FAQ
Where is my data stored?
On your device, in the app’s own storage. Nothing is uploaded, and there is no account. See the Privacy policy.
Will updating the app delete my data?
No. Updates replace the app’s files, not your data. You don’t need to delete and re-add the app to update it. The iPhone app updates through the App Store; the web version updates itself when you open it.
How do I back up, or move to a new phone?
More → Backup and restore → Download backup saves a complete backup. On the new device, open the app and use Restore from backup. The iPhone app’s data is also included in your iPhone’s own iCloud or computer backup. Restoring adds missing sessions and never deletes anything. The app also keeps automatic snapshots on the device and reminds you weekly to save a copy elsewhere.
What if I clear my browser data or delete the app?
Your data is deleted with it. Keep a backup file somewhere safe, such as cloud storage or email.
How does importing from ChatGPT or Claude work?
Tap your routine’s name on the Train screen (or More → AI routine builder). Copy the prompt, paste it into your AI chat, and paste the reply back. You can check and edit the routine before it is saved. The app never sends anything to the AI itself. AI-written routines aren’t checked by us, so make sure yours suits you.
What is the AI check-in?
Progress → AI check-in writes a summary of your last 4, 8 or 12 weeks (consistency, how each lift has moved, sets per muscle, bodyweight, recovery and your session notes) inside a prompt, with your current routine. Paste it into ChatGPT, Claude or another AI chat for a coach-style review. If the AI suggests a new routine, it replies in the import format, so it can be added with one paste. Your current routine is never changed by it.
What’s in the exercise library?
Over a hundred common exercises, each with the muscles it trains shown on the 3D body and two form cues. Open it from More, Progress → Lifts, the Muscles tab, a day’s Edit, or from any muscle on the muscle map. Exercises you add or import with a library name are counted on the right muscles automatically.
How are streaks counted?
By week. A week counts when you train your target number of days: by default every day of your routine but one, which you can change on the Awards tab. Streak shields protect your run: a missed week uses a shield instead of ending the streak. Every plan has one shield, recharging every 8 weeks; Pro carries three, recharging one every 4 weeks.
Why does a day show as missed?
Once a week is over, any training day in your routine with nothing logged is marked missed. Rest days are never marked. You can clear a missed mark from the week in History.
How is my one-rep max estimated?
With the Epley formula: weight × (1 + reps ÷ 30), using your best set. It is an estimate for tracking progress, not a target to test.
What does “earned it” mean?
You completed every set at the target reps with the same weight in two sessions running, so the coach suggests the next increment. It’s a suggestion; only increase the weight if you feel ready.
How are sets per muscle counted?
Each set counts fully towards the main muscle an exercise trains and as half a set towards supporting muscles. Custom exercises are matched from their name, or you can choose the muscle in the exercise editor.
What are warm-up, drop and failure sets?
Open the sets for an exercise and tap a set’s label to mark it as a warm-up, drop set or set to failure. Warm-ups are kept in your log but left out of volume, personal bests, charts and the coach, so they never make a working set look lighter. “Add warm-up sets” suggests a ramp up to your working weight. You can also rate how hard a working set felt (RPE, 6 to 10); a set rated 9.5 or 10 tells the coach not to push the weight up yet.
How do supersets work?
In Edit, tap the link between two exercises to join them. Linked exercises are grouped, and ticking a set on one takes you straight to the next with no rest timer; the timer starts after the last one. Three or more linked exercises show as a circuit. AI import understands A1/A2 labels.
How is recovery worked out?
Each working set in the last seven days adds some fatigue to the muscles it trains (half for supporting muscles), and that fades over the next two to three days, more slowly for big muscles. “Ready” means a muscle is estimated to be at least 80% recovered. It is a rough guide from your log, not a measurement: sleep, food, stress and how hard the sets really were all change the real answer.
What goes into a share card?
The picture is drawn on your phone from the session you choose: the body, the muscles it worked, your lifts, personal bests and streak. Nothing is uploaded; it only leaves your device if you share or save it.
What’s the difference between Free and Pro?
Free includes unlimited logging, up to three of your own routines, AI import, streaks, awards, bodyweight tracking, three months of exercise charts and every backup and export. Pro adds the 3D muscle map, muscle volume and warnings, the recovery map, the progression coach, the fat-or-muscle chart, photo compare, specialist programmes, three streak shields, Pro awards, unlimited routines and full chart history.
If Pro ends, do I lose anything?
No. Everything you logged stays. Pro features lock again and extra routines keep working, but you can’t add more beyond the Free limit.
Does it work offline?
Yes, after it has been opened once online. The 3D body model downloads the first time you open it and is then stored for offline use.
Where are my progress photos kept?
On this phone only. They are shrunk to save space and kept in the app’s storage, never uploaded, synced or put in backups. That keeps them private, but it also means clearing browser data or deleting the app deletes them, so save any you want to keep. Taking and viewing photos is free; comparing two side by side is part of Pro.
How should I take measurements?
First thing in the morning, relaxed, with the tape snug but not tight: waist at the navel, arm flexed at its widest, thigh and calf at their widest, same side each time. Measurements use centimetres with kilograms and inches with pounds or stone.
What are programmes?
Ready-made templates. Full Body, Upper / Lower and 3-day Push Pull Legs are included for everyone; Pro adds specialist plans such as PHUL, the Arnold split, 6-day Push Pull Legs, Strength 5×5, Dumbbells Only, Lower Body Focus and Minimalist. Choosing one adds it as an ordinary routine you can change, and it counts towards Free’s three routines. They have no starting weights: set each lift the first time you train it, starting lighter than you think.
What is the week in review?
When a week ends, the Train screen offers a summary: days trained, sets, volume and time against the week before, personal bests, the lift that moved most, sets per muscle, bodyweight and awards. Every week in History has one too.
Can I use pounds or stone?
Yes. More → Settings → Units sets lifting to kilograms or pounds, and bodyweight to kilograms, pounds or stone and pounds. They can be different. Everything is stored in kilograms, so switching never changes anything you have logged. Imported routines can use either unit.
How do I delete everything?
Settings → Help and legal → Erase all data on this device. This removes everything the app has stored on the device, including snapshots, and can’t be undone.