How to Track Your Workout Progress

Tracking your workout progress is simple and effective with the ASCEND FITNESS app. You can log your results, add notes, and review past workouts directly within your sessions. Follow these steps to make the most of the workout tracking features.

Steps to Track Your Workout Progress:

1. Start Your Workout:

• Go to the Today Tab or Coaching Tab to find your scheduled workout.
• Tap Start Workout to see an overview of the session.
• Tap Start Section to begin the first part of your workout (usually your warm-up).

2. During the Workout:

Log Exercises:

• Enter your reps, weights, or applicable metrics into the provided fields.
• After completing an exercise:
  • Tap the checkmark to mark it as done.
  • Tap Mark All to complete all exercises in a section at once.

Use the 3 Icons Next to Each Exercise:

1. Checkmark with Rewind Arrow:
   • Tap this icon to view your previously logged results for the same exercise.
   • Use this to compare your performance with prior sessions.
2. Chat Bubble:
   • Tap this icon to write comments about the exercise (e.g., "Used level 5 resistance," or "Felt great today").
   • View previous comments to reflect on past sessions.
3. Three Dots:
   • Tap this icon to:
     • Add a set to the exercise if needed.
     • Delete the last set if it was logged incorrectly.

Use Timer or Stopwatch:

• Tap the timer icon in the top-right corner to start a timer or stopwatch for time-based exercises.

View Exercise Details:

• Tap the “i” icon in the bottom corner of the exercise image to:
  • See a detailed explanation of the exercise.
  • View the muscles targeted by the exercise.

Navigate Between Exercises:

• Swipe left or right to move between exercises in a section.
• Preview upcoming exercises or edit current ones.

3. Move to the Next Section:

• Once all exercises in a section are completed:
  • Tap Done and Finish to complete the section.
  • Tap Start Section to move to the next part of the workout.

4. Complete Your Workout:

• After finishing all sections:
  • Swipe to the feedback screen to rate your workout on a scale from Easy to Too Difficult.
  • Tap the X to exit and save your workout.

Tips for Effective Tracking:

1. Compare Results Regularly:
   • Use the checkmark with a rewind arrow to look at previous entries, tracking progress and aiming for improvements.
2. Add Comments for Clarity:
   • The chat bubble is great for logging details like resistance levels, form adjustments, or overall performance.
3. Adjust as Needed:
   • Use the three dots to modify sets in real-time.

Troubleshooting:

• Forgot to Log Your Workout?
  • Go to the You Tab > Activity History, select the workout, and manually enter your results.
• Workout Not Saving?
  • Ensure you’ve marked all exercises as complete, rated the session, and tapped Finish Workout.
• Icons Not Responding?
  • Restart the app or update it to the latest version.

Next Steps:

Log every workout, use the icons to enhance your tracking, and review your progress regularly in the You Tab > Activity History.

Related Articles:

• How to Access Your Workout Program
• Overview of the ASCEND FITNESS App Dashboard