Body Progress & ReadinessGentleTools Fitness · Free Progress web tool
Private · browser storage
Progress workspaceFree Web Tool

Body Progress & Readiness

A complete free progress workspace for reviewing the week, checking training readiness, tracking body measurements and seeing longer-term trends directly on gentletools.com. No app installation is required or offered.

Free to useBrowser basedLocal data
Use this tool directly on gentletools.com. App installation is intentionally disabled.
7-day progress pulse

Your recovery & progress at a glance

Readiness and measurement context from the connected local Fitness dataset.

Live local data
Avg readiness—last 7 days
Check-ins—last 7 days
Latest weight—measurements
Measurements—all saved
7-day readiness trendLatest saved readiness score for each day.
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Start logging to build your personal trend.

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Readiness pulseNo data yet

Average of recent saved check-ins.

Fitness Web ControlsSample mode, local data protection, backup and guarded data controls for your browser-based Fitness workspace.
Checking connection…Checking storage…Real data mode

Website-only mode · no separate Fitness app installation.

Restore Fitness backup?

Existing matching local data groups will be replaced.

A safety backup of the current local Fitness data will be downloaded before the restore is applied.

Step 1 of 3 · Scope

What do you want to delete?

Choose the smallest scope you need. Nothing is deleted yet.

Weekly progress review & goals

Bring together the last seven days of workouts, readiness check-ins, body measurements and nutrition logs, compare them with the previous seven days and track optional local goals.

Cross-tool weekly reviewWorkout, nutrition, readiness and measurement history is summarized from one connected local dataset.
Conservative readiness layerGREEN / YELLOW / RED handling changes planning behavior without claiming an injury or symptom is medically safe.
Local browser dataYour connected Fitness records stay in this browser unless you explicitly export a backup.

This section reports observed data only. A change in weight, waist or readiness is not automatically labeled positive, negative, healthy or unhealthy.

Progress goalsOptional local targets for consistency and body measurements.

Goals are tracking markers, not medical recommendations. Numeric goal fields do not use arbitrary upper ceilings; the data layer only rejects values that cannot work as positive goals.

Weekly review

Last 7 days vs previous 7

Observed activity and measurements only — no diagnosis or automatic medical interpretation.

No cross-app history yet. Log a workout, readiness check-in, body measurement or nutrition day to build this review.

This review reads only local GentleTools Fitness history from this browser. It does not upload your workout, readiness, measurement or nutrition data. © GentleTools · gentletools.com

Daily readiness

Combine sleep, energy, soreness, pain and motivation with conservative GREEN / YELLOW / RED safety overrides and real saved history.

Use your own recent baseline.This is a transparent planning score from self-ratings, not a medical test or validated clinical readiness scale. Ratings are interpreted on a 0–10 scale; mistyped outliers are normalized rather than blocking calculation.
Safety override

The numerical score never overrides current warning signs or professional restrictions.

If any item below applies now, training guidance from this score will be paused.
How the score is calculated

Sleep 25% · Energy 25% · Low soreness 20% · Low pain 20% · Motivation 10%. Each input is normalized to 0–100, then combined with these fixed weights.

Safety is separate: YELLOW forces conservative guidance and RED pauses training guidance regardless of the numerical score.

Nothing is saved until you choose Save check-in. No demo or sample values or history are created.

Saved check-ins from the last 7 days0 saved in 7 days

No saved readiness history yet. The chart appears only after you save a real check-in.

Body measurements

Save real measurements, chart 30/90/all-time trends, edit entries and export your own history.

Only values you enter are saved. Numeric inputs do not use arbitrary upper ceilings; invalid non-numeric or impossible negative values are handled by the data layer instead of trapping the form.

Progress history

No saved measurements for this metric and range yet.

Saved measurements

No saved measurements yet.

Measurements stay in this browser on this device. Individual delete uses a second confirmation click. There is no bulk-delete shortcut. © GentleTools · gentletools.com

Body composition check

Calculate adult BMI, waist-to-height ratio and the clearly labeled legacy circumference body-fat estimate using the shared calculation engine.

Adult-oriented calculator.BMI uses CDC adult categories for ages 20+. The tape-measure body-fat value is a legacy circumference estimate and is not the current U.S. Navy BCA method. The form does not impose an arbitrary upper age ceiling.
Tape measurements

Use a flexible, non-stretch tape. Keep it level and snug without compressing the skin. Small placement changes can materially change a circumference estimate, so use a consistent technique.

No sample measurements are inserted. After a successful calculation, age, sex, height and weight are kept in your local GentleTools Fitness profile so other tools can reuse them. Tape measurements are not added to that profile; the full calculation is stored only when you choose Save result.

Method notes

BMI categories follow the CDC adult categories for ages 20+. The circumference estimate uses the older neck/waist/hip logarithmic tape equations commonly associated with the legacy Hodgdon–Beckett/Navy method. Current Navy BCA guidance uses a different process, so this tool does not report Navy pass/fail status.

Longer-term trend dashboard

Bring saved training volume, readiness and body-weight trends together across 30, 90 or all saved history without creating a second copy of the data.

This dashboard reads existing GentleTools Fitness data from this browser on this device. It does not create sample history or diagnose health changes. © GentleTools · gentletools.com

Free website-only Fitness tool.Use it directly on gentletools.com. Local records remain in this browser unless you export them.© 2026 GentleTools · gentletools.com