Getting started

Install Progress, skip the account if you like, and start a session from the Home tab. Everything you log is stored on your phone right away. Creating an account later keeps all of it and adds sync across devices.

First launch

  1. Install Progress from the App Store. It needs iOS 26 or later.
  2. A few welcome screens introduce the app. They ask no questions and you do not need an account: the app runs on a local account until you decide to sign up, and nothing is lost when you do. To sign in later, open Settings and tap Sign in on the Sync across devices card.
  3. On Home, a short tour points out the day card and the ways to start. You can replay the tour later from Settings with Restart tutorial.

Progress does not ask for notification or Apple Health access at launch. It asks the first time a feature needs it.

Creating an account asks you to confirm that you are 16 or older and that you agree to the Terms of Service and Privacy Policy. Apart from that, you are not asked for your age, sex, height or weight during setup. You can fill those in later from the Personal tab under Personal information, where Apple Health can pre-fill them.

The four tabs

  • Home is built around today's training. If a workout is planned, it is the first card. If you have finished it, you see a summary. Otherwise you see your week. Below that is a grid of five ways to start.
  • Feed shows your friends' sessions.
  • Search finds exercises and workouts, including your own.
  • Personal holds your profile, your history, your stats cards (weight, steps, recovery, injuries, supplements, photos, benchmarks) and Settings.

The calendar is a button at the top of Home, not a tab of its own.

Five ways to start

From the grid on Home:

  1. Record cardio with GPS: run, ride, or any outdoor activity.
  2. Timers: Tabata, rounds, or a stopwatch.
  3. Log something you already did, such as an hour of football, with no exercises to fill in.
  4. Browse workouts from the library or your own, and start one.
  5. Freestyle: start an empty session and add exercises as you go.

If you start a workout that matches today's plan, Progress asks whether to log it as the planned session or as a separate one.

Your first workout, step by step

  1. On Home, tap Browse workouts and pick one, or use Search.
  2. Tap Start. Each exercise shows its sets, reps and target weight.
  3. Log each set as you finish it. Rest timers run between sets, and the lock screen shows where you are.
  4. Add, swap or reorder exercises mid-session if the plan does not fit the day.
  5. Tap Finish. Add a note, a 1 to 5 rating, and photos if you want.

The session appears on Home, in your history, and on the calendar.

Where your data lives

  • On your phone, always. Logging, browsing and plans all work with no connection.
  • In your account, once you sign in. Workouts, plans and sessions sync automatically. Health data (weight, injuries, diet, body stats, cardio heart rate and routes, photos) syncs only after you agree on the consent sheet that appears the first time you open one of those trackers.