The four numbers that matter
- Sessions completed. Adherence is the strongest predictor of whether any programme works, and the easiest thing to log.
- Load and reps. What you lifted and how many times. This is what tells the plan whether to progress you.
- Session difficulty. A one-to-ten rating. Crude, subjective, and remarkably good at catching accumulating fatigue.
- Body weight, weekly. Same day, same conditions, read as a rolling average.
What a wearable adds
Continuous heart rate, sleep staging and step counts are useful context, and the portal uses them if you have them. None of them change the shape of your programme the way the four numbers above do.
Three points before you conclude anything
One heavy session, one bad weigh-in or one missed workout is noise. Three weeks in the same direction is a signal, and that is when the plan or the intake should change.
General guidance for healthy adults, not medical or dietetic advice. If you have a health condition or are unsure whether an approach suits you, speak to a qualified professional.
Ready when you are
Answer the intake, and your first training block and fuelling targets are waiting before you close the tab.
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