Support

Open the Train tab and pick a plan. Lift suggests one from what you told it during setup: a full-body plan if you train up to three days a week, an upper and lower body split for four or more. Tap Start today's session, tick each set as you finish it, and press Finish.

In This week mode, each muscle is coloured by how many sets you gave it: not yet, once, twice, three times, or four or more. In Last trained mode, colour shows how long ago you last trained it. The legend under the body spells it out, and you can tap any muscle for the exercises behind it. Helper muscles count half a set.

Yes. The countdown is shown on your lock screen and in the Dynamic Island, and a bar at the bottom of every screen brings you back to the session. Allow notifications if you want a sound when rest is over.

Start a strength workout on your Apple Watch around the same time as your Lift session. When you finish, Lift finds the matching workout in Apple Health and shows average and maximum heart rate, calories and duration on that session. If no matching workout exists, that section is hidden. Health access can be turned on in the You tab or in iPhone Settings under Health.

No. Lift works fully on your phone. Sign in with Apple or Google only if you want your training on more than one device.

Both are in the You tab. Export gives you a file with every plan, session, set and body-weight entry. Delete account removes your account and everything synced with it, immediately and permanently. Data that only lives on the phone is removed by deleting the app.

Subscriptions are managed by Apple: open the iPhone Settings app, tap your name, then Subscriptions. After cancelling, Pro stays active until the end of the period you paid for. To restore a purchase on a new phone, open the You tab and tap Restore purchases.

Email us the exercise name and what it works. The catalogue holds 876 exercises and we correct and add to it in updates.