Progressive Overload Tracker: A Free Read on Each Lift

What it is

Kinoku tracks progressive overload on every lift you log, free and with no account. Open a lift in Stats and a small label says whether it is progressing, holding steady, or slipping, beside a strength chart and the weeks since your last best. Pro adds a dashboard for every lift and ideas for a stuck one.

The label is drawn only from the sets you logged. The strength line behind it uses the Epley one-rep estimate on sets of ten reps or fewer, and the Epley vs Brzycki page explains the choice of formula and cap. The free gym apps with progressive overload tracking roundup quotes what nine other apps put on their free plans.

What you get free

• A label on each lift: progressing, holding steady, or slipping.
• A count of the weeks since your last best on that lift.
• A quiet band on the chart, marking the flat zone while a lift holds.
• A switch that takes a move out of tracking, for warm-ups, rehab work, and anything else you never meant to push.

Why a label and not only a chart

A year of one lift is a noisy line, and reading a trend off it takes longer than most people spend in Stats. A label folds that line down to the one word you were squinting for.

Plateaus are measured in time rather than shape. Weeks since your last best is the number that says a lift has stalled, and no chart hands it to you without arithmetic you do yourself.

Some lifts should never be flagged at all. A warm-up or a rehab movement sitting flat is the plan working, so the switch that skips a move keeps those out of every stuck count on this page.

Ideas for a stuck lift (Pro)

When a lift has been holding or slipping for a while, a card lists a few things lifters try, such as another set, a lighter week, or a close variation. Each idea says why it might fit your case, and none of them change your training until you do.

The Lift Progress dashboard (Pro)

One screen ranks every lift you train, with the ones worth a look on top and each row carrying a small trend line beside its label. The summary line at the top works as the example. A line reading “5 of 8 lifts are moving up” means three sit lower in the list. Tapping any of those three opens its full chart with the flat band already drawn.

On the Coach screen (Pro)

A card can name up to three lifts that have stalled, with one plain line about why each one qualified. Tap “fewer like this” and the card goes quiet for you. You can also add a one-line lift note to your Weekly Recap, which stays off until you switch it on.

Quiet when it is not sure

Kinoku needs a run of sessions before it will label a lift, so thin data reads as “not enough yet” rather than a guess. The waiting is the real limit here. A lift you train once a month can go without a label for a long stretch, because three points cannot tell a plateau from one bad night.

Tier matrix

The per-lift label and the skip switch are free, while Pro adds the ideas card, the dashboard, and the Coach card.

The free layer

Every lift you log gets its label, its weeks-since-best count, its flat-zone band, and the switch that takes it out of tracking, at no cost. Pro adds the ideas for a stuck lift, the all-lifts dashboard, and the Coach card. The label describes what your own history already shows, which is the reason it belongs on the free side of the line.