FAQ.

LIFTL is free on the App Store and Google Play. Download it, open the app, and create your account — no credit card is required to start. Everything you need to log your lifts is free.

Yes. LIFTL is available on Google Play for Android, alongside the App Store for iPhone.

No. LIFTL is the workout-tracking app at liftl.io. LITFL is an unrelated medical-education website that some search engines return for the similarly spelled name.

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 read-only review of completed sets and workout notes. You can't start or log a workout from the web.

Open the workout and tap the edit pencil to go to its details. Find the exercise you want to remove and swipe left on it to reveal the Delete button, then tap Delete.

Yes. You can bring your training history in from Hevy and Strong. Imports require Pro. FitNotes and JEFIT are not currently supported.

Yes. When your workout library is empty, choose Add Starter Workouts for a Push, Pull, Legs, and Core pack. You can edit the templates to suit your training. Starter workouts do not count toward the Free allowance of three custom templates.

You can also build your own template or use Quick Start to add exercises as you train.

Free ($0, forever) covers the essentials: unlimited workout logging, the built-in exercise library and custom exercise creation, the rest timer with audio cues, Quick Start workouts, up to 3 custom templates, starter workouts, post-workout notes, your last 14 days of history, and custom themes. Received shared workouts and starter workouts do not count toward the custom-template limit.

Pro unlocks the analytics that turn your logs into insight — strength curves and estimated 1RM, volume trends, muscle heatmaps, workload (ACWR) and training recency, PR history, and more — plus 90 days of in-app history and your full archive in the web portal, supported CSV import and export, unlimited templates, watch and health-platform support, and the Pro web portal. The current U.S. reference price is $2.99/month; your device's store shows the authoritative localized price and terms before purchase.

On iPhone, eligible subscriptions start with a 14-day free trial. On Android, Google Play shows any available introductory trial before you confirm the subscription. The purchase screen always shows the current price, trial eligibility, renewal terms, and first billing date before you subscribe.

LIFTL Pro is an in-app subscription billed through your device's store: the App Store on iPhone or Google Play on Android. Your payment method and receipts remain with that store rather than LIFTL.

Cancel through the same store account used to subscribe. On iPhone, open Settings › Apple ID › Subscriptions and select LIFTL. On Android, open Google Play › Payments & subscriptions › Subscriptions and select LIFTL. You'll keep Pro until the end of the paid period shown by your store.

Purchase and refund decisions are handled by the store that processed the subscription: Apple for App Store purchases and Google for Google Play purchases. If something went wrong inside LIFTL, contact support as well and we'll help investigate.

Subscriptions are purchased and managed through the mobile app's native store. The web portal can show your current status, but purchasing, payment methods, receipts, and cancellation remain with the App Store or Google Play.

Open Account › Delete Account in the LIFTL web portal and follow the confirmation steps. If you cannot access your account, email support@liftl.io for help. Account deletion is permanent and cannot be undone.

No — these are separate. Deleting your LIFTL account does not cancel an App Store or Google Play subscription. Cancel the subscription through the same store account used to purchase it before deleting your LIFTL account.

Your data is yours. Pro members can export their workout history as a CSV from the web portal, including workout dates and duration plus exercise, set, rep, weight, warmup, and PR fields. For how we store and handle your information, see our Privacy Policy.

Free members can view their last 14 days of workout history. Pro includes 90 days of in-app history and your complete training archive in the web portal, along with the full analytics suite.

LIFTL can optionally write completed workouts to Apple Health or Health Connect when Health Sync is enabled. LIFTL does not read Apple Health or Health Connect data for this feature. See Health Sync for the full rundown.

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.

LIFTL tracks hold duration and optional added load. Hold records use the longest single hold rather than estimated 1RM.

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, and the record follows the kind of movement.

Strength lifts rank by Estimated 1RM rather than raw weight, so a heavier estimated max counts even when the reps are different — your best lifts are ordered by e1RM. Isometric holds rank on your longest single hold, and count-based exercises (stair flights, jump-rope skips) on the most you've done in one set. Holds and counts don't use e1RM. Distance exercises track longest single-set distance and fastest pace within distance categories, so different kinds of effort keep their own records.

You have to beat the record outright. Your first hold or count on a movement sets the bar instead of handing you a trophy, and after that, matching it isn't enough: a 60-second hold won't repeat as a PR, but 61 seconds takes it. On holds, any added weight is kept as context and doesn't decide the record. Warm-ups never count toward a PR.

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 eligible 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. The All view charts the top three by that score. When you choose Chest, Back, Arms, or Legs, LIFTL first favors exercises assigned to different underlying muscles before filling any remaining slots with another exercise for a muscle already represented.

Each line shows the weekly best Estimated 1RM from loaded working strength sets of 1–12 reps across the last 12 weeks. Warm-ups, bodyweight and band exercises, holds, and cardio do not feed this e1RM chart. An untrained week has no plotted point; the line connects the surrounding observations without treating that week as zero or carrying a previous record forward. Lower weekly estimates stay visible, so the chart reflects demonstrated strength performance as your training focus shifts.

Use the chart filters to keep the overall view or focus the selection on Chest, Back, Arms, or Legs. Back includes lats, traps, and upper/lower back; Arms includes biceps, triceps, and forearms; Legs includes quads, hamstrings, glutes, calves, and adductors.

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 — below baseline
• —0.8–1.3 — near baseline
• —1.3–1.5 — increased workload
• —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. Your longest hold also earns a PR — see How are Personal Records calculated? for the rules. For how added weight factors in, see What about isometric hold exercises? under Load Estimation.

Some exercises aren't about weight or reps. A stair climber is counted in flights, a jump rope in skips, so LIFTL logs a count for each set and keeps the time next to it when you've tracked one.

Count work doesn't feed your volume or Estimated 1RM, same as cardio, because there's no load to estimate. What it does build is a record: your best single set earns a PR once you beat it. See How are Personal Records calculated? for how that works.

LIFTLyzer is a Pro feature that reads your training for you. About once a week it looks over your recent history and sends a single coaching suggestion as an in-app notification: a muscle group that's fallen behind, a workload that's spiked, a push/pull imbalance worth evening out. It's the same idea as the name — LIFTL, run through an analyzer.

It's not a black box. Every LIFTLyzer note comes from a plain rule with a clear threshold, run against your own training data — the same numbers already sitting in your Pro portal. So when it flags something, you can always open the matching chart and see exactly why. Intelligent, but never a guess.

LIFTLyzer watches a few things:

• —Neglected groups — a muscle group you normally train has gone quiet too long.
• —Workload spikes — your recent volume has jumped well past your usual, and an easier week would help the gains stick.
• —Push/pull balance — one side has been outpacing the other for weeks.

It sends the most useful one, once a week, so you get a coach's note instead of a pile of alerts.

Yes — when a muscle group has fallen behind, LIFTLyzer doesn't stop at pointing it out. It puts together a suggested workout drawn from lifts you already train, sized to about an hour. Tap Add to my workouts and it drops straight into your templates, where you're free to reorder, swap, or edit anything before you save. Nothing is ever created or scheduled without you.

LIFTLyzer is off by default. Once you've logged enough training history, LIFTLyzer sends a one-time note letting you know it's ready — from there you can switch it on in Settings to start getting weekly suggestions.

LIFTLyzer needs a real picture of your training before it can say anything useful, so it waits until you've built up enough recent strength history — usually a few weeks of logged sessions. Until then there's nothing to read yet. Keep logging and it'll reach out once the data's there.

Yes. LIFTLyzer can be switched off anytime in Settings, and you'll stop getting the weekly notes right away. You can turn it back on whenever you like.

Yes — while your workout is still active, tap the logged set in the LIFTL app to correct its values. Review your sets before finishing. Completed set details are read-only in History and the web portal.

You can review or edit workout notes in the app's History. Completed set values are read-only; there is no 48-hour portal correction window.

Add missing sets while your workout is still active in the app. Adding sets to a completed session is not currently supported.

Completed-session History does not currently offer set deletion. Check your logged sets before finishing your workout.

While your workout is active, tap the logged hold to correct its duration or added load. Completed hold details are read-only.

See How are isometric holds measured? for how holds contribute to your records.

While your workout is active, tap the logged set to correct its count or recorded time. Completed set details are read-only.

See How are stair and jump-rope exercises measured? for how count work is tracked.

The current History screens do not offer completed-workout deletion. If a saved session needs attention, contact support@liftl.io.

Add a note on the workout summary after you finish — how it felt, a setup that worked, or something to remember next time. Review or edit the note in the app's History. The active workout can also show a previous workout note for reference.

The web portal displays saved workout notes read-only. Notes are available on Free, with access to past sessions following your plan's history window. Per-set notes are not currently supported, and workout notes are not included in CSV exports.

Yes. Pro members can optionally save completed LIFTL workouts to Apple Health on iPhone or Health Connect on Android. When enabled, LIFTL writes completed workout sessions after you finish and save a workout.

No. Health Sync only writes completed LIFTL workouts to your device's health platform. LIFTL does not read your Apple Health or Health Connect data for this feature.

LIFTL sends the completed workout session, including timing, the selected health activity type, and workout context such as LIFTL notes, PRs, or milestones when available. LIFTL does not send set-by-set rep details to Apple Health or Health Connect.

Yes. Saved workout templates can be matched to a Health Activity, such as Traditional Strength Training, CrossFit, Running, Cycling, Yoga, and more. You can also choose No preference if you don't want to associate that template with a specific activity type.

Yes. Health Sync is optional and can be turned off in LIFTL Settings. You can also manage or revoke permissions directly in Apple Health or Health Connect.

Yes. Start a workout in LIFTL on your iPhone and your paired Apple Watch starts tracking automatically. During the session your watch shows live heart rate with an effort-zone readout, calories burned, and elapsed time, plus a summary when you finish.

Apple Watch tracking is part of Health Sync, so it's a Pro feature. You'll need an iPhone with LIFTL Pro, a paired Apple Watch running watchOS 10 or later, and Health Sync turned on. Enable Apple Watch Tracking in LIFTL Settings — the first session may ask for Health permissions on the watch.

No. Logging stays on your iPhone — that's deliberate. The watch handles what a wrist is good for: live effort metrics at a glance while you train. Weights and reps go in the app, same as always.

Swipe up on the watch during a session (or turn the Digital Crown) to reach the end screen, then press and hold the End button — the hold is intentional, so an accidental tap can't end your session.

You can pause from your iPhone or the Pause control on your Apple Watch; the paired session follows along. When the session is paused, the watch shows a paused screen — press and hold it to resume right from your wrist.

One workout is saved to Apple Health with your session timing, heart rate, and active calories. LIFTL makes sure the session isn't double-counted — you won't get duplicate entries from the phone and the watch.

No. The watch session starts on its own when your LIFTL workout begins on iPhone. For a Quick Workout, it starts once you add your first exercise, so opening the screen to browse doesn't create an empty watch workout.

Yes. Start a workout in LIFTL on your Android phone and a paired Wear OS watch can join the live session automatically when watch tracking is enabled. Wear OS shows live heart rate, calories, elapsed time, workout state, and the active rest countdown, with pause, resume, completion, and reconnection support. Set logging stays on the phone. Completed workouts can optionally sync to Health Connect through Health Sync.

On the Workouts screen, swipe right on the workout you want to send, then tap Share. LIFTL creates a link and opens your phone's share sheet. Send it anywhere you'd send a message — text, WhatsApp, group chat, or email.

When the other person opens the link, they'll see the workout's exercises, sets, and reps before deciding whether to tap Add to my workouts. Their copy is added to the end of their Workouts screen, ready to use or edit.

No. If LIFTL is installed, the link opens the shared workout directly in the app. If it isn't, the link opens a browser preview with every exercise, set, and rep plus a free download button.

After installing LIFTL, return to the shared link and choose Open in the app. Sign in or create an account if prompted, review the workout, then tap Add to my workouts. So go ahead and drop a link in the group chat even if half the crew hasn't downloaded LIFTL yet.

Their own copy of the workout template: the exercises, order, target sets and reps, rest times, and any notes you wrote on the exercises. It lands in their workouts just like one they built themselves, and they can edit it freely. If your workout uses custom exercises you created, those come along too.

No. A share link carries the workout template only — never your logged sets, weights, personal records, or anything else about your training. The person on the other end sees the plan, not your numbers.

No. Their copy is theirs and yours is yours. Once someone adds a shared workout, the two are fully independent — you can both edit, rename, or delete without affecting each other. If you improve a workout and want a friend on the new version, just share it again.

Yes, and that's the best way to use it. A link isn't tied to one person — everyone who opens it gets their own copy. Coaches and trainers: build the workout once, send the same link to every client, done. No more rebuilding the same program in ten conversations.

A few things that make shared workouts land better:

• —Name it like a gift, not a file. "Sarah's push day" beats "Workout 3."
• —Use the exercise notes. A quick cue on each lift — "slow on the way down," "start lighter than you think" — turns a template into coaching.
• —Share it before the session. Send the link the night before you train together, and everyone walks in with the plan already loaded.
• —New lifter? Send them a starter. A shared workout is the easiest first day someone can have — they open the app and the plan is already there.

Yes. Every link you create is listed in your web portal, where you can see how many times it's been used and shut it off anytime. Turning off a link stops new people from adding the workout — copies people already added stay with them.

On the Workouts screen, tap Enter share code and type the eight-character code. You'll see the same preview as someone opening the full link; tap Add to my workouts when you're ready.