Apple Watch

With the Progress watch app you can do five things from your wrist: record cardio, log a workout, log your weight, tick off supplements and check in on an injury. Everything you log goes to your phone, which saves and uploads it. The watch never signs in on its own.

The home screen

The home screen has one row for each thing you can do: Cardio, Workout, Weight, Supplements and Injury. Each row shows where you stand, such as your last weigh-in, how many supplements you have taken today or how many injuries are active. The Supplements row appears only on days you have supplements scheduled.

If you have saved timer presets, a Timers row sits below the others. While a workout is running on your phone, a card at the top shows it live.

Turn the Digital Crown to change numbers. During a live session, swipe sideways to reach its controls. Every save ends on a check mark and then takes you back home.

Record cardio

  1. Tap Cardio and pick Outdoor run, ride or walk.
  2. A 3-2-1 countdown runs, then recording starts.
  3. You see elapsed time, heart rate, pace (or speed when riding) and distance.
  4. Swipe right for End, Pause/Resume and Discard. Discard asks you to confirm first, then throws the recording away.
  5. After End you get a summary: time, distance, average pace or speed, average heart rate and active energy.

The recording is also saved as a workout in Apple Health.

Log a workout

  1. Tap Workout and pick one from Planned today, Favorites, My workouts or the library. The workout starts straight away.
  2. Each set shows the exercise, the set number (with Left or Right for one-sided exercises), and weight × reps. Tap the weight or reps box, then turn the crown to change it. Tap Log set, or Skip set to move past it.
  3. After a set, a rest timer counts down. Tap +15s to rest longer or Skip to move on.
  4. Swipe left to see every exercise and jump to another one. Swipe right for End, Pause/Resume and Discard.
  5. When you finish, you get a summary: time, sets, volume and average heart rate.

Rounds-based sections (AMRAP, EMOM) log one round at a time, with reps pre-filled from the plan. Weight changes in 1.25 kg steps and shows in the unit your phone is set to.

Log your weight

  1. Tap Weight. The number starts at your last weigh-in.
  2. Turn the crown, or tap − and +, to change it in steps of 0.1 kg (or 0.1 lb).
  3. Tap Log weight.

If you have not logged a weight yet, the watch says "Start now with logging your weight!". Your phone saves the weigh-in and writes it to Apple Health, just as if you had logged it there.

Supplements

Tap Supplements to see today's doses grouped by time of day. Tap a supplement to tick it off, or tap again to untick it.

Injuries

Tap Injury to see your active injuries, with how many days each has been going and its latest pain level.

  • Check in on an injury: tap it, set how it feels now from 0 to 10 with the crown or the bar, and tap Save.
  • Log a new injury: tap New injury, then pick where it hurts. For a body part that has a left and a right side, also pick the side. Set the pain level and tap Save. The injury is named after the body part, for example "Right knee".

A new injury from the watch starts today and is marked as minor. To change the severity, add notes or a mood, or mark the injury as recovered, use your phone.

What needs the phone

  • Syncing. Anything you log on the watch shows on the watch straight away. It reaches your phone the next time you open Progress there with the watch nearby, and then uploads from your phone like everything else. If the phone app is closed, your entries wait safely on the watch.
  • New phone entries. A weigh-in or injury you add on the phone shows up on the watch the next time the phone app sends it an update, for example when you open or leave the app.
  • The library. The watch downloads the exercise and workout catalog itself, through your phone's connection. Until it has the catalog, it shows "Catalog is syncing…".
  • Plans. A workout you start from Planned today on the watch counts as done for that plan on your phone once the phone receives it.
  • Health data permission. If you have not allowed Progress to sync your injury data, injuries you log on the watch stay on your phone and are not uploaded, the same as injuries you log on the phone.

What the watch does not do

  • No GPS route. Cardio on the watch records heart rate and distance; maps come only from recordings made on the phone.
  • No exercise illustrations yet.
  • No account, no settings and no history. Look those up on the phone.

Requirements

You need watchOS 26 or later, paired with an iPhone that runs Progress. Allow Health access on the watch when asked, or workouts cannot be recorded.