The workout app for iPhone, built for lifting

What a lifting app should do on iPhone

• Rest time without unlocking

  The rest timer fills the screen in the app, and keeps counting on the Lock Screen and in the Dynamic Island as a Live Activity. Put the phone down between sets and still see when to go. How long to rest between sets covers what to set it to.

• Your next session on the Home Screen

  Widgets show the next session up and the trend for your top lift. One tap opens the session with its weights already set.

  

• Workouts that land in Apple Health

  Every workout you finish on iPhone saves to Apple Health, with each exercise as its own segment. Turn on iCloud sync to keep your log across devices.

• Free, with no account and no ads

  Unlimited workouts, suggested weights, the weekly muscle map and up to 4 active routines are free. Pro adds more Coach conversations, unlimited routines, all-time analytics and CSV export.

• Apple Watch if you want it

  The iPhone app does everything on its own. With an Apple Watch, the whole session runs from your wrist: logging, rest timer, plate calculator and swaps.

  

Sessions run from an iPhone

Gym day, phone face down on the bench

Day 1 of the two-day full-body plan below. The rest timer runs on the Lock Screen between sets.

Exercise	You logged	Next session	Why
Barbell Back Squat	185 lb, 10 / 10 / 10 / 10, 2 left	190 lb × 6–10	Top of 6 to 10 on every set. One step up next week, reps reset to 6.
Barbell Bench Press	Set 1: 155 lb × 8, 3 left	Set 2: 165 lb × 8	Two more reps left than the 1 planned. 155 × 40 ÷ 38 is about 163, rounded to 165.
Lat Pulldown	140 lb, 12 / 12 / 11 / 11, 1 left	140 lb × 12	The weakest set made today's target of 11, so next time you aim for 12.

You unlocked the phone to log each set and nothing else. The workout saved to Apple Health when you finished.

Home, no equipment, phone propped on the couch

Bodyweight A from the no-equipment plan below. With no load to add, these progress by reps; "1 left" is your reps in reserve.

Exercise	You logged	Next session	Why
Push-Up	18 / 16 / 15, 1 left	16 reps	The weakest set made today's target of 15, so the target rises by one.
Reverse Lunge	18 / 17 / 16 per leg, 1 left	17 reps per leg	Same rule: the weakest set hit its target of 16.
Nordic Hamstring Curl	5 / 4 / 4, 2 left	5 reps	The weakest set missed the target of 5, so the target stays.

Bodyweight work keeps moving by reps until you choose to add weight.

Plans that open on your iPhone

• The best workout for full body, for your week

  Only 2 days a week, longer sessions

  The gym example above: two full-body days, squat and bench in the first.

  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

• The best workout for home, with little or no equipment

  No equipment, 3 days a week

  The home example above: nothing but floor space, a doorway and a chair.

  3× a week · 44 sets a week · ~35 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

Make it fit you

• Add the widgets

  Long-press the Home Screen and add RIRLift's widgets: one for your next session, one for your top lift's trend.

• Allow Apple Health

  Allow RIRLift to save workouts to Apple Health. Each exercise lands as its own segment of the workout.

• Pick your units per lift

  Units are set per exercise, so kilo plates and pound dumbbells can sit in the same workout. The plate calculator shows what goes on each side.

• Bring your old workouts

  Coming from another app? Import your history from Hevy, Strong or FitNotes and Coach reads it from day one.

Questions

Read next

• The best free workout tracker apps for lifters (2026)

  What free tiers really include, compared.

• Best workout app for Apple Watch: choose by what you need to log

  If you're adding a Watch to the iPhone.

• The best workout for home, with little or no equipment

  The no-equipment plan and more, in full.

• The best workout for full body, for your week

  The two-day gym plan in the first example.

• How long to rest between sets, based on your goal

  What the rest timer should be set to.

More ways lifters use RIRLift

• 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 that puts your lifting in Apple Health

  Lifting sessions saved to Apple Health exercise by exercise, next to your runs, with your next weights set.

• A workout app you can train on for years without a subscription

  Unlimited workouts, weights set for you and Apple Watch, free with no trial countdown, account or ads.

• The workout app for home that plans around what you own

  Bare floor, a pull-up bar, bands or one kettlebell: a plan for your gear that gets harder as you do.

Every lifter and goal