The gym tracker that turns your logs into your next weight

What a gym tracker should show you

• Your history comes with you

  Import from Hevy, Strong or FitNotes. Coach reads it from day one, and your first weights are worked out from those sets, marked From history, instead of starting you light.

• A trend for every lift

  Each exercise has its estimated one-rep max charted over time, so you see whether a lift is climbing across weeks, not just whether today felt heavy.

  

• Where your week's sets went

  The weekly muscle map shades each muscle by the sets it got, with the count beneath. Recovery per muscle group shows what's ready to train again. How many sets per muscle gives the targets to compare against.

  

• A flat line gets an answer

  When a lift goes three sessions without a new rep, the workout recap suggests a step back of about 10%. You choose Deload or Not yet, so the tracker acts on the stall instead of just drawing it.

• Your top lift on the Home Screen

  Widgets show your next session and the trend for your top lift without opening the app. Pro keeps all-time analytics and exports everything to CSV.

  

What the tracker does with your logs

First session after importing two years of logs

You've switched trackers and brought your history. Today is Upper Heavy on the stalled-intermediate plan below.

Exercise	You logged	Next session	Why
Barbell Bench Press	Imported: 205 lb × 8 / 7 / 6 in your old app	From history × 5–8	Worked out from your imported sets, not a light estimate. Tap it to open Why this weight.
Lat Pulldown	160 lb, 12 / 12 / 12, 1 left	170 lb × 8–12	Your first session logged here: every set at the top of 8 to 12, so one step up and reps reset to 8.

Switching apps didn't reset you to beginner weights. The history you brought is the starting point.

The squat line has gone flat

Lower Heavy, week 6. The trend shows the squat hasn't moved in three sessions; the Romanian deadlift has.

Exercise	You logged	Next session	Why
Barbell Back Squat	245 lb, 6 / 6 / 5 / 5, three sessions running	Recap suggests 220 lb × 5–8	No new rep in three sessions. About 10% lighter, rounded to your plates. You choose Deload or Not yet.
Romanian Deadlift	225 lb, 10 / 10 / 10, 2 left	235 lb × 6–10	Still moving: top of 6 to 10 on every set, so one step up.

The chart shows the stall and the recap answers it, lift by lift.

A rough day stays a rough day

Upper Volume after a bad night's sleep. The incline press is planned at 10 reps with 1 left.

Exercise	You logged	Next session	Why
Incline Dumbbell Press	70 lb pair × 7, nothing left	65 lb pair × 10	Below the 8 to 12 range: 70 × 36 ÷ 40 is about 63, rounded to the 65s. Marked as a correction.
Cable Fly	40 lb × 12, nothing left	40 lb × 12	You got the reps, just closer to failure than planned. The weight holds.

Log what actually happened. The session adjusts, and one bad day doesn't rewrite the plan.

Plans for lifters who track

• The best workout plan for muscle gain, for where you are now

  Past a year of lifting, gains have stalled

  The plan the examples use: heavy and volume days for lifters whose numbers stopped moving after a year.

  4× a week · 76 sets a week · ~50 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout plan for muscle gain, for where you are now

  New to lifting, 3 gym days a week

  Earlier on? Three barbell days a week, where the trend lines climb fastest.

  3× a week · 44 sets a week · ~50 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

Make it fit you

• Log on your wrist

  Log every set on Apple Watch and the Watch shows rep pace, cadence and time under tension while you rest. Everything syncs to the iPhone.

• Check how well you judge reps left

  The app shows how your logged reps in reserve track against your targets. Consistency matters more than precision; the RIR guide shows what each number should feel like.

• Track the body too

  Log bodyweight, body fat and measurements at 13 sites next to your lifts. The Dashboard also carries a daily step goal.

• Keep a copy of everything

  Turn on iCloud sync to keep your log across devices. Pro adds CSV export of every set.

Questions

Read next

• The best workout log apps for lifters (2026), compared

  What to look for in a log, feature by feature.

• How to Log Workouts: What to Record and How

  The fields that make a log worth reading later.

• How to break a lifting plateau and start progressing again

  What to do when the trend line goes flat.

• The best workout plan for muscle gain, for where you are now

  Both plans on this page, in full.

• One-Rep Max Calculator (RIR-Adjusted)

  Estimate a max from any hard set, reps left included.

More ways lifters use RIRLift

• The progressive overload app that decides your next weight

  Next weight and rep target set from your weakest set, corrected between sets, with stalls caught early.

• The Apple Watch weightlifting app that runs the whole session

  Log sets, rest, load plates and swap machines from your wrist, with the next weight set on the Watch.

• The workout app for the gym you actually train at

  Knows your gym's machines, swaps a taken one with a weight ready, and fits a lunch break.

Every lifter and goal