Your daily streak and freezes

Your daily flame 🔥 counts the days in a row you showed up. A workout counts, and so does a walk, a bike ride or anything else that got you moving. It is free, and it is the habit that keeps everything else going.

What counts as a day

A day counts when you do any one of these:

• Start a workout. Tapping Start lights the day straight away.
• Log an activity: walk, run, cycle, swim, yoga, mobility, sport, steps, or something else.

One log covers the whole day, and days run midnight to midnight where you are. A day that has not ended yet never breaks your streak, so you have until midnight.

Log a walk or other activity

1. On 🏠 Today, tap the flame card. Or tap the round flame button in the middle of the bottom bar and use the Move today? card.
2. Pick what you did: 🚶 Walk, 🏃 Run, 🚴 Cycle, 🏊 Swim, 🧘 Yoga, 🤸 Mobility, 🎾 Sport, 👟 Steps, or ✍️ Something else to describe it.

Once the day is covered, the card says Logged today and you are done until tomorrow. You can still do a workout that day, and it still counts toward your week. An activity keeps your daily flame going, but only workouts count toward your weekly sessions. Logging an activity never changes your weights, estimated maxes or personal bests. Those only come from lifting.

The streak page

Tap the round flame button in the middle of the bottom bar. You will see your current flame, your longest streak, your freezes, how many days you were active this month, a calendar marking days you lifted, moved or were covered by a freeze, your next milestone, and your streak partners.

Freezes

A freeze covers a missed day so your flame keeps going.

• Earning them: finish a workout in a week where you have hit your training goal, and you earn a freeze. You can earn once each week. Free members earn one at a time and can hold two. Pro members earn two at a time and can hold four.
• Using them: you do not have to do anything. When you miss a day, a freeze is used automatically the next time you open the app, and the day shows as a freeze on your calendar. If you miss more days in a row than your freezes can cover, none are used: your flame starts again and you keep every freeze for next time.
• Buying more: tap ❄️ Get more freezes on the streak page to buy 1 or 5 ($0.99 for 1, $2.99 for 5). Bought freezes never expire and stay with your account on every device. Liftspan uses the ones you earn first, and only spends a bought one when it saves your streak. You need to be signed in to buy them. On iPhone this needs Liftspan 1.0.9 or later.

Weeks on plan

Separately from the daily flame, 💪 weeks on plan counts the weeks in a row that you finished the number of sessions your plan asks for. You will see it on Today and on the You tab. The daily flame is about showing up. Weeks on plan is about training.

Deload weeks and time off

A deload week is lighter lifting, not a week off from showing up. Log a walk or anything else each day and your flame keeps going.

Related guides: How to make exercise a habit that actually sticks and Does walking build muscle? What walking does after 40.

Why it works this way

Consistency beats intensity, especially over years. A lifting plan has rest days, and a streak that only counts lifting days punishes you for resting. So the daily flame counts any movement: a walk, a bike ride, yoga or something else. Showing up a little every day is the habit; the lifting days are where the strength comes from.

Freezes are there because life happens. Earn them by finishing training weeks, and a missed day is covered automatically, so one busy day never wipes out months of showing up.

Common questions