A strength training app that knows when to add weight

Progressive overload, worked out for you

When you hit the top of your rep range with reps to spare, the weight goes up next time, by a jump your plates can actually make. When you miss, it holds or comes down a little. That's progressive overload, done set by set instead of by guesswork (Pro).

Training runs in blocks: a few weeks where sets get harder (fewer reps in reserve each week), then a deload week to let fatigue drop so the strength shows. If you're more tired than the plan expected, a deload is offered early.

Built around the big lifts

Squats, presses, hinges and rows come first in each workout, with smaller lifts after. Every barbell set shows the plates for each side, and your estimated max on each lift updates from every set you log, no testing day needed.

• Fixed programs if you like a plan you can follow to the letter, from classic 5×5 up (free)
• Adaptive workouts that fit your gym, your time and your recovery (Pro)
• Strength standards and a DOTS score from your own lifts

Push, as planned or go easy

Some days you're flying and some days you slept four hours. With Pro, Liftsmith reads sleep, heart rate variability and resting heart rate from Health Connect or Apple Health, plus a quick how-do-you-feel, and makes today's call: push, as planned or go easy. The weights follow.

Questions

How does the app decide how much weight to lift?

From your recent sets: your estimated max on that lift, the rep range for the exercise and how many reps in reserve this week calls for. Your very first weights come from a short setup, or from lifts you already know.

Is it good for beginners?

Yes. Beginners get bigger, faster jumps while they're adding weight every session, and the plan slows down as progress does.

How many days a week do I need?

Two to six. Pick how many days and how long each workout should be, and the plan fits. See how many days a week to lift.