See the pattern behind your training.

History is the running list of everything you have done, newest first. Each entry is one session: the date, the exercises you trained, and a quick sense of the volume behind it. Scroll back as far as you like. It is all there.

This is the view to open when you want to answer a simple question like when you last trained legs, or what you benched two weeks ago. You do not have to remember. The log remembers for you.

An entry is a summary, not a wall of numbers. You see enough to recognize the session at a glance, and if you want the full detail you tap in. That keeps the list quick to skim even after months of training, when it has grown long.

The list is also where a season of training becomes visible. Scrolling back a few months, you can see the shape of what you have done: the busy stretches, the weeks off, the exercises that keep showing up.

Tap any session to open it. Session detail shows every set exactly as you logged it: weights, reps, and the effort you recorded. It is the full record of that day.

You can edit here too. If you mistyped a weight, forgot to tick a set, or want to add a note after the fact, fix it in session detail. Your corrections flow through to your records and charts, so the numbers you rely on stay accurate.

Editing a past session is the same as editing during a live workout, so there is nothing new to learn. The only difference is that you are looking back instead of training in the moment. Add a missed set, remove one you logged twice, or fix a typo, and the record settles into what actually happened.

A quick habit that pays off: if something felt off during a set, drop a short note on it while it is fresh. Weeks later, that one line can explain a dip in the numbers that would otherwise be a mystery.

Training one muscle hard is easy to notice; balancing your whole body is harder. The muscle overview adds up your recent work by muscle group so you can see the balance at a glance.

It is a quick gut check. If your push volume dwarfs your pull volume, or your legs have gone quiet for a while, the overview makes that obvious before it becomes a problem you feel.

How muscles are grouped follows the app tags, so the same exercise always lands in the same bucket. That consistency is what makes a week-to-week comparison meaningful: you are measuring the same thing each time you look.

You do not have to act on it every week. Sometimes the balance is exactly where you want it because of how you are training right now. The point is that you can see it, and make that call on purpose rather than by accident.

Tap the Streak tile on Home to open your streak. At the top you see how many weeks in a row you have met your target, your quote, for example 11 of 14 training weeks, and your next milestone. Milestones sit at 4, 8, 12, 16, 24, 32 and 52 met weeks, then every 26 more. Tap the top to see how each number is counted.

Below it is this week: how many sessions you have done, how many are left, and how many days remain until Sunday. Once you reach the target, it says so and asks for nothing more. The target is the smaller of your own weekly goal and every block week that overlaps this week, and a deload week counts with 1. Tap the target line to see where it comes from. A week that has ended keeps the target it had, so lowering your goal today does not rewrite last month.

"In this period" sums up your current streak, or your last one once a streak has ended. Before your first met week it shows the running week. It counts sessions, weight moved, record sets and your three biggest e1RM increases over the 90 days before the period.

At the bottom sits the chain of your last completed weeks, up to 16, plus the running week. Tap a week to see its target and its sessions. The streak counts met weeks back from today and stops at the first missed one. The running week never breaks it, and it only adds to the streak once its target is reached.

Sick, travelling, or planning a week off? Tap "Plan a pause week" on your streak. You can pause the running week as long as its target is not reached yet, and any of the next 12 weeks.

A pause week is neutral. It bridges your streak without adding to it, and it drops out of your quote. Three met weeks, a pause, then two met weeks make a streak of 5. You can still train in a pause week, and those workouts count toward sessions, weight moved and records as usual.

Changed your mind? Remove the pause from the running week or a future week, and the normal target applies again. A week that has already ended cannot be paused afterwards.

The Record sets tile on Home counts the sets from the last 7 days that set at least one record. Tap it to open Records, then switch between 7D, 30D, 90D and All. Below the range, a chip row filters by record type, offering only the types you actually hit in that period. "Load at reps" takes a rep count as well, so you can look at your fives alone.

A set counts once, even when it sets several record types at the same time. The header spells it out, for example 6 record sets · 4 exercises · 15 record types. Each exercise gets a card that names the record type above the value and previews up to three record sets, each with the old and new value, the date, load and reps, and the RPE or RIR you logged. "Record history" opens the full history of that exercise, grouped by record type and independent of both filters. Your first logged result on an exercise counts as a record too, just without a value before it.

Records stay as they happened. If you bench 100 kg × 5 on Monday and 105 kg × 5 on Friday, both stay on the card, and Friday shows the 100 kg it beat. Correct or delete a past set, and Ironstead recalculates the history to match.

Three more sections follow the cards. "Close to a record" shows up to three loaded working sets from the last 14 days, at 1 to 12 reps, that came within 5 % of your best at the same rep count. Bodyweight and cardio exercises are left out. During a block, an exercise only shows up when the plan for this week gives it a clear RPE or RIR target, and that target is shown next to it. "Your next load marks" names round loads like 100 kg, or multiples of your body weight, that you are within 10 % of. The e1RM chart follows one exercise with one point per training day.

Want your coach to see a record? Tap "Send to coach". It opens the chat with a draft that already has the numbers, and you can edit it. Nothing is sent until you tap send. You need at least one coach besides yourself, and if you coach yourself, that relation is in the list marked "(you)".

The streak thinks in weeks. For longer stretches, tap "Your progress" on your own streak screen. The chronicle groups your training into phases, newest first.

Every block you were assigned and started gets its own card, from its start to its planned end, its archive date or today, whichever comes first. All other training falls into six-week periods, counted from the Monday of your first completed workout. Each card shows sessions, weight moved, record sets and up to three e1RM changes over the best of the 90 days before. Tap a card to see which sessions it counted and how it did the math.

"You twelve months ago" compares one exercise with itself a year earlier. It takes your best e1RM from the last 28 days and your best from the 28 days up to the same date last year. Both sets are shown with their dates, and the difference in your unit and in percent. If one period has no value, the app says so instead of borrowing one from a nearby date.

A coach can write you a recognition for a record set or a finished block. It arrives as a card in your chat with that coach. The numbers on it come from your log and the text comes from your coach. The card also shows what your coach states, either "Stated by the coach: log reviewed" or "Stated by the coach: attempt seen". Ironstead does not check technique or whether a lift was real.

Every recognition you received is in Profile, under Recognitions. You can hide a card there. Hiding only changes your own view. The chat keeps a small placeholder with "Show again", and your coach is not told. If a card crosses a line, report it like any other message.

A card stops holding when the facts behind it change. If the numbers change later, for example because you corrected or deleted the set, or your coach withdraws the card, the card says so and can no longer be exported.

To keep one, tap "Export image". The preview shows the numbers and a neutral line saying where the card comes from. Your first name, your coach's name and the coach text stay off until you switch them on. The image has no field for a date, place, gym or body weight, but exercise names and the coach text can still mention such details. It is saved to your device, with no upload and no link.

Your history is most useful when you read it across weeks. A single workout can swing for reasons that have nothing to do with your training, so the pattern underneath it is the more reliable signal. Progress comes from showing up regularly and adding a little at a time.

Are you training roughly as often as you planned? Are the weights or reps creeping up across weeks? Watch the steady line underneath the occasional PR.

Open your history now and then, glance at the trend, and adjust from there.

It also helps to zoom out on a single exercise. If your top set on a lift is heavier, or for more reps, than it was a month ago, that is progress, even if any one workout felt unremarkable. Small, repeated steps are what a long history is made of.

• Frequency: are you training about as often as you meant to?
• Direction: over several weeks, are loads or reps trending up?
• Balance: does the muscle overview look reasonably even for your goals?

Common questions

Can I edit a workout from last month?

Yes. Open it from History and edit any set. There is no time limit, and your changes flow through to your records and charts.

Does the muscle overview tell me what to train next?

No. It reports the volume you have already done, grouped by muscle. What to do with that is your call, or your coach guides it.

How far back does my history go?

All of it. Every session you have finished stays in your history, so you can look back as far as your training goes.

Does a pause week break my streak?

No. A pause week bridges your streak without counting as a met week, and it is left out of your quote. You can pause the running week until its target is reached, and up to 12 weeks ahead.

Can my coach see my progress chronicle?

No. Only you see the chronicle. Your coach does see your streak, including pause weeks, and your records.

Why did an old record change?

Because a set behind it changed. When you correct or delete a past set, Ironstead replays your history and updates the records that depended on it.