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Health and progressHow do check-ins and progress photos work?
Updated 7 July 2026
Regularly logging your body metrics is one of the most effective ways to measure your fitness progress. In Focal, check-ins allow you to build a comprehensive history of your journey through weight tracking, progress photos, personal notes, and a readiness score. This guide explains how to log your daily check-ins and how to use the built-in analytics to review your results over time. You will learn the step-by-step process for adding a check-in, how to review your past data in the timeline view, and how these logs interact with other features like Apple Health and adaptive calorie coaching. By understanding how to properly use check-ins and progress photos, you can keep your nutrition targets accurate and ensure you are moving steadily toward your goals.
Check-ins, Photos, and Seeing Progress
Maya Chen, Focal product specialist — knows every feature inside-out · Callum Brooks, Strength coach and nutrition advisor — ten years coaching everyday lifters
The host and guests are fictional characters. This conversation is scripted and based on verified information from this help article.
Section 1
Introduction
Regularly logging your body metrics is one of the most effective ways to measure your fitness progress. In Focal, check-ins allow you to build a comprehensive history of your journey through weight tracking, progress photos, personal notes, and a readiness score. This guide explains how to log your daily check-ins and how to use the built-in analytics to review your results over time. You will learn the step-by-step process for adding a check-in, how to review your past data in the timeline view, and how these logs interact with other features like Apple Health and adaptive calorie coaching. By understanding how to properly use check-ins and progress photos, you can keep your nutrition targets accurate and ensure you are moving steadily toward your goals.
Section 2
Key takeaways
The essentials to remember.
- Logging your body weight is required for a check-in, while photos, notes, and a readiness score are optional.
- You earn 5 XP checking in on the current day.
- Past check-ins can be viewed as a timeline, logbook, or photo slideshow.
- Pro users have access to advanced weight trend views and side-by-side photo comparisons.
- Check-in weight data automatically updates your adaptive calorie coaching limits.
- Your logged weight can optionally sync directly to Apple Health.
Section 3
Logging your daily check-in
Creating a new check-in is quick and straightforward. You can record your data daily to build an accurate picture of your progress.
- 1. Open Check-ins from your profile or progress area.
- 2. Enter your current body weight, which is required to unlock trend features.
- 3. Upload or take a progress photo and add a personal note if desired.
- 4. Select a readiness score from 0 to 100 to reflect how you feel that day.
- 5. Save your check-in to add it to your logbook.
Section 4
Viewing trends and progress photos
Once you have logged multiple check-ins, Focal generates visual tools to help you review your journey. You can browse your past check-ins using the timeline and logbook views. The progress photo slideshow lets you watch your physique change across multiple logs. For users tracking their weight consistently, Focal provides weight trend analytics to smooth out daily fluctuations. Advanced trend views are available to Pro subscribers on the paywall.
Section 5
Comparing past check-ins
Sometimes looking at a direct comparison is the best way to see how far you have come. Focal lets you select two different check-ins and view them side by side.
- 1. Select your starting check-in from the timeline.
- 2. Choose a more recent check-in to compare.
- 3. View your weight delta to see exactly how much your weight has changed between the two dates.
- 4. If you are a Pro user, compare the progress photos from both dates side by side.
Section 6
Integrations and rewards
Your check-ins do more than just record data in a vacuum. When you log your body check-in for the current day, you earn 5 XP as a reward for staying consistent. Additionally, the weight data you provide feeds directly into your adaptive calorie coaching if you have set nutrition targets. This ensures your macronutrient advice stays accurate as your body changes. If you have connected Apple Health, the weight from your check-ins can automatically sync to your Apple Health profile.
Section 7
Common questions
- Do I have to add a photo every time I check in?
- No, progress photos are entirely optional. The only required field for a check-in is your body weight.
- Why is my readiness score important?
- The readiness score from 0 to 100 allows you to record how you feel physically and mentally on a given day. This adds helpful context to your weight fluctuations and training performance.
- How do I get side-by-side photo comparisons?
- The ability to view two progress photos side by side is a Pro feature. Free users can still compare two check-ins to see the weight delta.
- Will I earn XP if I log a check-in for a previous day?
- No, the 5 XP reward is only granted when you log your body check-in on the current calendar day.
- Why did my nutrition targets change after a check-in?
- If adaptive calorie coaching is active, Focal uses your latest weight data to adjust your daily limits accurately. This keeps your nutrition aligned with your current physical state.
Section 8
In the app
Where to find this in Focal.
To log your next check-in or view your historical data, navigate to the profile or progress area inside the Focal app. Tap on the Check-ins section to open your timeline and logbook. From here, you can tap the plus icon to create a new entry for today. As a practical next step, try to log your weight at the same time each morning under the exact same conditions. Consistency is key for accurate data collection. Once you have a week of check-ins recorded, explore the analytics tab to see your weight trend line take shape and observe how your daily entries feed into your adaptive coaching.
