Quick Start

Get up and running with ASAP in minutes.

1. Deploy ASAP

Follow the Installation Guide to deploy ASAP on your own infrastructure using Docker Compose. Once the stack is running, the app is available at http://<your-host> (port 80 by default).

2. Create Your Account

1. Open http://<your-host> in your browser
2. Click "Sign Up"
3. Fill in the registration form:
   • Full Name
   • Username
   • Email
   • Password
4. Click "Create Account"

3. Set Up Your Profile

Complete your profile so ASAP can calculate body metrics like BMI and track weight changes accurately.

1. Go to the Profile tab (bottom navigation)
2. Click "Edit Profile"
3. Enter your details:
   • Full name
   • Height (cm)
   • Target weight (kg)
   • Date of birth
   • Gender
4. Click "Save Changes"

See Profile & Stats for the full reference.

4. Log Your First Weight

Track your body weight to monitor body composition changes alongside your training performance.

1. From the dashboard, click "Log Weight"
2. Enter your current weight
3. Add a note (optional)
4. Click "Log Weight"

5. Create Your First Workout Session

Step 1: Start a session

1. Go to the Dashboard home
2. Click "Start Workout"
3. Enter a session name (e.g., "Push Day A", "Lower Power")

Step 2: Add exercises

1. Click "Add Exercise"
2. Browse or search the exercise library — 1000+ exercises organized by muscle group
3. Filter by category if needed
4. Click an exercise to add it to your session

Step 3: Log your sets

For each exercise:

1. Enter the weight used (kg or lbs based on your preference)
2. Enter the number of reps completed
3. Optionally add set notes — e.g., "RPE 8", "felt easy, increase next time", "form breakdown on last rep"
4. Click "Add Set"
5. Repeat for all working sets

Step 4: Complete the workout

1. Add all exercises and sets
2. Review and add any final session notes
3. Click "Complete Workout"
4. Your session is saved!

See Workout Sessions for a full walkthrough.

6. View Your Progress

Progress tab

1. Go to the Progress tab
2. View analytics — body weight trends, personal bests, volume statistics, training consistency
3. Use the time filter to adjust the date range: Week, Month, 3 Months, Year, or All Time

Exercise library

1. Go to the Exercises tab
2. Browse or search exercises
3. Filter by muscle group or category
4. View personal records per exercise

See Progress Tracking and Exercise Library for details.

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Tips for Success

Track consistently

• Log workouts immediately after training
• Even partial data is valuable — don't skip sessions
• Be precise with weights and reps

Progressive overload

• Review your previous session before training
• Aim to increase weight, reps, or volume over time
• Track trends weekly/monthly, not day to day

Use notes effectively

• Record RPE (Rate of Perceived Exertion) per set
• Note form issues or adjustments
• Document anything that might explain a good or bad session

Review your data

• Check the Progress tab regularly
• Identify patterns — what days, rep ranges, or exercises drive the most gains
• Celebrate PRs and milestones

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Common Workflows

Pre-workout review

1. Check your session history for your last similar workout
2. Note the weights and reps you hit
3. Plan to match or beat those numbers

Post-workout analysis

1. Complete and save your session
2. Compare to previous sessions in the History tab
3. Check if you hit any new PRs
4. Log your body weight if it's a weigh-in day

Weekly progress check

1. Go to the Progress tab, set filter to Week
2. Review total volume and number of sessions
3. Check weight trend and consistency
4. Adjust the following week's plan if needed

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Next Steps

• Workout Sessions
• Exercise Library
• Progress Tracking
• Profile & Stats
• API Documentation

Need Help?

• Check the Troubleshooting section
• Review the API Documentation
• Open an issue on GitHub