progressive Overload (With a Tracker) in 2026
Progressive overload in 5 steps: hold a weight until you own every rep, then add the smallest plate. The 3 levers, a stall protocol, and how to track it.
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How to Log a Strength Training Program on iPhone (2026)
What a strength program actually needs recorded: sets × reps × load. How to log 5×5, 3×8, waves and RPE templates, plus warm-ups, AMRAPs, misses and deloads.
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How to Log Workouts with Your Voice on iPhone (2026)
Log a full gym session by speaking one sentence. The exact setup, what to say for sets, reps, plate slang and cardio, and the 5 mistakes that break it.
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How to Track Gym Progress on iPhone in 2026 (4 Numbers)
Volume, estimated 1RM, sessions and body weight: the 4 numbers worth tracking on iPhone, how to capture them in seconds, and a 5-minute weekly review.
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How to Track Personal Bests in the Gym (Without Guessing) 2026
The 3 kinds of personal best, the Brzycki formula that makes 80×8 and 100×1 comparable, and how to make every PR detect itself instead of surfacing a week late.
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Simple Workout Log: The 3 Fields That Are Enough (2026)
A simple workout log needs 3 fields — exercise, weight, reps — and nothing else. Why minimal logs survive, paper vs app compared, and a 7-day starter plan.
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What an AI Workout Tracker Actually Does in 2026: 3 Jobs
AI in a workout app does 3 concrete jobs: speech into sets, a photo into a 0–100 score, a log into a next-weight suggestion. What it can't do, and what to check.
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Free Workout Log Template (Paper, Sheets, or App) for 2026
A copy-and-paste workout log template with 6 columns, the spreadsheet formulas for volume and estimated 1RM, a printable version, and when to outgrow it.
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