AM-ANX/strength-progression-tracker

A comprehensive strength training progression tracker with intelligent planning, performance analysis, and beautiful interactive visualizations.

🚀 Features

📊 Smart Progression Planning

• —Automatic progression rates based on exercise categories:
• —Barbell (compound): +5 kg/week
• —Dumbbell: +2.5 kg/week
• —Isolation: +2 kg/week
• —Small muscle: +1 kg/week
• —Automatic deload weeks every 4th week at 70% intensity
• —Goal-oriented planning from current max to target weight
• —Customizable sets and reps for different training styles

🎯 Performance Tracking

• —Smart performance classification:
• —🟢 Easy: Actual weight ≥ planned + 2.5%
• —🟡 Normal: Within ±2.5% of planned
• —🔴 Fail: Actual weight < planned - 2.5%
• —RPE tracking (Rate of Perceived Exertion)
• —Training volume analysis
• —Completion rate monitoring

📈 Interactive Visualizations

• —4-panel dashboard with comprehensive analytics:
• —Weight Progression: Planned vs actual with deload markers
• —Training Volume: Weekly volume comparison
• —Performance Distribution: Success rate pie chart
• —Reps vs Weight: Scatter plot with week-based coloring
• —Hover tooltips with detailed information
• —Color-coded performance indicators
• —Professional Plotly charts

💾 Data Management

• —SQLite database for persistent storage
• —Relational data model with proper foreign keys
• —Exercise library with categories and muscle groups
• —Historical workout logging
• —Export capabilities

🛠️ Technology Stack

• —Frontend: Streamlit
• —Database: SQLite
• —Visualization: Plotly
• —Data Processing: Pandas, NumPy
• —Deployment: Hugging Face Spaces

📱 How to Use

1. Create a Progression Plan

• —Navigate to "📝 Create Plan"
• —Enter exercise name and current 1RM
• —Set goal weight and timeframe
• —Choose exercise category for smart progression
• —Generate your personalized plan

2. Log Your Workouts

• —Go to "✍️ Log Workout"
• —Select your exercise and week number
• —Enter actual weight, sets, and reps performed
• —Add RPE rating and notes
• —Get instant performance feedback

3. Analyze Your Progress

• —Visit "📈 Analytics" for detailed insights
• —View interactive charts showing your progression
• —Monitor completion rates and volume trends
• —Identify patterns in your performance

4. Dashboard Overview

• —Check "📊 Dashboard" for quick stats
• —See all your active programs
• —Monitor overall progress across exercises

🎯 Demo Mode

Try the "🎯 Demo" page to explore all features with sample data:

• —Generates a 12-week bench press program
• —Includes realistic workout logs
• —Shows complete analytics dashboard
• —Perfect for understanding the system

📊 Example Use Cases

Powerlifting Training

• —Track squat, bench, deadlift progression
• —Monitor volume and intensity
• —Plan competition prep cycles

Bodybuilding

• —Track isolation exercises
• —Monitor training volume
• —Analyze muscle group development

General Fitness

• —Track compound movements
• —Monitor strength gains
• —Plan progressive overload

🔬 Data Science Features

• —Automated calculations for training volume
• —Statistical analysis of performance trends
• —Predictive planning with smart progressions
• —Data visualization with professional charts
• —Export capabilities for further analysis

🏗️ Database Schema

Exercises Table

• —Exercise name, category, muscle group
• —Equipment type and creation date

Progression Plans Table

• —Weekly planned weights, sets, reps
• —Deload week flags and notes
• —Linked to specific exercises

Training Logs Table

• —Actual workout performance
• —RPE ratings and performance status
• —Date tracking and notes

🚀 Getting Started

1. 1.Create Your First Plan: Use realistic current max and achievable goals
2. 2.Log Consistently: Regular logging provides better insights
3. 3.Monitor Performance: Use color coding to adjust future planning
4. 4.Analyze Trends: Review charts weekly to optimize training

📈 Performance Optimization

• —Smart Deloads: Automatic recovery weeks prevent burnout
• —Progressive Overload: Calculated weekly increases
• —Performance Feedback: Immediate status on each workout
• —Volume Tracking: Monitor total training load

🎨 Visualization Features

• —Interactive Charts: Zoom, pan, and explore your data
• —Color Coding: Instant visual feedback on performance
• —Multiple Views: Different perspectives on your progress
• —Export Options: Save charts for sharing or reports

Start tracking your strength journey today with intelligent planning and beautiful analytics! 💪