App features — a short guide
1. Workout logging
1.1 Starting a workout
Tap Start Workout on the Home screen. If you have saved routines (workout templates), select one to use its exercises and settings.
You can also start a workout directly from a routine or repeat a previous workout.
You can also start a workout directly from a routine or repeat a previous workout.
1.2 Setting up exercises
Tap Add Exercises, select the exercises you want to include, and confirm your selection. You can choose from the built-in library or create your own exercises.
After adding exercises, you can reorder, remove, or replace them.
Tap an exercise name to open its settings. Here, you can set rest times and working-set tempo, assign the exercise to a superset, and view its set history.
After adding exercises, you can reorder, remove, or replace them.
Tap an exercise name to open its settings. Here, you can set rest times and working-set tempo, assign the exercise to a superset, and view its set history.
1.3 Data entry
Add the sets you need for each exercise. To delete a set, swipe its row.
Enter weight, reps, and other values directly in the workout table, or tap a set number to open its details. Depending on the exercise, you can mark the set as a warm-up and record additional information such as RPE/RIR, heart rate, and calories burned.
Mark a set as complete by tapping Done or selecting its checkbox. Gray numbers in empty fields are suggested values: the app fills them in automatically when you complete the set. Completing a set also starts the rest timer if a rest period is configured.
Enter weight, reps, and other values directly in the workout table, or tap a set number to open its details. Depending on the exercise, you can mark the set as a warm-up and record additional information such as RPE/RIR, heart rate, and calories burned.
Mark a set as complete by tapping Done or selecting its checkbox. Gray numbers in empty fields are suggested values: the app fills them in automatically when you complete the set. Completing a set also starts the rest timer if a rest period is configured.
Tap a value in the Previous column to copy values from the corresponding set in a previous workout into the current set’s empty fields. Values you have already entered stay unchanged.
1.4 Notes and reminders
Open an exercise’s menu to add a note. Pin notes you want to see in future workouts, such as technique reminders. To delete a note, swipe it left.
You can also use quick reminder icons to indicate that you want to increase or decrease the load, or pay special attention to an exercise next time.
You can also use quick reminder icons to indicate that you want to increase or decrease the load, or pay special attention to an exercise next time.
1.5 Rest timer and metronome
Set rest periods between sets and after exercises to start the rest timer automatically.
You can also set a tempo for working sets and use the metronome to follow it. Enable time under tension tracking to show the control for starting a set and allow the metronome to start automatically.
When a tempo and target rep count are set, the timed set ends automatically when the metronome reaches the target number of reps.
You can also set a tempo for working sets and use the metronome to follow it. Enable time under tension tracking to show the control for starting a set and allow the metronome to start automatically.
When a tempo and target rep count are set, the timed set ends automatically when the metronome reaches the target number of reps.
1.6 Finishing the workout
Tap Finish Workout when you are done. Your completed workout appears in History.
You can use any previous workout as a template for a new one, without setting up its exercises and values again.
You can use any previous workout as a template for a new one, without setting up its exercises and values again.
1.7 Past and future workouts
In History, you can record workouts you have already completed and schedule workouts for future dates.
2. Routines and programs
2.1 A routine is a template; a program is a plan
A routine is a reusable workout template. It contains exercises, sets, rep targets or ranges, rest periods, and other settings, so you do not have to build each workout from scratch.
A program brings routines together into a training plan and defines their order. It can also contain phases, allowing your routines to change as you progress through the program.
Creating a routine works much like setting up a workout: add exercises, configure their sets, and adjust the settings you need.
A program brings routines together into a training plan and defines their order. It can also contain phases, allowing your routines to change as you progress through the program.
Creating a routine works much like setting up a workout: add exercises, configure their sets, and adjust the settings you need.
2.2 Organization, sharing and copying
Organize routines into folders to keep the Routines screen tidy. You can move routines between folders as needed.
To share a routine, program, or folder, open its menu and choose the sharing option. Send the link or let someone scan the QR code.
You can also make a copy of a routine—for example, to create a variation while keeping the original.
To share a routine, program, or folder, open its menu and choose the sharing option. Send the link or let someone scan the QR code.
You can also make a copy of a routine—for example, to create a variation while keeping the original.
3. Exercise library
3.1 Finding exercises
Search for exercises by name, or filter by target muscle group and equipment. The library contains more than 400 exercises, and you can create your own.
3.2 Exercise history and information
An exercise’s History tab shows completed sets and graphs of relevant metrics, such as estimated one-repetition maximum (1RM) and total weight lifted.
Pin exercises to Home for quick access to their main performance metric and to include them in your progress report.
The Information tab shows the exercise’s name, image, parameters, and other properties. You can customize its name, image, and available settings.
When creating an exercise, choose the parameters you want to record, such as weight and reps or time and distance. These parameters cannot be changed after the exercise is created.
Pin exercises to Home for quick access to their main performance metric and to include them in your progress report.
The Information tab shows the exercise’s name, image, parameters, and other properties. You can customize its name, image, and available settings.
When creating an exercise, choose the parameters you want to record, such as weight and reps or time and distance. These parameters cannot be changed after the exercise is created.
Choose the parameters that match how you want to record the exercise:
Weight × 2
Use this property when you record the weight of one dumbbell but lift two at the same time.
For example, if you perform 10 shoulder presses with a 50 lb dumbbell in each hand, enter 50 lb × 10 reps. With Weight × 2 enabled, the app accounts for both dumbbells when calculating training volume.
Unilateral
Use this property when you record reps for one side rather than the total for both sides.
For example, if you perform 12 lunges per leg with a 120 lb barbell, enter 120 lb × 12 reps. With Unilateral enabled, the app accounts for both sides when calculating training volume.
If you prefer to enter the total—24 reps in this example—leave Unilateral disabled.
Bodyweight
Use this property for exercises such as pull-ups and dips, where your body weight contributes to the resistance.
For weighted pull-ups, for example, enter only the added weight: 16 kg if you use a 16 kg kettlebell. The Bodyweight property tells the app to account for your body weight as well.
For Time
Enable this property when a shorter completion time represents a better result.
- Weight & Reps: barbell squats, machine leg extensions
- Time & Distance: running, rowing
- Reps only: push-ups, box jumps, crunches, rope climbs
- Time only: planks, jumping rope, 100-meter runs, battle ropes
- Weight & Time: farmer’s holds, weighted planks
- Weight & Distance: farmer’s walks, sled pushes
- Reps & Time: burpees, tire flips
Weight × 2
Use this property when you record the weight of one dumbbell but lift two at the same time.
For example, if you perform 10 shoulder presses with a 50 lb dumbbell in each hand, enter 50 lb × 10 reps. With Weight × 2 enabled, the app accounts for both dumbbells when calculating training volume.
Unilateral
Use this property when you record reps for one side rather than the total for both sides.
For example, if you perform 12 lunges per leg with a 120 lb barbell, enter 120 lb × 12 reps. With Unilateral enabled, the app accounts for both sides when calculating training volume.
If you prefer to enter the total—24 reps in this example—leave Unilateral disabled.
Bodyweight
Use this property for exercises such as pull-ups and dips, where your body weight contributes to the resistance.
For weighted pull-ups, for example, enter only the added weight: 16 kg if you use a 16 kg kettlebell. The Bodyweight property tells the app to account for your body weight as well.
For Time
Enable this property when a shorter completion time represents a better result.
4. Home screen widgets
Add widgets to Home to record data and see the metrics that matter to you. Arrange them in the order you prefer.
Exercises
Quick access to the exercises you have pinned to Home.
Weight Lifted
Shows your strength-training volume and how it is distributed across muscle groups.
Body Measurements
Record and track body weight, body fat percentage, and body circumferences.
Sleep
Shows your average daily sleep duration. You can enter data manually or, on iPhone, import it from Apple Health.
Nutrition
Shows your average daily calorie and macronutrient intake. You can enter data manually or, on iPhone, import it from Apple Health.
Photos
Add and compare progress photos.
Supplements
Quick access to your pinned supplements and intake recording.
Ingredients
Tracks your intake of individual ingredients across the supplements you record.
Quick access to the exercises you have pinned to Home.
Weight Lifted
Shows your strength-training volume and how it is distributed across muscle groups.
Body Measurements
Record and track body weight, body fat percentage, and body circumferences.
Sleep
Shows your average daily sleep duration. You can enter data manually or, on iPhone, import it from Apple Health.
Nutrition
Shows your average daily calorie and macronutrient intake. You can enter data manually or, on iPhone, import it from Apple Health.
Photos
Add and compare progress photos.
Supplements
Quick access to your pinned supplements and intake recording.
Ingredients
Tracks your intake of individual ingredients across the supplements you record.
5. Progress tracking
Use Home widgets, exercise graphs, and recorded metrics to follow your progress.
Select a date range to review your results, or compare two periods to see how your totals and performance have changed—for example, when comparing training programs.
Select a date range to review your results, or compare two periods to see how your totals and performance have changed—for example, when comparing training programs.
6. Modules and circuit training
6.1 Modules: separate parts of a workout
A module groups exercises into a separate part of your workout, such as a warm-up, main session, cool-down, or stretching session.
A module can contain several exercises and can also be configured as a circuit.
A module can contain several exercises and can also be configured as a circuit.
6.2 Circuit training: EMOM, AMRAP, Tabata, and For Time
Choose a circuit type, configure its rounds and timing, add exercises, and enter their set values. Then tap Start.
Before starting, keep these limitations in mind:
Before starting, keep these limitations in mind:
- Enter all required values—such as weight, reps, and time—for every set.
- Once a circuit is running, you have to finish it, end it early, or cancel it before returning to the main workout screen.
7. Scanning and printable templates
Record your workout on paper, then photograph it to transfer the data to the app.
You can download and print our PDF template, use one of our notepads, or use another brand’s workout log with a similar layout, with weight written above reps.
Tap Scan Workout on Home and follow the steps to scan your page. Review the recognized exercises and values, correct anything that needs changing, and save the workout.
You can download and print our PDF template, use one of our notepads, or use another brand’s workout log with a similar layout, with weight written above reps.
Tap Scan Workout on Home and follow the steps to scan your page. Review the recognized exercises and values, correct anything that needs changing, and save the workout.
7.1 Identifying exercises with routines or letter codes
The scanner needs to know which exercise each row represents. You can identify exercises in two ways:
Exercises with assigned codes are highlighted and appear at the top of the exercise list. If an exercise is not identified automatically, you can assign it manually before saving.
- Select a routine before scanning. Use a routine whose exercise order matches the workout on paper.
- Assign unique letter codes to exercises. For example, use FS for front squats and DL for deadlifts.
Exercises with assigned codes are highlighted and appear at the top of the exercise list. If an exercise is not identified automatically, you can assign it manually before saving.
7.2 More than 6 sets per exercise
Continue the exercise on the next row and leave that row’s exercise name blank. The scanner will add those sets to the exercise in the row above.
8. Supplements
Add a supplement manually or tap Scan Barcode to look it up using the barcode on its packaging. If a product is found, compare its serving size, Macronutrients, and Ingredients with the product label and correct any differences before tapping Create Supplement.
Enter nutrition and ingredient amounts for the serving size you specify. Check these details carefully: macronutrients and ingredients cannot be edited after the supplement is created.
Pin the supplement to Home for quick access. You can then record your intake by entering the number of servings taken.
Enter nutrition and ingredient amounts for the serving size you specify. Check these details carefully: macronutrients and ingredients cannot be edited after the supplement is created.
Pin the supplement to Home for quick access. You can then record your intake by entering the number of servings taken.
9. Apple Watch
Use routines and programs created on your iPhone to record workouts on Apple Watch. All workout-recording functionality is available on your wrist, including circuit training, so you can log your sessions with the same level of detail as on your iPhone.
alex@fitness-logbook.com