Your focus
What are you working towards?
This changes the language used by the tracker; it does not generate a personalised training prescription.
PrimeLife weight-management tool
Strength & Activity Tracker
Track everyday movement, strength training and physical function without turning exercise into a calorie allowance. Your records stay on this device unless you choose to sync a private copy to your Google Drive app-data area.
Designed for progress, not perfection.
Use the tracker to follow your own pattern over time. It does not prescribe an exercise programme or decide what level of activity is safe for you.
This week
Your activity snapshot
0activity min
0strength days
—avg steps
Start logging to build your own weekly pattern.
Everyday movement
Log today
Strength training
Log a workout
Use a quick log when the detail does not matter, or record exercises, sets, reps and resistance when you want to follow progression.
Today
Entries
Nothing logged for this date yet.
Workout editor
Record strength workout
min
Exercises
Add as much or as little detail as is useful. Bodyweight, bands, assisted work and machine levels are supported.
Fast entry
Start a workout
Reusable
Your templates
Save a detailed workout as a template to make repeat sessions faster.
History
Recent strength sessions
No strength sessions logged yet.
0activity min this week
0strength days this week
—average daily steps
0active days this week
Weekly pattern
Activity over the last 8 weeks
Moderate and vigorous minutes are shown as guideline-equivalent activity minutes; vigorous minutes count double for this comparison. Light activity remains in your records but is not converted into this reference measure.
UK adult guideline context
At least 150 minutes of moderate-intensity activity (or equivalent) per week, plus strengthening activities on at least 2 days. This is population-level guidance, not a personalised exercise prescription.
Strength progression
Follow an exercise
Select an exercise with at least two logged sessions to see a trend.
Training balance
Movement patterns recorded
A descriptive view of what you have logged in the last 28 days. It is not a completeness score.
Optional progress checks
Physical function
These optional records can help you compare your own performance over time. Stop if a test causes pain, dizziness or unusual breathlessness.
30-second sit-to-stand
Plank
sec
Walking check
km
min
Preferences
Units
Changing display units does not alter previously saved values; records are normalised internally so the history remains comparable.
Cross-device backup
Keep your tracker with you
Google Drive sync stores a private copy in the application-data area of your own Google account. The tracker does not save your activity or workout history in the PrimeLife WordPress database.
01Your Google accountPrivate app-data storage.
02Cross-deviceReconnect the same account elsewhere.
03Future-readyThe export includes standard record types for the planned PrimeLife dashboard.
Not connected. Your tracker is currently saved on this device only.
Google Drive sync has not been configured for this installation yet. Local storage and file export still work normally.
Portable copy
Export or restore your data
The JSON backup keeps workout structure intact and includes a future-integration record feed. It can be restored into this tracker later.
Manage saved data
Remove tracker records
Clearing this device does not delete a Google-synced copy. Deleting the Google copy does not automatically clear this browser.
1
Free Strength & Activity Tracker for Weight Loss
The tracker is designed to make activity logging straightforward. You can record steps and cardio activity, save detailed strength workouts, repeat previous sessions and review your progress over time.
Why track activity during weight loss?
Physical activity has health benefits even when it does not lead directly to additional weight loss. UK guidance encourages adults to be active every day, minimise long periods of inactivity and include both aerobic and muscle-strengthening activity each week.
For adults aged 19 to 64, the UK Chief Medical Officers recommend aiming for at least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous activity, or an equivalent combination. They also recommend muscle-strengthening activity on at least two days each week.
The guidance also notes that strengthening activity may be particularly important for maintaining muscle mass in people using GLP-1 weight-management medicines. The PrimeLife tracker therefore puts strength and physical capability alongside general activity rather than treating exercise only as a calorie-burning tool.
What can you track?
Daily activity
Record steps, walking, cardio and other activities without needing a smartwatch. Add duration and intensity where useful and build a picture of how active you are across the week.
Strength training
Log exercises with sets, repetitions and resistance. The tracker supports weights, bodyweight exercises, resistance bands, assisted exercises and machine-based training, so it can be used at home or in a gym.
Workout templates
Save workouts you use regularly and repeat your last session instead of entering everything again. This makes it easier to compare like-for-like sessions and see whether your strength is being maintained or improving.
Progress over time
Review activity and strength-training consistency over time. Optional functional checks, such as sit-to-stand, plank and walking tests, can also help you monitor physical performance beyond the number on the scales.
Strength training for weight loss
Strength training can include free weights, resistance machines, bands or bodyweight exercises. You do not need to be an experienced gym user to benefit from becoming more active or adding appropriate strengthening activity.
During weight loss, the aim should not simply be to make the scale fall as quickly as possible. Maintaining strength, staying active and eating an appropriate diet can all form part of a more rounded approach to weight management.
If you are new to exercise, have a medical condition, have recently been unwell, are pregnant, or are unsure what level of activity is appropriate for you, seek advice from an appropriate healthcare professional before making a significant change to your exercise routine.
Exercise while using Mounjaro, Wegovy or another GLP-1 medicine
Weight-management medicines are intended to be used alongside changes to diet and physical activity. NICE guidance for medicines used to manage overweight and obesity recommends increased physical activity alongside a reduced-calorie diet, while recognising that activity has benefits regardless of the amount of weight lost.
If you are taking prescribed weight-management treatment, the amount and type of exercise that suits you will depend on your health, fitness, symptoms and circumstances. The tracker records what you do; it does not prescribe an exercise programme or tell you to change your medication.
Should exercise calories be added back to your food target?
The PrimeLife tracker deliberately keeps activity and calorie targets separate. Exercise calorie estimates from watches, gym equipment and apps can vary considerably, so the tracker does not automatically increase your food target because you have exercised.
Instead, the aim is to help you monitor activity, strength and consistency alongside your wider weight-management plan.
A clearer picture than weight alone
Weight is useful, but it is only one measure of progress. Someone may be losing weight while also becoming fitter, walking more often or getting stronger. Tracking these changes can make progress easier to understand and gives you useful information to discuss with your healthcare team where appropriate.
PrimeLife is developing its weight-management tools so that weight, nutrition, activity and treatment information can ultimately work together. The Strength & Activity Tracker has been built with that wider picture in mind.
Considering medical weight management?
PrimeLife provides clinician-led online weight-management treatment for eligible adults in the UK, with treatment options considered after an appropriate clinical assessment.
Sources and further reading
Medical Disclaimer
This article provides general information and does not replace medical advice. Always speak to your GP, pharmacist or another qualified healthcare professional before you start, stop or change any treatment. A qualified prescriber must assess whether a treatment is suitable for you. PrimeLife only prescribes treatment after a full clinical assessment.
Content created by Jonathan James GPhC 2066318
Last clinically validated on 18/08/2026
