Help
Start with the walkthrough, then look up anything else below. In the app, the question-mark button next to a feature opens the same explanation.
Getting started
The same short tour the app shows after you first sign in. You can replay it anytime from More > Help & tour.
Log a set
On Train, start a workout and add an exercise. Type the weight and reps, then tick Done. Every tick is saved right away, even without a connection.
Suggestions and why
Each exercise shows a Suggested target with the reason right under it. When every set reaches the top of your rep range, the next suggestion adds weight or reps. Flag pain on a set and it holds the load instead.
Rest timer
Ticking a set starts the rest timer at the bottom of the screen. Use −15 s, +15 s or Skip. Set the length per exercise with Rest after each set.
Routines and calisthenics programs
Save the workouts you repeat as routines. Under Programs, preview a calisthenics program and add it to your routines. Easier and Harder switch a bodyweight exercise to the next step in its progression.
Progress and history
Progress shows your strength over time, weekly sets per muscle and your records. In History, filter by status, and use Delete abandoned workouts to clear the ones where no working set was ticked.
AI and Body & nutrition
AI Search and AI Ideas use your monthly AI requests. With Pack Plus, Body & nutrition estimates BMI, daily calories and protein from your profile and weigh-ins. These are estimates, not medical advice.
Sync and your data
Your workouts sync to your account whenever you're online, so you can switch devices. See the sync status under More → Account and plan. Export, import or delete your data under More → Your data.
Help is always nearby
Tap the "?" next to a feature for a short explanation. Replay this tour anytime from More → Help & tour, or hide the "?" buttons in Settings.
Logging a workout
Suggested target
The target for this exercise, worked out from your last workouts with it. The line under it says why, for example that you reached the top of your rep range on every set, so the weight goes up.
Set types
Tap a set's number to mark it as a warm-up, a drop set or a set to failure. Warm-ups don't count toward your progress or records.
RPE and RIR
Optional effort ratings: RPE is how hard a set felt, from 1 to 10, and RIR is how many more reps you could have done. Turn the columns on with Log RPE/RIR.
Flagging pain
Tap a set's number and switch on This set caused pain. Next time, the suggestion holds the weight and offers a similar exercise when there is one. This is not medical advice: if pain is sharp or lasts, stop and talk to a professional.
Rest timer
Ticking a set starts a countdown at the bottom of the screen; change it with −15 s or +15 s, or Skip it. Rest after each set sets the length for this exercise, and the default is in Settings.
Plate calculator
Plates shows which plates to load on each side of the bar for a total weight. Set your bar weight and the plates you own in Settings.
Partial workouts
You can finish with sets unticked: the workout is saved as partial, and unticked sets don't count against your suggestions. A workout with no working set ticked is saved as abandoned.
Routines and programs
Routines
A routine is a saved plan: exercises with sets, a rep range and rest time. Start one from Train or Routines. There's no limit on how many you keep.
Programs
Ready-made calisthenics plans, each with a level, days per week and the equipment you need. Preview one, then Add to my routines creates one routine for each training day.
Easier and Harder
Bodyweight exercises are grouped in progressions, from easiest to hardest. Easier and Harder switch to the neighbouring step. When you reach the top of your rep range on every set, the suggestion may offer the next step.
Progress
Estimated 1-rep max
An estimate of the most you could lift once, worked out from your best set each workout with the Epley formula. It lets you compare sets with different weights and reps.
Weekly sets per muscle
Completed working sets per muscle in the latest week. A set counts in full for the main muscles and as half for the muscles it works secondarily.
Personal records
Your heaviest weight, best estimated 1-rep max and most reps for each exercise. Warm-up sets don't count.
Abandoned workouts
A workout where no working set was ticked is saved as abandoned (warm-ups don't count). Filter History by Abandoned to review them, or remove them all with Delete abandoned workouts.
AI
AI requests
Each AI Search, AI Ideas or coach answer uses 1 request, and failed ones don't count. The meter shows what's left this month; the count resets on the first day of each month (UTC).
AI Search
Describe what you want in your own words, such as knee-friendly leg exercises with dumbbells. Results always come from the Pack Workout exercise library.
AI Ideas
Pick a goal, a length and your equipment to get one workout idea built from the exercise library. Save it as a routine or start it right away. AI can be wrong, so check that the exercises suit you.
Use my recent workouts
Off by default. When on, the request also sends a short summary of your recent workouts: exercise names, sets, reps, weights and pain flags, with no name or email. Our server passes it on to answer and doesn't store it.
Pack Plus
The paid plan: more AI requests each month, plus Body & nutrition. Logging, routines, progress, sync and your data stay free. Cancel anytime in More → Account and plan.
Body & nutrition
Body profile
Your birth year, sex for the formula, height, activity level, goal and optional body fat. It is used only to calculate your estimates, and Delete my body data removes it from this device and your account.
BMI
Body mass index: your weight in kg divided by your height in metres, squared. It's a rough screening number and can't tell muscle from fat.
Calorie estimates
Maintenance is an estimate of what you burn in a day: a standard formula for your resting burn, times your activity level. The target adjusts it for your goal, never goes below your resting burn, and no deficit is suggested if it would take you under 1,200 kcal a day (1,500 for men, 1,350 if you prefer not to say). Real needs vary, so compare with your weigh-in trend.
Protein range
A daily range of 1.6 to 2.2 g of protein per kg of body weight, a range often used by people who strength train. It's a guide, not a requirement.
Weight trend
Daily weight goes up and down with water and food. The 7-day average and the weekly trend smooth that out, so weigh in at a similar time of day.
Your data
Sync
While you're signed in and online, changes sync to your account a few seconds after you make them, so you can switch devices. Changes made offline wait and sync later. Synced data is stored encrypted and never sold or shared.
Export
Save your workouts, routines, settings and body data as JSON, or your sets as CSV for spreadsheets. Workouts, routines and custom exercises can be imported back from the JSON. In the Android app the file goes to the share sheet.
Import
Bring in a Pack Workout JSON export, a Strong CSV or a Hevy CSV. You see what's in the file before anything changes, and duplicates are skipped.