Lift
Lift — Gym & Cardio Tracker
Every feature. One app.
Strength training, GPS cardio, analytics, and your Apple Watch. All included. No subscription.
Strength Training
Set Logging — Log reps, weight, RPE, and notes for every set. Quick input optimized for gym use.
Progressive Overload — Lift analyzes your history and suggests when to add weight or reps.
Rest Timer — Configurable rest timer with Apple Watch haptic alert when time is up.
Supersets — Group exercises into supersets, giant sets, or circuit blocks.
1RM Calculator — Estimate your one-rep max from any set using multiple formulas.
Warm-Up Suggestions — Auto-generates warm-up sets based on your working weight and movement pattern.
Workout Templates — Save any workout as a template and reuse it in one tap.
Training Programs — Follow built-in multi-week programs (5/3/1, GZCLP, PPL) or build your own.
Exercise Library
800+ Exercises — A comprehensive library covering every muscle group, equipment type, and movement pattern.
Muscle Groups — Each exercise tagged with primary and secondary muscles worked.
Equipment Filter — Filter by barbell, dumbbell, cable, machine, bodyweight, bands, and more.
Custom Exercises — Add your own exercises with custom muscles, equipment, and instructions.
Exercise History — Tap any exercise to see every time you've done it, with trends and PRs.
Plate Calculator — Enter a target weight and get exact plate loading for any bar.
Cardio Tracking
GPS Route Recording — Live map view with route trace for running, cycling, hiking, and walking.
Voice Coach — Audio cues for distance, pace, and elapsed time at configurable intervals.
Mile/KM Splits — Automatic split times with pace comparison to your previous run.
Heart Rate Zones — Live HR zone tracking with color-coded display during cardio.
Swimming Lap Counting — Indoor pool and open water swim tracking with stroke detection.
Custom Intervals — Build your own interval workouts with configurable work and rest periods.
Couch to 5K — Guided 9-week running plan for beginners, with automatic progression.
GPX Export — Export any run or ride as a GPX file to share with Strava, Garmin Connect, or any other app.
Training Plans & Templates
Built-In Programs — 5/3/1, GZCLP, Push/Pull/Legs, Upper/Lower, and more. Ready to start immediately.
Custom Programs — Build multi-week plans with any training frequency and exercise selection.
Workout Templates — Save any workout configuration for one-tap reuse.
Deload Detection — Lift notices when your volume has dropped and surfaces a reminder to deload intentionally.
Training Frequency — Heatmap calendar showing which days and muscle groups you've trained.
Analytics
Exercise Charts — Volume and strength trend charts for any exercise over any time range.
Volume Trends — Weekly training volume by muscle group so you can spot imbalances.
Muscle Heatmap — Visual front/back body map showing which muscles you've worked this week.
Body Stats — Track measurements across 13 body zones with weight and body composition history.
Personal Records — All-time PRs tracked automatically for every exercise.
Training Frequency Heatmap — GitHub-style calendar heatmap of your training days over the year.
Cardio Analytics — Pace, distance, and HR trend charts for running, cycling, and swimming.
Goals & Achievements
Streaks — Track weekly training streaks to build habit momentum.
Strength Milestones — Automatic notifications when you hit new PRs on any lift.
Cardio Goals — Set weekly distance or time targets for running and cycling.
Body Composition Goals — Track progress toward body weight, measurement, and BF% targets.
Apple Watch
Set Logging from Watch — Log reps and weight directly on your wrist without touching your phone.
Rest Timer — Haptic countdown when your rest period ends, right on your wrist.
Live Heart Rate Zones — Color-coded HR zones during cardio so you always know your intensity.
Cardio Tracking — Start and control GPS cardio workouts from the Watch.
Bidirectional Sync — Everything logged on Watch appears instantly on iPhone, and vice versa.
Workout Summary — Post-workout summary with total volume, time, and heart rate on the Watch face.
Widgets & Shortcuts
Today's Workout Widget — See your planned workout for the day without opening the app.
Last Session Widget — Quick glance at your most recent workout summary.
Weekly Volume Widget — Total sets and volume logged this week vs. your weekly target.
Streak Widget — Current training streak front and center on your home screen.
Data & Privacy
iCloud Backup — All your data is automatically backed up through your personal iCloud account.
CSV/JSON Export — Export your full workout history in open formats at any time.
Strong Import — Import your entire workout history from the Strong app via CSV.
Hevy Import — Bring your Hevy history into Lift with one-tap CSV import.
No Account Required — Lift never asks you to create an account or log in.
No Ads, No Tracking — Lift contains no advertising and collects no analytics or telemetry.
HealthKit Integration — Workouts and active calories written to Apple Health (write-only — Lift never reads your health data).
GPS Privacy — Location is only accessed during active GPS cardio sessions, never stored on any server.