The workout app for women who want to get stronger

What a woman who lifts needs from a workout app

• A plan you repeat, so the weights can climb

  Strength comes from doing the same lifts often enough to get better at them. Each RIRLift plan repeats its workouts week to week, so your hip thrust and squat have numbers you can beat. Plans for three days, four days, or two days next to classes are below.

  

• Weights picked for you, not looked up

  On a lift you've never done, the app starts light, marks the weight Estimate, and asks for one set of as many good reps as you can. From then on every weight comes from your logged sets. Tap any number to see Why this weight.

• Glutes and legs without skipping upper body

  The weekly muscle map shades every muscle by this week's sets, so you can see glutes getting the work you want and back and shoulders not falling behind. The glute exercises for women guide covers the moves the plans use.

  

• Progress you can see

  Every lift gets a trend of its estimated max over the weeks, plus bodyweight and body measurements if you track them. When a lift goes up, you see it without doing any math.

  

• Free, with no account and no ads

  Unlimited workouts, the weight suggestions, progression and up to 4 active routines are free. Pro adds more Coach conversations, unlimited routines and all-time analytics.

What your sessions look like, in numbers

First week on the 3-day gym plan, after years of classes

You're fit from classes but have never followed a lifting program. Day 1 is squat, incline press, pulldown, hip thrust and lateral raises. Every weight starts as an estimate.

Exercise	You logged	Next session	Why
Barbell Back Squat	65 lb (Estimate), 16 reps, nothing left	80 lb × 6–10	16 reps to failure at 65 lb converts to about 80 lb for 6 reps with 2 left.
Hip Thrust	95 lb (Estimate), 15 reps, 2 left	115 lb × 8–12	Hips are usually stronger than people guess. One set measured it: 95 × 46 ÷ 38 ≈ 115 lb.
Lat Pulldown	50 lb (Estimate), 15 reps, 1 left	60 lb × 8–12	Converted to the 8-rep target with 1 left, then rounded to the stack.

One max-reps set per lift replaced the guessing. Day 1 next week opens with these weights filled in.

Two lifting days around runs and Pilates

You run Tuesday and Thursday and keep your Saturday Pilates class. Monday and Friday are the two strength days, a few months in.

Exercise	You logged	Next session	Why
Barbell Back Squat	Set 1: 95 lb × 5, 4 left	Set 2: 100 lb × 5	The target was 5 reps with 2 left. You had more, so the next set goes up: 95 × 38 ÷ 36 ≈ 100 lb.
Barbell Back Squat	Set 2: 100 lb × 5, 2 left	Set 3: 100 lb × 5	Exactly on plan, so the weight holds.
Romanian Deadlift	115 lb, 8 / 8 / 8 reps, 2 left	120 lb × 5–8	Every set reached the top of the 5–8 range: one plate step up, reps reset to 5.
Hip Thrust	135 lb, 10 / 9 / 8 reps, 2 left	135 lb × 9	The last set hit today's target of 8 but not the top of the range. Same weight, one more rep.

Two days a week is enough for the numbers to move. The classes stay; the lifting days keep progressing.

Week 10: one lift stops moving

Most lifts are still climbing, but the hip thrust has been stuck at the same reps for three sessions.

Exercise	You logged	Next session	Why
Hip Thrust	Three sessions at 155 lb, stuck at 11 / 10 / 9	Recap suggests 140 lb × 8–12	No new rep in three sessions counts as a stall. The recap offers about 10% lighter; you pick Deload or Not yet.
Bulgarian Split Squat	20 lb pair, 12 / 12 / 12 reps, 1 left	25 lb pair × 8–12	Top of the range on every set at the target effort: one dumbbell step up.

A stall gets a lighter week only if you accept it. Everything else keeps moving on its own schedule.

Plans for women that open in RIRLift

• The best workout for women, for your week

  Full gym, 3 days a week

  Three full-body days with glutes and legs first. The first and third examples above come from it.

  3× a week · 43 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 women, for your week

  2 days, alongside classes or running

  Two strength days that fit around running, cycling or classes.

  2× a week · 23 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 women, for your week

  4 days a week, upper/lower split

  A year or more in and free four days a week: more sets per muscle.

  4× a week · 59 sets a week · ~40 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

Make it fit you

• Tell it what your gym has

  Pick your equipment once. Plans and swaps stay inside it, and if the hip thrust bench is taken, the swap picker shows replacements with the weight they'd start at.

• Use kg or lb per exercise

  Dumbbells in pounds and a cable stack in kilograms? Set units per exercise, and every suggestion rounds to what that equipment really loads.

• Ask Coach to fit today

  Running late? Ask Coach to shorten today or swap a machine. It shows the changed session first, and nothing changes until you tap Apply changes.

• Bring a friend

  Add a training partner: you see when each other trains, cheer finished workouts, and can run a head-to-head challenge for 7, 14 or 30 days.

• Leave the phone in your locker

  With an Apple Watch, the whole session runs from your wrist: logging, rest timer and which plates to load. The watch is optional.

When a different app fits better

• You want follow-along video classes or cycle-synced workouts. A class app fits better.

Questions

Read next

• The best workout for women, for your week

  All three women's plans in full, with a demo for every exercise.

• Glute exercises for women: thrusts, hinges and side glute work

  The glute moves the plans use, and how to do them.

• What is RIR (reps in reserve)?

  The one number you log after each set.

• How to break a lifting plateau and start progressing again

  What to do when a lift stops moving, like the hip thrust above.

• How much weight should I lift?

  A starting weight for any lift before you open the app.

More ways lifters use RIRLift

• The workout app for women over 40 and 50 who want to lift

  Strength plans for your 40s and 50s that start light, respect cranky joints and add weight when you're ready.

• The booty workout app that makes your glutes work harder each week

  Glute plans for the gym or home, with hip thrust and split squat weights that rise when you're ready.

• The strength training app that turns heavy sets into your next weight

  Heavy sets of 3 to 5, a weight for every one, and a clear answer when a lift stops moving.

• The workout app for beginners that tells you what to lift

  Never lifted before? A plan with starting weights, demos for every move, and weights that rise on their own.

Every lifter and goal