Train hard. Hit your grams.
A quick tour of Today, protein, Watch logging, and Insights.
Onboarding & profile
Set your forge
Enter body weight (default 200 lb), keep Heavy style unless you need another, and accept 1.0 g protein per lb or customize. Rest defaults to 180 seconds for heavy work.
Pick a starter program
Choose a compound-first template (e.g. Starting Strength, StrongLifts, PPL). You can change later under Lifts.
Training
Start from Today
Use Train Now, a routine, or custom. Log weight × reps; the coach uses your history for targets, PRs, and deload cues.
Rest timer
Heavy default is three minutes. Adjust in Profile if your program needs something else.
Optional cardio
Log manual cardio for burn estimates. LiftIron-HP does not track GPS routes.
Protein
Watch remaining
Protein remaining is the daily hero on the Protein tab, widgets, and Watch complications.
Log food
Favorites for staples, library foods, barcode scan, or photo helper. Macros show when the food has them.
Apple Watch & Siri
Quick log
Open LiftIron-HP on Watch for protein quick-adds and set logging with the Digital Crown. Phone can stay in the bag.
Voice
Try “Log lunch in LiftIron-HP” or “Log set in LiftIron-HP.” Siri may ask for grams, exercise, weight, or reps.
iPad & Mac
Larger screens get a denser Today layout and an Insights sidebar with protein adherence, volume, macros, and cardio burn charts (7 / 14 / 30 days).