FAQ.

LIFTL is on the App Store for iPhone. Download it, open the app, and create your account — it takes under two minutes, and no credit card is required to start. Everything you need to log your lifts is free.

Not yet. LIFTL is launching on iOS first, and an Android version is in development. When it's ready, we'll point straight to Google Play.

Logging happens in the app, where you run and record your workouts. The web portal is your companion for everything after: your full session history, the Pro analytics suite (strength curves, muscle heatmaps, and more), CSV export, and fixing a recent session within its 48-hour window. You can't start or log a workout from the web.

Yes. You can bring your training history in from Hevy and Strong. Support for FitNotes and JEFIT is coming soon.

Spotify integration is coming soon — connect Spotify and set a default playlist so your music starts the moment your session does.

Free ($0, forever) covers the essentials: unlimited workout logging, nearly 500 built-in exercises, the rest timer with audio cues, Quick Start workouts, up to 3 saved templates, your last 14 days of history, and custom themes.

Pro ($2.99/month) unlocks the analytics that turn your logs into insight — strength curves and estimated 1RM, volume trends, muscle heatmaps, workload (ACWR) and recovery readiness, PR history, and more — plus unlimited history, full CSV export, unlimited templates, the custom exercise creator, and the Pro web portal.

Pro starts with a 14-day free trial that you begin in the app. You won't be charged during the trial. If you don't cancel before it ends, it automatically converts to $2.99/month. Cancel any time during the trial and you'll keep Pro until the trial period is up.

LIFTL Pro is billed through your Apple account as an in-app purchase, not directly by LIFTL. Your subscription, payment method, and receipts all live in your Apple account.

Because Pro is an Apple subscription, you cancel it through Apple — not inside LIFTL. On your iPhone, open Settings › Apple ID › Subscriptions, tap LIFTL, then Cancel Subscription. You'll keep Pro until the end of the current billing period.

Refunds for App Store purchases are handled by Apple, not LIFTL. You can request one at reportaproblem.apple.com. If something went wrong, reach out to support too — we'll help however we can.

Subscriptions are purchased and managed through Apple. The web portal can show your current status and link you to Apple's subscription settings, but the purchase, payment method, and cancellation all happen in your Apple account. To go Pro, download the app and start your trial there.

To permanently delete your account and all of your training data, contact us from the LIFTL app or email support@liftl.io and we'll take care of it. Deletion is permanent — your sessions, sets, personal records, and preferences are removed for good.

No — these are separate. Deleting your LIFTL account does not cancel your Apple subscription. If you're a Pro subscriber, cancel your subscription with Apple first (Settings › Apple ID › Subscriptions), otherwise Apple may keep billing you even after your account is gone.

Your data is yours. Pro members can export their entire history as a CSV — every set, rep, weight, distance, and hold time — from the web portal. For how we store and handle your information, see our Privacy Policy.

Free members can view their last 14 days of workout history. Upgrading to Pro unlocks your complete history — every session, forever — along with the full analytics suite.

Added Load is the extra weight you add to a movement, like a dip belt, weight vest, dumbbell, or plate.

For many bodyweight movements, this can be left at 0.

Estimated Total Load is LIFTL's estimate of how much load your body handled during a rep.

For bodyweight exercises, this is usually higher than Added Load because your bodyweight contributes to the movement.

LIFTL uses:

Estimated Total Load = (Bodyweight × Factor) + Added Load - Assistance

Current app behavior:

• —Assistance is currently treated as 0 unless assistance tracking is added.
• —Each bodyweight exercise uses a factor.
• —If an exercise does not have a custom factor, a default fallback factor is used.

Added Load and Estimated Total Load are different values:

• —Added Load = weight you manually added.
• —Estimated Total Load = full estimated resistance of the movement.

Example:

• —Bodyweight: 200 lbs
• —Factor: 0.8
• —Added Load: 0 lbs
• —Estimated Total Load: 160 lbs

No. Added Load is optional for bodyweight exercises.

If you do not add any extra weight, leave it at 0.

Because the movement factors are different.

A push-up and an air squat do not load the body the same way, even at equal reps.

Load estimation behavior can improve over time.

When estimation logic or factors change, newer workouts may calculate differently than older logged data.

No. These are estimates designed to be directionally accurate and consistent for tracking progress over time.

Estimated Total Load is used for strength-oriented logging and related summary metrics (for example, set load and total weight/volume calculations).

Isometric holds are better represented by time-under-tension than by reps.

If hold-specific tracking is enabled, those exercises should use duration-based metrics instead of standard strength reps.

Volume is the total weight you moved: each working set counts as weight × reps, summed across the set, workout, or week.

Warm-up sets and cardio/distance sets are not included — only working strength sets count toward volume.

Estimated 1RM is a prediction of the most weight you could lift for a single rep, based on a set you actually logged.

LIFTL uses the Epley formula:

Estimated 1RM = Weight × (1 + Reps ÷ 30)

A single-rep set just uses the weight itself. e1RM lets LIFTL compare sets fairly across different rep ranges — a heavy triple and a lighter set of ten can be measured on the same scale.

It is an estimate for tracking trends, not a tested one-rep max.

A set is flagged as a PR when it beats your previous best for that exercise.

For strength comparisons, LIFTL ranks PRs by Estimated 1RM rather than raw weight — so a heavier estimated max counts as a PR even if the reps are different. Your best lifts are ordered by e1RM.

The Strength chart tracks the three main barbell lifts — Bench Press, Back Squat, and Deadlift.

For each week, LIFTL takes your best Estimated 1RM on each lift. Weeks where you didn't train a lift carry forward your last value, so the line reflects your standing max over time.

The Strength Trend chart focuses on what you've actually been training lately, not your all-time favourites.

It looks at the last 6 weeks and scores each exercise by how many working sets you logged, weighting more recent weeks more heavily. An exercise has to show up in at least 2 different recent weeks to qualify, and the top three by that score are charted.

Each line is the same best-so-far Estimated 1RM used elsewhere, drawn across the last 12 weeks — so as your training focus shifts, the chart follows the lifts you're currently putting work into.

The muscle split shows each muscle group's share of your working volume over the last 30 days.

Each working set's weight × reps is added to its exercise's muscle group, then shown as a percentage of your total. Warm-ups and cardio are excluded.

A frequency streak counts how many consecutive weeks (Monday–Sunday) you hit a target number of training days — 2, 3, 4, or 5 sessions per week.

The current week only adds to the streak once you've already met the target. Falling short mid-week doesn't break the streak until the week actually ends.

Progressive overload compares your best Estimated 1RM on each exercise over the most recent 4 weeks against the previous 4 weeks.

An exercise trends up or down when that change is at least 2% either way; smaller changes are shown as flat. Only exercises you've trained at least 3 times appear.

ACWR compares your recent training load to your established baseline:

ACWR = This week's volume ÷ average weekly volume of the prior 4 weeks

It's a rough gauge of how quickly your workload is ramping:

• —Below 0.8 — undertrained
• —0.8–1.3 — optimal
• —1.3–1.5 — overreaching
• —Above 1.5 — high ramp

These zones are general training-load guidance, not medical advice — listen to your body and your coach.

Isometric exercises (plank, wall sit, dead hang, and similar) are measured by time under tension — how long you held the position — rather than reps.

LIFTL tracks your weekly and monthly hold time, your longest single hold, and any added load on it. See What about isometric hold exercises? under Load Estimation for how added weight factors in.

Yes — editing your history is a LIFTL Portal feature, available on the web. Open your Session History, tap a workout to expand it, then tap any value — weight, reps, distance, time, or hold duration — to edit it. Changes save automatically when you tap away.

Editing recalculates everything that depends on that set, so your volume, estimated 1RM, and PRs all stay accurate. If a correction creates a new best, the PR trophy moves to the set that earned it.

Workouts can be edited for 48 hours after they're recorded. After that the session locks and its values become read-only.

This keeps everyone's stats honest — your history reflects what you actually did on the day, not numbers adjusted long after the fact. A locked session will show a note explaining why editing is unavailable.

If the workout is still within its 48-hour window, yes. In the Portal, expand the session, find the exercise you want, and use Add set beneath it. You'll get the right fields for that exercise — weight and reps for lifts, distance and time for cardio, or hold time for isometric holds — pre-filled from your last set so it's quick to enter.

You can add sets to exercises you already logged in that session. Adding a brand-new exercise to a past workout isn't supported yet — log new exercises during a workout in the app.

Within the 48-hour window, each set in the Portal has a delete control. Because removing a set is permanent, you'll be asked to confirm before it's gone — the confirmation shows which set you're about to remove so there are no surprises.

If a session has only one set left, that last set can't be deleted on its own — delete the whole workout instead (see below). Deleting a set re-checks your PRs, so if you remove the set that held a record, the trophy moves to your next-best effort.

Yes. Isometric holds (plank, wall sit, dead hang, and similar) are tracked by hold time rather than reps, so in the Portal you edit them by their duration — and by any added load if you held extra weight. Tap the hold time to change it, or use Add set to log a hold you missed.

For how holds factor into your stats, see How are isometric holds measured? and What about isometric hold exercises?.

Within the 48-hour window, expand the workout in your Portal history and choose Delete workout at the bottom. Because this removes the whole session and every set in it — and can't be undone — you'll confirm by acknowledging the warning before the delete goes through.

After 48 hours a workout locks and can no longer be edited or deleted, so your history stays an honest record of what you actually did.