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.

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.

Profile & units

Set lbs/kg, your body weight, height, age, and sex. These power more accurate calorie estimates (BMR). Choose your lifting style to refine lifting-session burn.

Export

From Settings → Export Data, generate a CSV or JSON of your full history and share it anywhere. Your data is always yours to take.