The workout app for couples who lift, together or apart

What a couple needs from a workout app

• One plan, each with your own weights

  Add the same plan on both phones. Each of you gets a starting weight on every lift and progression from your own sets, so one partner's 95 lb squat and the other's 205 lb both move at the right time.

  

• Accountability that fits two schedules

  You see when your partner trains, finished workouts post to you, and you can cheer them. The weekly board compares each of you with your own weekly target, so a 2-day week and a 4-day week can both be a win. It resets on Monday.

• Challenges with an end date

  Start a head-to-head or team challenge for 7, 14 or 30 days. Invite your partner even if they don't have the app yet.

• Each other's lifts, if you want

  Scan a QR invite to see each other's lifts. The Home Screen widgets show your next session and your top lift at a glance.

  

• Free for both of you

  Each of you downloads it free: unlimited workouts, the suggested weights and up to 4 active routines, with no account and no ads.

Two lifters, one plan, real numbers

Same plan, same gym, very different weights

You both run the 3-day full-body routine and train side by side on Day A: squat first, then pulldowns.

Exercise	You logged	Next session	Why
Barbell Back Squat	Her: 95 lb, 10 / 10 / 10 reps, 2 left	100 lb × 6–10	Every set reached the top of 6–10 at the target effort: one plate step up.
Barbell Back Squat	Him: 205 lb, 9 / 8 / 8 reps, 2 left	205 lb × 9	The weakest set hit today's target of 8. Same weight, one more rep.
Lat Pulldown	Her: 70 lb, 12 / 12 / 12 reps, 1 left	75 lb × 8–12	Top of the range on every set: one step on the stack.
Lat Pulldown	Him: 140 lb, 12 / 11 / 10 reps, 1 left	140 lb × 11	The weakest set hit today's target of 10, so the target goes up one rep.

Same workout, same rule, different answers. Nobody has to keep the other's numbers in their head.

She lifts four days, he lifts two

She runs the 4-day upper/lower routine. His job leaves room for two longer full-body sessions. The weekly board counts each against their own target.

Exercise	You logged	Next session	Why
Incline Dumbbell Press	Her, Upper B: 30 lb pair, 12 / 12 / 12 reps, 1 left	35 lb pair × 8–12	Top of the range at the target effort: one dumbbell step up.
Leg Press	Him, Day 2, set 1: 270 lb × 15, 3 left (target 15, 1 left)	Set 2: 280 lb	Two more left than planned: 270 × 47 ÷ 45 ≈ 282, rounded to 280.

Four sessions and two sessions can both meet their own weekly target. Nobody loses the board for having a busier job.

Back from two weeks away together

A two-week trip with no training. You both open the app on Monday.

Exercise	You logged	Next session	Why
Romanian Deadlift	Her, last session: 115 lb, 8 / 8 / 7 reps, 2 left	115 lb × 8	A skipped session changes nothing. The next one picks up at the weight and target she'd earned.
Barbell Bench Press	Him, last session: 185 lb, 10 / 10 / 10 reps, 2 left	190 lb × 6–10	His last session earned a step up, and two weeks away doesn't take it back. Ease back in is offered only after three weeks or more.

Time off together doesn't reset either of you. Pick up where you left off and start a new 30-day challenge.

Plans couples can run together

• The best workout routine for the days you can train

  3 days a week: full body

  Three full-body days you can train side by side. The first example above.

  3× a week · 51 sets a week · ~45 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout routine for the days you can train

  4 days a week: upper/lower

  For the partner with four days free and a year or so of lifting.

  4× a week · 68 sets a week · ~40 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout for full body, for your week

  Only 2 days a week, longer sessions

  Two longer sessions for the partner with less time. Every major muscle in both.

  2× a week · 45 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

• Invite your partner

  Send an invite from the app, even before they've installed it. Once you're connected, finished workouts show up for each other.

• Set your own weekly targets

  Each of you picks how many days a week you're aiming for. The board measures you against that, not against each other.

• Use your own units

  Units are set per exercise, so one of you can log in kg and the other in lb on the same plan.

• Save your gym once

  Save your gym and its machines. Each machine remembers its loads and records, so the next session starts from the right number.

• Run a challenge

  Start a head-to-head or team challenge for 7, 14 or 30 days when you want an extra push.

When a different app fits better

• You want partner exercises you do together. RIRLift tracks each lifter's own sets. A partner-workout app fits better.

Questions

Read next

• The best workout routine for the days you can train

  The 3-day and 4-day routines above, in full.

• The best workout for full body, for your week

  The 2-day plan for the partner with less time.

• Training frequency for hypertrophy: how often to train a muscle

  Why two days and four days can both build muscle.

• Progressive overload: a practical guide

  The rule that moves both of your weights.

More ways lifters use RIRLift

• The workout app for friends who lift at different weights

  See when your friends train, cheer their workouts and run challenges that stay fair at any strength level.

• The workout app for busy moms and dads who still want to lift

  Short lifting sessions with the weights already set, and a plan that waits when the kids come first.

• 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