Plan and log lifting

Lift opens as a workout-first hub. You can start the next planned lift, begin a blank workout, repeat recent work, or use a reusable template without opening the full plan editor first.

Start a lift

1. Open Lift.
2. Choose the next planned session, Blank workout, Repeat last, or a quick template.
3. Review the exercise blocks and set rows.
4. Record the exercise, reps, load, unit, rest, and effort for completed sets.
5. Add or substitute an exercise when the planned choice does not fit.
6. Mark at least one set complete, then select Finish Workout.

A programmed session groups consecutive sets under one exercise while preserving each set's own target.

Exercise choices and drafts

The active logger includes a searchable exercise catalog with movement and equipment hints. You can use common aliases or keep a custom exercise name when the catalog does not fit.

Strength, Calisthenics, Mobility, and Other keep separate active drafts. Moving between workout types does not replace the draft for another type.

Plan a lifting block

From Lift home, open the Plan action to reach the Plan Library filtered for lifting. You can choose a block and adjust weeks, weekly frequency, lift days, run days, equipment, session length, and aggressiveness before applying it.

Generated plans include warmups, cooldowns, exercise substitutions, effort targets using reps in reserve, rest guidance, deloads, and spacing rules for athletes who also run.

What is saved

Only completed sets drive the saved structured strength log. This prevents an untouched programmed workout from being recorded as completed.

Web and Android use the same main workout model, but a record can exist locally on Android before synchronization completes.

Related: Training plans, Today and readiness, and Progress, sleep, and recovery.