Logging a workout

Start a workout, add your exercises, and log the whole session on one screen in Metric Lift. Barbell sets record bar speed through the camera. Everything else, such as dumbbell, cable or machine work, you log by hand.

Starting a workout

Open the Workout tab. Choose a starting point:

1. Empty workout. Tap Start a workout. Add exercises and sets as you train.
2. A program. Tap a program card, then Start workout. See Building programs.
3. A past workout. Open History, tap ⋯ on a workout card, then Repeat this workout.

Adding exercises

1. Tap Add exercises. When your workout has exercises, the button reads Add more exercises.
2. Search the exercise library or scroll the list.
3. Tap every exercise you want. Multi-select is on by default.
4. Tap Add exercises to confirm.
5. Add sets with planned load, reps, durations and RPE/RIR values.
6. Press and hold an exercise card, then drag to reorder.

If your exercise is not in the list, tap Create new exercise at the top. See Custom exercises.

Supersets

To pair exercises you train back to back, press and hold an exercise card and drag it onto another. You can also tap ⋯ on the card and choose Superset with above or Superset with below. See Supersets for the labels and how to manage them.

Tracked vs manual entry exercises

Barbell exercises use the camera to track reps and velocity. You log non-barbell exercises by hand, and enter sets, reps, load and duration as you go.

You can mix the two freely. On a velocity-tracked exercise, swipe left on your next set and tap ⋯. Choose Import a video to add a video instead of recording live. Choose Mark complete to finish the set without tracking velocity.

To turn velocity tracking off, tap Training preferences at the bottom of your workout. Switch off Enable barbell tracking. Metric then works as a simple workout logger.

Rest timer

Metric Lift runs two rest timers. The timer in the top toolbar counts from the last set you completed on any exercise.

The second timer sits inside each exercise, under the last completed set and above your next planned set. It counts from the last set of that exercise.

On a velocity-tracked set, rest counts from the last rep Metric Lift detected, not from when you tap Stop.

Deleting sets and exercises

To delete a set, swipe left on it and tap the trash icon. To delete an exercise, tap ⋯ on the exercise card, then Delete exercise & sets.

Switching exercises

Tap ⋯ on the exercise card, then Swap exercises. The new exercise keeps the same sets and weight progressions. Make the change before you complete a set. Alternatively you can delete the exercise you do not want, add a new one and drag to re-order.

Ending the workout

Tap Finish workout. The summary shows your exercises, sets and tonnage, with the duration in the header. Pro and Ultra add your personal records for the day and which lifts trended faster or slower.

Tap Save and end workout. The session goes to your training history and contributes to trend and PR tracking. On Free, History shows your last 7 days and keeps older sessions hidden, not deleted. Pro and Ultra show your full history.

Saving and updating programs

After you tap Save and end workout, Pro and Ultra offer these options:

• Save workout only
• Save workout & create program — name it and tap Create program.
• Save workout & update program — in place of create, when the workout came from a program and changed.

On Free, save a workout as a program from History. Tap ⋯ on the workout card, then Save as program.

See Building programs.

Coach-built workouts

If you are on a coach’s roster, your coach can share programs with you. They appear on the Workout tab under your team’s programs. Tap a program, then Start workout. See Sharing programs with your team.

When it goes wrong

• A marked-complete set saves load and reps. Mark complete skips tracking. That set stays out of your velocity trends and your e1RM. See Manual exercise entry.
• Deleting a set deletes its video. The delete cannot be undone. See Editing set details.