LiftsmithHow the training works
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How does Liftsmith pick my workout?
It starts from your gym's equipment, the time you have and the muscles that have recovered, then picks exercises, sets, reps and weights from your own logged sets and where you are in your training block. Every pick shows a short line saying why.
What is RIR?
Reps in reserve: how many more reps you could have done at the end of a set. A block starts with a few in reserve and works closer to your limit week by week, then a lighter deload week lets you recover before the next block.
How does it choose my weights?
From what you actually lifted last time and how hard it felt. Hit every rep with reps to spare and the weight goes up; miss reps and it holds or comes down. Barbell weights are rounded to plates you own, and the plate graphic shows what to load on each side.
What is today's call?
Each day the app reads your recent training and, if you allow it, sleep, resting heart rate and HRV from Health Connect or Apple Health. It then suggests pushing harder, training as planned or going easy, and says which signals led to it. You can always pick a different call.
Can I follow a fixed program instead?
Yes, and they're free. Classic 5×5, novice 3×5, 5×5 plus arms, ramping 5×5, tiered progression, training max waves and bodyweight skills all follow their own published rules. You can also build your own routines.
I'm injured. Can it work around that?
Tell it what hurts under Injuries and sore spots and it skips or lightens the exercises that load that area, swapping in ones that don't. It isn't medical advice, so see a professional for anything more than everyday soreness.
Try Liftsmith free
Tell it about your gym and your first workout is ready, with every set, rep and weight planned.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever