Frequently asked questions.
Setup, logging, syncing, and your data. Each answer links to the docs page that covers it in full. If your answer isn't here, write to support and a person will answer.
Getting started
How do I set Progress up?
There is nothing to set up. Install Progress, skip the account if you like, and start a session from the Home tab. The welcome screens ask no questions, and everything you log is stored on your phone right away. Creating an account later keeps all of it.
How long before the numbers mean anything?
Your history shows whatever you have logged, from the first session. The Recovery score is the exception: it compares this morning with your own last 60 days, so it needs about a week of Apple Health data before it shows anything.
Can I use only one part of it?
Yes. Nothing has to be filled in before you log, so track only what you care about: workouts, cardio, weight, or anything else.
Diet and weight
Does Progress count calories or macros?
No. Progress is not a food tracker: there are no meals, no calories, no barcodes, and no macro targets. A diet here is a plan (cutting, bulking, maintaining, or your own) with an optional target weight, and Progress tracks your weigh-ins against it.
How do I start a diet?
Open Diet from the Personal tab and tap Start a diet. Choose the goal, optionally a style of eating, set the start date, and optionally an end date and a target weight. Log weigh-ins from the same screen.
What do “On plan” and “Off plan” mean?
On plan means your weight is moving the way your goal asks: down when cutting, up when bulking. Off plan means it is not. Progress reports your weekly rate; it does not tell you what the rate should be.
Workouts
Can I build my own plan?
Yes. Build your own workouts with Create Workout, then put them on the calendar, or let the Plan Maker turn a move or a workout into a multi-week progression plan. Today's planned workout sits at the top of Home.
Does it track runs and other cardio?
Yes. Record a run, ride or walk with GPS from the phone, or from your Apple Watch, and get a map, splits and pace afterwards. There is no indoor or swimming mode yet, and runs recorded in other apps do not show up in Progress yet.
How do I track personal bests?
With benchmarks. Every exercise offers its own tests, such as a one-rep max or max reps. Log an attempt and Progress keeps your personal best and the trend. Benchmarks never pull results out of your workouts by themselves: you log an attempt on purpose.
Recovery
How does injury tracking work?
Add the injury with the body part, severity and start date. Log updates as you go, with a pain score out of 10 and your mood, and Progress shows the day count, the pain trend, and how far along recovery is. It is a recovery journal, not medical advice.
Will it tell me to rest?
No. The daily Recovery, Sleep and Strain scores give you a quick read on whether today is a day to push or to take it easier, but Progress does not flag days, block workouts, or change your plan. The call is yours.
Sync and devices
Does Progress work with Apple Health?
Yes. Progress reads steps, sleep, recovery data and weight from Apple Health, and writes back your weigh-ins (once you turn that on) and the runs, rides and walks you record. Strength workouts are not written to Apple Health yet, and workouts from other apps are not read into your history.
My Watch session didn't show up on my phone
Finish the session on the Watch first, then open Progress on the phone with the Watch nearby and give it a moment. The Watch keeps retrying until the phone has the session, and it is never duplicated, so it is safe to wait.
My steps are counted twice
That happens when two apps or devices write steps to Apple Health. Choose one source in the Health app: Settings → Health → Data Access & Devices.
Account and data
Where is my data, and can I export it?
On your phone first. With an account, your training syncs to it, and health data syncs only after you agree. Servers are in the EU. Settings → Privacy → Export my data prepares everything stored in your account as a download.
I reinstalled the app and my history is gone
Sign in with the same account you used before and your history downloads again. Anything that never synced, such as data logged while signed out, is not in your account. If it is still empty after signing in, write to support with the email on your account.
How do I delete my account?
Settings → Privacy → Delete account. You type DELETE, then confirm it is you by signing in again, and everything is removed in one step. Nothing can be recovered afterwards, so export first if you want to keep your history.
Focus mode
What does Focus mode actually block?
Every app except the ones you allow, for as long as a session is live: a workout, an interval timer, a cardio recording, or a free session. Notifications from blocked apps stay quiet until you finish. Phone and Messages always stay reachable, and it is separate from iOS Focus and Do Not Disturb, which Progress never changes.
How do I set it up?
Open Settings → Focus mode, allow Screen Time access, and pick the apps that stay available. Then tap Start Focus mode on any live screen, or turn on Start Focus mode with every workout.
Can I get stuck with my apps blocked?
No. Unlock apps on the live screen ends it at any point, it lifts by itself when the session ends, and it never lasts longer than three hours. Turning off Screen Time access in iOS Settings also clears it.
Pricing
What does Progress cost?
Nothing. Everything in the app is free, on every platform. There is no card to add, no trial to start, and no subscription to cancel.
Send us what happened, your device, and the app version. A person answers every message.
Everything in one app, from today.
Free, on iPhone and Apple Watch.