How to set up and use every part of Liftspan, step by step. The same app runs in your browser and on iPhone, so these pages cover both, and say so where they differ.
Updated 21 October 2026
Want the why behind the plan? The guides cover the training itself, starting with how many days a week to lift, deload weeks and lifting with a bad shoulder.
The setup questions and why they matter, your first week, finding your way around, and what is free.
Flag a shoulder, back, knee, hip or wrist and see exactly what changes. Plus joint-friendly mode.
Starting a session, logging sets, the effort buttons, the hold and rest timers, swaps and finishing.
Double progression, when the weight holds, deload weeks, training blocks and missed sessions.
The program library, previewing moves, switching without losing weights, and building your own.
What comes with you, what starts fresh, open workouts, deload weeks and switching back.
Snap a whiteboard, a printout or a screenshot and Liftspan turns it into a program.
Tell it how today feels and the session reshapes around it, just for today.
The six training rooms, telling it exactly what you have, and switching for a trip.
The streak widget, rest timer alerts on your Lock Screen and Apple Watch, and Apple Health.
Estimated 1RMs, personal bests, every logged session, levels, badges and Fuel.
Import from Strong or Hevy, start from your own numbers, and export any time.
Signing in, syncing between devices, signing out, and deleting your account.
Something missing or not working the way a page says? Email dave@liftspan.fit. Looking for training advice instead? The guides cover the lifting side.