New • Start a program from a template. When you add a program, pick from five built on the strength-training guidance. Filter by days a week and the equipment you have, read why each one is built the way it is, and edit it once it's yours. Start Blank gives you an empty program, as before. • Find your routines, programs, and exercises in Spotlight, and open them from Shortcuts or Siri. • Record the reps you actually did. When you fall short of a set's target or get a few more, adjust it while you rest with the minus and plus buttons in that set's row. Improved • Workouts you save to Apple Health carry your routine's name as their title in Fitness, and the time zone you trained in. Turning Health sync off and on again updates workouts you've already saved. • Every rationale cites its sources inline. Tap a number to open the reference. • On iOS 26, sheets grow out of the button that opens them. Content We re-reviewed the research behind most entries, reading the full texts this time. More grades went down than up: • Exercise and Sleep domains: certainty down from moderate to low. Large cohorts keep linking both to a longer life, and we can't yet rule out that healthier people train and sleep more to begin with. • Strength training: certainty down from moderate to low. The target stays. • Sleep regularity: magnitude down from large to moderate. Its lowest band is called "Irregular", and sleep efficiency's "Below Target". • Strength Guidance that went down: load and volume (certainty from high to moderate), tempo (certainty from moderate to low), progressive overload (certainty to low, magnitude from moderate to small), exercise selection (certainty to low, magnitude from small to trivial), and range of motion (magnitude from small to trivial). • Sleep Guidance that went down: caffeine for sleep duration (magnitude from moderate to small), screens (magnitude from small to trivial), caffeine for sleep efficiency (certainty to low, magnitude from moderate to trivial), bed (certainty to very low, magnitude from moderate to trivial), and light and weekends (certainty from low to very low). • Up: frequency and unilateral vs bilateral (certainty from low to moderate), proximity to failure (magnitude from trivial to small), and exercise for sleep (certainty from low to moderate: training in the morning or the early evening makes little to no difference). • Alcohol and noise: certainty up from low to moderate, magnitude down from small to trivial. Alcohol's tip centers on REM sleep. • New Strength Training Guidance: equipment. Body weight, bands, dumbbells, barbells, and machines may make little to no difference to strength and muscle when you take your sets close to failure. • Removed: Timing and Temperature. Neither had evidence strong enough to state a size, and Timing's advice to move your bedtime earlier now lives in sleep duration itself. • Exclusions: balance training's certainty down from low to very low, and sleep supplements' magnitude up from trivial to small, at very low certainty. Fixed • Boddy no longer crashes when you start a workout on iOS 18. • Workouts that mix traditional and functional strength exercises, like barbell squats and pull-ups, now count toward strength training, including ones you've already logged. They used to count as cross training. • The miles wheel no longer snaps to whole miles. • The GRADE legend sheets open once, instead of twice the first time. • Shortcuts and Siri read the same routines, programs, and exercises as the app, even with iCloud off.

New • Plan your training week. Give each routine the days you train it, either on a weekly or biweekly rotation. Your existing routines start out unscheduled, so pick their days in Edit Routine. • See what's on today. The Exercise tab opens with today's routines, marks the ones you've finished, and lets you start or continue a workout from there. • Every program has its own page, with its routines grouped by week and anything unscheduled listed separately. • Take a break from a program without losing it. Inactive programs keep their routines and history, but they stay out of Today and off the Exercise tab until you switch them back on. Improved • Your numbers keep up with Apple Health. A workout you just finished, a night from your Apple Watch, or a sample you deleted in Health now shows up without reopening the app, and you can pull to refresh if Health is slow. • Behavior charts open faster. • Routines are listed in the order you train them, and programs alphabetically. • Program exports now include each program's schedule and whether it's active. Files exported from earlier versions still import. • Editing a set now opens at full height. • VoiceOver now reads your workout history as a summary of how many recent days had a workout. • "Goals" are now called "Behaviors", since each one is something you do. Content • New Sleep Guidance: exercise and its timing. Train at whatever time you'll actually stick to, since evening training makes little to no difference to sleep for most people. • Strength training: magnitude down from large to moderate. The 30 minutes a week target stays, but 60 minutes is now described as the most the evidence supports, not the point where most of the benefit is captured. "Insufficient" is now "Below Target", and there are two new references. • Sleep duration and sleep regularity: certainty down from moderate to low. The targets stay, but the evidence behind them is thinner than we'd said: for regularity it leans heavily on one UK cohort. • Sleep efficiency: magnitude up from small to moderate. The 85% target stays, now described as a clinical convention, not a risk threshold. • Repetition tempo: rewritten around lifting versus lowering, with magnitude up from trivial to small. Deliberately slowing the lifting phase past about two seconds probably costs a little strength. • The Exercise and Sleep domains read more cautiously, noting where the evidence disagrees, and cite newer research. Fixed • Fixed a crash that could happen when discarding a workout.