The training log

The training log records workouts and activities, and every one counts toward a single weekly goal. Sessions recorded on Apple Watch come in automatically; anything else is a few taps. Training sits on the timeline beside your doses and your sleep, so a recovery protocol can be judged against actual load rather than a feeling.

How it works, step by step

1. Set the weekly goal. One target for the week, which all workouts and activities count toward.
2. Train. If you wear an Apple Watch, the session is imported on its own. Otherwise, add it in a few taps.
3. Read it against the rest. The week shows training beside the dose log and, with wearables connected, sleep and recovery.

Why training belongs next to the doses

There are two common reasons people on a protocol want training on the same timeline.

The first is recovery. Many people run compounds they hope will help with soft tissue or recovery. Whether something helps recovery is a question about load: the same soreness means something different after an easy week than after a heavy one. Without a training record, the judgement falls back on a feeling. The peptides for recovery page covers what the evidence on those compounds is, and much of it is animal data.

The second is keeping muscle during weight loss. On a GLP-1 receptor agonist, part of the weight lost is lean mass; in the STEP 1 body composition substudy it was roughly 40 percent. A review in Advances in Nutrition found that both endurance and resistance exercise help preserve muscle during weight loss, and that resistance exercise also improves strength. The best trial evidence for combining exercise with a GLP-1 drug comes from Copenhagen.

In that randomised trial, only the combination of exercise and liraglutide improved HbA1c, insulin sensitivity and cardiorespiratory fitness. It is one trial, with an older GLP-1 drug, but it is the clearest evidence that training adds something on top of the medicine. The muscle loss page has more.

Two notes on reading that trial. It was funded in part by the Novo Nordisk Foundation, and participants started the year after already losing an average of 13.1 kg on a low-calorie diet, so it tested keeping weight off rather than losing it. Neither point undermines the result; both are worth knowing before quoting it.

Why one weekly goal

Training plans fall apart on the detail: a missed leg day becomes a missed week. A single weekly target that any workout or activity counts toward is forgiving in the right way. It records what you did, it shows whether the week was a training week or not, and it does not ask you to categorise every session before it counts.

What to log by hand

Anything the watch did not record: a gym session without the watch on, a match, a long walk, a class. A few taps is enough. What matters for reading the timeline later is that the session exists on the right day. A heavy week that is missing from the log looks like a rest week, and a recovery protocol judged against a rest week will look better than it is.

Who it is for

• People on a GLP-1 receptor agonist who are lifting to hold on to muscle.
• Anyone running a recovery-oriented protocol who wants to judge it against real training load.
• People who already wear an Apple Watch and want sessions on the timeline without typing them.

How it connects to the rest of the app

Training sits beside the dose log, the nutrition log and sleep and heart rate variability from the wearable integrations. Dated body scans on the same timeline show whether the training is holding muscle while the weight comes down. Remi can answer questions using your training alongside your doses. The community weekly board and friend streaks keep the logging going.

Connect your watch, or log this week's sessions by hand, and set one weekly goal. Two or three weeks in, the training line next to the dose line starts to answer questions on its own. The app is on the download page.