RIRLift

RIRLift is a gym workout tracker for anyone who lifts weights. Build a routine (or answer a few questions and get one), log every set as you train, and let the app tell you what to lift next session.

WHO IT IS FOR Anyone who trains in a gym and wants their lifting to actually progress instead of drifting. Lifters running push/pull/legs, upper/lower, full-body or their own split. People coming off a spreadsheet or a notes app. Science-based lifters who track effort and weekly volume. Apple Watch owners who would rather not juggle a phone between sets. It is not for classes, running, or general wellness tracking.

WHAT IT DOES - Log sets fast. Load, reps and effort pre-fill from last time, so confirming a set is one tap, and the rest timer starts itself. - Coach picks your next load. It reads what you actually logged and has your next session's numbers ready before you walk in. It is a calculation, not a chatbot, it runs on your phone, and it is free for everyone. - Swap exercises mid-workout. If a machine is taken, substitute another movement and keep your sets, rep range and rest timing. - See where the work goes. Weekly hard sets per muscle, a shaded front/back muscle map, and how recovered each group is, all from your own logged sets. - 500+ exercise library, plus your own custom exercises. - Bring your history. Import an export from Hevy, Strong or FitNotes and your old numbers, records and volume are there from the first session. - Plate calculator, Home Screen widgets, and a rest timer on the Lock Screen and Dynamic Island. - Optional Apple Health and iCloud sync, and a browser planner at app.rirlift.com.

ON APPLE WATCH Start the session on your wrist, leave the phone in your bag, and dial every value with the Digital Crown. Active workouts are stored on the watch, so a dropped connection never erases a session. It works just as well phone-only.

EFFORT, AS A NUMBER Every set can carry an RIR (reps in reserve) rating, so how hard a set was lives in your log instead of your memory. Coach reads those ratings when it sets your next load. Log it or skip it, the app works either way.

CONNECT YOUR OWN AI Share a training-context pack to Claude or ChatGPT from the share sheet, free. With Pro, link your assistant so it reads your logged history and can stage a program back into the app for you to review and import. RIRLift runs no chat model of its own.

LEFT OUT ON PURPOSE No public feed, no follower counts, no meal tracking, no black-box readiness score you cannot trace back to a set. Its only streak counts consecutive weeks you trained.

FREE AND PRO Free: unlimited workouts, up to 4 active routines, your current training cycle and the next one, AI Coach, the weekly muscle map and recovery readiness. RIRLift Pro lifts the caps and adds all-time analytics, per-muscle volume trends, Coach fine-tuning and journey insights, your own AI connection, full RIR calibration, CSV export and the advanced plate calculator.

No account required. No ads. 4.8 on the App Store from 3,000+ lifters. iPhone and Apple Watch.

Keywords: workout tracker, gym log, strength training app, hypertrophy, progressive overload, RIR, reps in reserve, Apple Watch workout tracker, weightlifting log, training volume tracker, workout planner, push pull legs, upper lower split, rest timer, plate calculator, AI workout coach, Hevy import, Strong import, FitNotes import, iOS, watchOS