Getting started

When you first open the app

Swipe through three intro screens, fill in your profile, experience, and training goal, and you're ready to log.

1. Swipe through the intro and tap start on the last screen.
2. Enter a nickname, your sex, birth year, height, and weight.
3. At What do you mostly train?, pick Strength training or Running. Home, history and coach open in that mode, and you can switch later at the top of Home.
4. Choose how long you've lifted weights, then pick your training goal.
5. If you have lifted before, enter your estimated squat 1RM. If you don't know it, choose that you're not sure. If you choose This is my first time, the app asks how often and where you train and builds a first routine that fits your goal.

Your details are used to suggest weights and estimate calories burned. The weight unit (kg or lb) follows your device's region, and you can change it in settings.

Training goal

Your training goal sets the starting choices in the program builder, coach, and nutrition, and the set plan suggestion.

1. Tap the goal chip next to the date in Home, or go to Menu → App settings → Training goal.
2. Pick Strength, Hypertrophy, Fat loss, Recomposition, Muscular endurance, Hybrid, or Fitness & health.

A new goal applies from your next workout. The workout in progress and routines you made stay as they are. If you haven't picked a goal, the one guessed from your records is marked Guessed from your records.

No account needed

There's no sign-up or login. Your records are stored on this device.

Change your nickname in Menu → Account → Edit profile. Since records aren't sent to our servers, turn on sync across devices or make a backup file so you don't lose them with your phone.

How the app is laid out

The tabs at the bottom are Home, Record, Stats, Coach, and Menu.

• Home: today's workout, Quick record, Programs, and My routines.
• Record: past workouts by date, where you edit or delete them.
• Stats: weekly goal, muscle recovery, strength balance, and volume trends.
• Coach: PRO+ block programs and readiness coaching. Without PRO+ you'll see an introduction only.
• Menu: App settings, Transfer & backup, Send to trainer, calculators, and health app connections.

Use the dumbbell and runner button at the right of the Home header to switch between strength mode and running mode. In running mode, all five tabs turn toward running.