Progress & body details
The Progress dashboard — weekly stats, plan schedules with reminders, streaks and goals, BMI and calorie estimates, and how long your history is kept.
Open Progress from the Programs tab (the chart icon) or from Settings → Progress & goals to see how your training is going: what you did this week, how your plans are tracking, and — with a few optional details — your BMI and estimated calories burned.
What you see, by account type
- Without an account — this week’s workouts, minutes and reps, a 7-day activity chart, and your plan progress. Everything is computed on your device.
- Free account — adds body details (BMI, calories), plan scheduling with reminders, and the optional streaks, weekly goal ring and milestones.
- Sequal Pro — adds the Trends section: monthly and yearly charts, your weight trend with a goal line, a calendar heatmap, personal records, and up to 3 years of history backed up across your devices.
Honest tracking
A session only counts once you actually finish or stop it — the app records the real duration and the reps you completed. Skipped sessions aren’t padded, and calories are never guessed: if you haven’t added your weight, the calories tile simply invites you to add it.
Plan schedules and reminders
On any program, tap Start plan and pick a start date (today or later). Day 1 lands on that date and each day follows on the calendar, so the dashboard can show today’s session and whether you’re on track. Add an optional daily reminder time and the app nudges you with a notification on days a session is due — entirely on your device, and easy to change or remove from the program page.
Falling behind is handled gently: your next session is simply the first day you haven’t done yet. No lost progress, no guilt.
Streaks, goals and milestones (all optional)
Everything gamified is off by default. Turn on what motivates you in Settings → Progress & goals:
- Workout streaks — consecutive training days, with a one-rest-day allowance so a recovery day doesn’t reset you.
- Weekly goal — pick workouts or minutes per week; the dashboard shows a progress ring.
- Milestones & records — total workouts, hours trained, longest session, best week.
- Activity calendar — a month heatmap of your training days (in Pro Trends).
Body details, BMI and calories
Add your height, age and (optionally) sex under Profile → Body details, and log your weight from the Progress page. We ask for your age, not your date of birth — it’s all the estimate needs, and it’s less personal to keep. Sequal then shows:
- BMI with the standard WHO range labels,
- an estimated resting daily burn (Mifflin-St Jeor),
- calories per session, estimated from the kind of training (MET-based), your time actually trained, and your weight at the time.
These are estimates for motivation and trend-watching, not medical advice. All body details are optional, and you can remove them anytime.
Your data and how long it’s kept
- On your device — your history stays until you delete it (Settings → local data controls).
- Free account cloud backup — workout history and weight entries are kept for 6 months in the cloud.
- Sequal Pro cloud backup — kept for 3 years in the cloud, across all your devices.
- No account — nothing ever leaves your device.
See Account, data & deletion for the full picture.