Appearance
Text size
A
A
Workouts
Rest between sets
How it works
Today shows what the plan says for the day. ▶ Start walks you through it one thing at a time: tap Set done after each set, a rest timer runs, and after the last set you say how it felt. The weight to use next time comes from that: two sessions in a row with 2+ reps left, and it's time to go up.
The Ladder is the fall practice: three tracks of rungs. Tap Smooth for each rep that feels smooth and boring, Rough if it wasn't. Five smooth in a row with no pain, and you climb. Track 2 opens when the squat sit-back feels easy and your doctor says your neck is fine; Track 3 opens at the same point.
Progress holds the tests (weeks 1, 6 and 12), every workout and your badges. Plan is the whole Fall-Proof Strength Plan, with the stop signs. If a week goes badly, repeat it rather than skipping ahead.
It all works without a signal: a finished workout is saved on the phone and goes up by itself when there's a connection.
Keyboard shortcuts
| 1–4 | Today · Ladder · Progress · Plan |
| s | Start today's workout |
| Space or Enter | In a workout: Set done · start or skip a timer |
| ← → | In a workout: back · skip ahead |
| u or ⌘/Ctrl+Z | Undo your last change |
| Esc | Close / pause |
| ⌃M | My Apps menu |
| ? | This help |
Backups
