Lift

Hypertrophy training, grounded in science.
Progress you can measure, not guess.

Built for lifters who train with intent

A native iOS app for intermediate to advanced gym-goers who value structure, data-driven decisions, and systematic improvement over guesswork.

Progressive Overload

Track weight, reps, sets, and RIR with auto-regulated progression that adapts to your feedback

Mesocycle Planning

Generate structured training splits with volume targets aligned to hypertrophy research

Statistical Rigor

Percentile-based strength estimates and smoothed trends that filter noise from signal

Native iOS Experience

Built entirely with SwiftUI for a clean, fluid interface that feels at home on iPhone

Privacy by Design

All data stored locally on your device. No account required. Works fully offline.

No Distractions

No social feeds, gamification, or motivational noise. Just efficient, focused training.

Training intelligence, not guesswork

Every feature designed around progressive overload, auto-regulation, and periodization

Mesocycle-driven programming

Structure your training with science-backed periodization

  • Structured questionnaire captures your experience, schedule, and priorities
  • Auto-generated splits respecting recovery constraints
  • Weekly set volumes aligned with hypertrophy guidelines
  • Visual tracking of your position within each cycle
  • Volume and set counts per muscle group at a glance
📊

Mesocycle Progress

Week 4 of 6 • Accumulation

W1 W2 W3 W4 W5 W6
Weekly Volume by Muscle Group
Chest
17 sets
Back
18 sets
Legs
20 sets
Shoulders
12 sets
Total Volume
67 sets
vs Last Week
+8%

RIR as a first-class metric

Auto-regulation built into every workout, not hidden away

  • Log Reps in Reserve directly in the main workout flow
  • Structured feedback: effort, pain, and volume tolerance
  • Automatic progression through RIR reduction
  • Weight, rep, or set increases when appropriate
  • Deloads triggered automatically to manage fatigue
🏋️

Bench Press

Working Sets • Target RIR: 2

1
83 kg weight
8 reps
2 RIR
✓
2
83 kg weight
7 reps
1 RIR
✓
3
83 kg weight
— reps
— RIR
Current RIR 2 reps left

Bodyweight-aware performance

Your weight matters—Lift accounts for it

  • Reads bodyweight from Apple Health automatically
  • Smoothing separates signal from noise
  • Per-exercise bodyweight utilization factors
  • PRs recognized when bodyweight increases (e.g., heavier dips)
  • Smoothed and raw trends displayed on your dashboard
⚖️

Bodyweight Trend

Last 30 days • Kalman smoothed

Oct 12 Oct 19 Oct 26 Nov 2 Nov 9
Raw
Smoothed
Current
86.7 kg
30-Day Δ
+1.7 kg

Statistically robust insights

Strength estimates you can trust

  • 1RM and 1RIR estimates computed across multiple sessions
  • Percentile-based filtering reduces outlier influence
  • Stable estimates unaffected by single weak or strong days
  • Trend analysis with confidence intervals
  • Data tells the story—no cherry-picked numbers
📈

Barbell Squat

Performance Analytics

Est. 1RM
113 kg
Last Performed
3 days ago
Consistency
92%
12-Week Trend
↑ 5.2%
How to Perform ▼
  1. Position bar on upper traps, feet shoulder-width apart
  2. Brace core, break at hips and knees simultaneously
  3. Descend until hip crease is below knee
  4. Drive through full foot to stand
Common Mistakes ▼
  • Knees caving inward during ascent
  • Excessive forward lean / "good morning" squat
  • Rising onto toes, heels lifting
  • Cutting depth short

Every exercise, fully equipped

Detailed metadata and intelligence for each movement

Smart Warm-ups

Auto-generated warm-up sets based on previous performance, preparing you without pre-exhaustion

Execution Guidance

Written instructions and common mistakes for every exercise, accessible when you need them

Three Tracking Modes

Bilateral, unilateral simultaneous, and unilateral independent—precision for every movement type

Data that tells a story

Charts and metrics designed to reveal what matters

Your training dashboard

  • Training streaks and consistency metrics
  • Weekly volume comparisons
  • Muscle group distribution analysis
  • Relative loading differences over time
  • Bodyweight trends (raw and smoothed)
  • Estimated workout duration
  • Assisted weight calculations
  • Apple Health integration for calories
🎯

Weekly Summary

Nov 4 – Nov 10

Workouts
5
Streak
23 days
Total Volume
67 sets
Total Load
32,594 kg
Consistency This Month
92%

Your data stays yours

No accounts, no cloud, no compromises

100% Local Storage

All training data stored on your device. Works fully offline without requiring an account.

Device Security

Protected by Face ID, Touch ID, and iOS encryption. Your workouts are for your eyes only.

Optional Research

If you choose to contribute, anonymized data is encrypted and stored securely in Zurich. Participation is explicit and optional.

Why Lift exists

Born from research and a gap in the market

Research Foundation

Developed as part of a master's thesis with emphasis on statistical robustness and physiological plausibility

Filling a Gap

Existing apps were non-native, visually unrefined, or lacked meaningful progression logic. Lift was built to fix that.

Free to Use

No subscriptions, no accounts, no email collection. Full functionality with no monetization planned for years.

Train with intent

For lifters who want progress based on principles, not guesswork

Download on the App Store