Getting around the app

Start a workout

From the Today tab, pick a saved routine or choose Train Now to build one as you go. You can add exercises at any point during the session.

Log a set

Tap an exercise to open the entry row. Use the −/+ steppers (or type) to set your weight and reps, then tap Add Set. Each set you add appears above with a tap-to-delete control.

Follow the Coach

On the first set of an exercise, the Coach banner suggests a target based on your history — progress, hold, or deload. Tap Use X × Y to apply it instantly, or ignore it and enter your own.

Rest timer

After you log a set, a rest countdown starts automatically. Use −30s / +30s to adjust on the fly, or tap the × to dismiss it. Change the default length in Settings → Workout.

Supersets & circuits

Pairing exercises back-to-back? There's no separate mode — everything lives in one scrollable workout window. Each exercise you add gets its own section that stays on screen, and you can log a set to any of them in any order. LiftIron numbers each exercise's sets separately, so coming back to an earlier exercise simply continues where it left off (Set 2, Set 3, …).

Example — ab/core superset:

• In the workout, log Set 1 of Abdominal Crunch (Abs).
• Tap Add Exercise and pick your second movement. Can't find the exact variation? Create your own and give it any name you like — you can always rename it later (see below).
• Tap Add Exercise again to add a third movement and log its set.
• Scroll back up to Abdominal Crunch in the same window and log Set 2.
• Keep rotating for as many rounds as you like.

Because each exercise tracks its own sets, your history stays clean — every movement (including custom ones you create, and each side you track separately) keeps its own Set 1, Set 2, and so on.

Edit or delete an exercise

Made a typo when creating an exercise, or want to remove one you no longer use? Press and hold any exercise in the list to bring up Edit and Delete. Edit lets you fix the name (and its muscle group, equipment, and default sets/reps); Delete removes a custom exercise you created. Built-in exercises can be edited but not deleted, and deleting never affects workouts you've already logged.

Finish

Tap Finish to save the session, or Minimize to keep it running while you navigate elsewhere. Empty sessions are discarded automatically.

Add a plan

Open Routines and tap Browse Templates for curated starters (beginner, hypertrophy, strength, and more), or use the + button to build your own.

Start when you're ready

Each card lists its exercises and has a Start Workout button. You can also start any routine from Today → Start Routine.

Edit or remove

Use the … menu to edit exercises and prescriptions, or delete a plan you no longer need. Adding a template that's already saved won't create a second copy.

Pick an activity

Open Cardio, choose Walk, Run, or Cycle, and tap Start. A short voice countdown gives you time to get going.

Watch your stats live

Swipe between pages to see your time, distance, pace/speed, and calories. Pause and resume anytime — paused time isn't counted.

Turn on voice updates

In Settings → Cardio, set Voice updates to every 2, 5, or 10 minutes. LiftIron will read out your distance, average pace or speed, and calories — ducking your music while it speaks.

Save or edit

When you finish, review the summary and save. Made a mistake? You can edit or delete any cardio entry later from the Activities list.

Start from your wrist

The Watch app opens to Cardio with quick-start tiles for Walk, Run, and Cycle. Tap one to begin tracking immediately — no phone required.

Live heart rate

With HealthKit enabled, the Watch shows your live heart rate and uses it to estimate calories. The workout keeps running in the background and counts toward your Activity rings.

It all syncs

Sessions saved on the Watch sync via iCloud to your iPhone and Mac, so your history is the same everywhere.

Export

Go to Settings → Backup & Restore. Choose CSV (spreadsheet-friendly) or JSON (full LiftIron backup including routines). Tap Prepare Export, then share or save the file.

Import

Tap Import Data… and pick a file. LiftIron detects the format automatically:

• LiftIron JSON — full restore-style merge (routines, lifts, cardio)
• LiftIron CSV — workout and cardio rows from our export
• Strong CSV — export from Strong (Settings → Export Strong Data)

You'll see a preview of what will be added before you tap Merge. Duplicates are skipped — safe to run twice.

Importing from Strong?

Strong's CSV doesn't include weight units. Set Settings → Units to match what you used in Strong (kg or lbs) before importing. Workout names become routine names; exercise names are kept as-is (e.g. “Bench Press (Barbell)”).

On Mac

Open LiftIron → Settings (⌘,). Export and import work the same way as on iPhone.

Profile & units

Set lbs/kg, your body weight, height, age, and sex. These power more accurate calorie estimates (BMR). Choose Heavy, Moderate, or Light lifting style to refine lifting-session burn — beginners often start Light and progress over time.