Getting started with Liftspan
Liftspan builds you a strength plan around your body, your equipment and your week, then tells you what to lift every session and moves the weight up as you earn it. Setup takes about a minute.
Rather read it? The walkthrough, step by step
- Set up Liftspan in about a minute.
- No program yet? Tap Answer five quick questions.
- Pick what you are here for. It sets your reps and rest.
- Pick where you train. Every move will fit that room.
- A few numbers, so your starting weights fit you.
- Anything to train around? Flag it, and Liftspan works around it.
- How many days a week? Tap one and your plan is built.
- Your first workout, with every weight filled in.
Web or iPhone
Liftspan is the same app in two places. You can use it free in any browser at liftspan.fit/app, or install it on iPhone from the App Store. If you sign in with the same email on both, your plan and history follow you (see account and sync). A few extras, like the streak widget and Apple Health, only exist on iPhone.
The setup questions
There are five, and each one shows its step at the top. If you already have an account, tap Already have an account? Sign in on the first one.
- What are you here for? Pick one and you move straight on. It sets your rep ranges and rest times:
- 🔥 Lose fat: 12 to 15 reps, short rests.
- 💪 Build muscle: 8 to 12 reps.
- 🏋️ Get stronger: 4 to 6 reps, longer rests.
- Where are you training? Full gym, home gym, hotel gym, bodyweight only, dumbbells only, bands only, or exactly the equipment you have. Each option shows how many moves you would get there. More on this in where you train.
- About you. Your lifting experience, the year you were born and your weight. Liftspan uses these for your starting weights, and your age switches on joint-friendly mode from 50.
- Anything to train around? Tap any area that needs care: lower back, shoulders, knees, hips, or wrists and elbows. You can also turn joint-friendly mode on or off here. This is the part that shapes your plan the most, so it has its own page.
- How many days a week? Two to five. Tap a number and your plan is built. Three is where most people start.
Your plan starts as full body. To focus on particular muscles instead, change it on the You tab under Training.
Your first workout
Setup ends on Your first workout: the moves, about how long it takes, and a short safety note (this is not medical advice, and sharp pain, chest pain or dizziness means stop). Tap Start, I train at my own risk to begin, or Accept and see my plan first to look around. You only accept once on each device.
Inside the workout, do each set and tap its circle. Starting weights are a guess, so change the number if it feels too light or too heavy. If you are new or returning, your first session runs as straight sets; supersets start from your second session.
The week you start is Week 1. After your first workout, Today asks what to call you and offers to save your progress with an email. You can replay a tour of the Today screen any time: tap the 🏅 You tab, then the ⚙️ gear at the top for Settings, then 🧭 Show me around again.
Finding your way around
| Where | What it is for |
|---|---|
| 🏠 Today | This week, today's session and the button to start it, your daily streak, and the daily check-in. |
| 🗺️ Plan | Every day of your week, your program, and everything you have logged. |
| The round flame button | Your streak page: the daily flame, freezes, a calendar and streak partners. |
| 🍽️ Fuel | Your calorie and protein targets and a body weight log. |
| 🏅 You | Your level and badges, the muscles you train, the joints you work around, your training settings, Progress, and the ⚙️ Settings gear. |
Along the top you will always see your level, your XP and your daily flame 🔥. On a phone you can also swipe left and right to move between tabs.
Do I need an account?
No. Everything works without signing in, and your training is saved on the device you are using. Signing in (with a one-time code by email, no password) backs your training up, lets you use Liftspan on more than one device, and is needed for streak partners. See your account, sync and deleting your data.
What is free and what is Pro
Free covers the essentials for good: logging every workout, a plan built around your joints and equipment, the three starter programs, the daily streak and one streak partner, the widget, levels and badges, sync and full export. Pro is the coach in full, including the daily check-in, swapping exercises, building your own programs, switching training rooms, the Progress screen, and on iPhone, Apple Health and rest alerts on your Lock Screen and Apple Watch. Pages in this manual mark Pro features with a PRO tag. Prices are on the pricing page.
Related guide: How many days a week should you lift weights?.
Common questions
Can I change my answers later?
Yes. Your goal, days per week, experience, equipment (switching rooms is part of Pro), muscles and joints are all on the You tab under Training and Working around. Some changes rebuild your plan, so read how each one works on its help page before you change it.
Why does Liftspan ask for my age and weight?
To pick sensible starting weights and to switch on joint-friendly mode from 50. The Fuel tab asks for your sex, height and how active you are the first time you open it, because only the calorie estimate uses them. None of it is ever shown to streak partners.
Is Liftspan medical advice?
No. Liftspan is a training tool. If something hurts, stop, and talk to your doctor before starting a training program.