Lift help
Lift plans every workout of your strength cycle and shows exactly what to put on the bar. Need a hand? Email admin@sunwaveplumbing.com and we will get back to you.
Getting started
The first time you open Lift, type your name (or skip it), then the most you can lift one time for each lift. Not sure? Guess a little low. Lift works every set out from 90% of that number, rounded to plates you can load.
To change a max later, open Settings, pick the lift, and use minus and plus. Warm-up sets, your smallest plate, and training off 90% or your full max are under Warm-ups and plates.
Doing a workout
Today shows the next workout, warm-ups first, with the plates for each side of the bar. Tap a set when you finish it. The last set has a plus: do as many good reps as you can and enter the number you got.
Someone on the rack you need? Tap the lift's name at the top of Today to do another of this week's lifts instead. After you finish, Lift gives you a rest day, then lines up the next lift.
Progress and raising your max
Progress draws one step for every cycle you finish. The ring counts the reps you got past the ask on each week's last set. Three or more extra reps in a cycle, with no set short, and Lift suggests going up: 10 pounds on squat and deadlift, 5 on bench. One short set says stay, two say come down a little.
Saving and a new iPhone
Everything saves on your iPhone as you go. If your iPhone is signed in to iCloud, a copy goes to your own iCloud too. On a new iPhone, sign in to the same Apple Account and open Lift: your workouts come back by themselves.
Train safely
Lift is a training planner, not medical advice. Check with your doctor before starting a new exercise program, warm up before heavy sets, and use a spotter or safety bars.
Also here: Lift privacy policy