• Bring your history with you. Settings ▸ Import workout history reads the CSV that Strong's Export Data produces: you review every exercise first, then those workouts join your history beside what's already here — nothing is replaced. Loaded lifting, bodyweight reps and timed holds come across; blocks and cardio do not. • Workout places, off until you switch it on. Name your gym once, and when you start a workout there the app lists the routines you've done at that place, the one you've gone longest without first. One location check as a workout starts, matched on your phone, never sent anywhere. • Dead Bug, Bird Dog and McGill Curl-Up now log a rep count, not just Done. • Still no account, no server, no analytics, and nothing leaves your device unless you share a file yourself.

• Tell it what you can't do. Settings ▸ Exercises I can't do keeps a list — one exercise, or a whole family such as anything weighted that's a squat, with exceptions. Those exercises stay out of the Library, the pickers and every suggestion, and each place says how many it's holding back so you can show them anyway. You write the rule; the app never guesses one. • Start a workout from where its routine lives: a play button on every routine in My routines and in the Library. The Workout tab now lists just the routines you've trained in the last 30 days — the rest are one tab away, not gone. • Two bodyweight movements — Hip Hinge and Single-Leg Romanian Deadlift — for the days a loaded hinge is off the table. • The pain marker is on every profile now, not only in Coach Mode. • The selected tab is green again. • Still no account, no server, no analytics, and nothing leaves your device unless you share a file yourself.

• A machine is taken, so do another one. Pick any exercise on your iPhone or on your watch and the session follows it — the watch shows it as what you're on now, and the exercises you stepped over come back round at the end instead of disappearing. Logging a set anywhere moves it for you, so most of the time you never touch the control at all. • Reorder the exercises in a routine. Each row has the same up and down arrows the blocks have always had, and a slot keeps its sets, rep range, increment, rest and substitute as it moves. • Exercise cards fold. How to perform it, its guide and the swap options tuck behind one line you can open; your sets, last time's numbers and any suggestion stay in front of you. Settings ▸ Exercise details decides whether cards start open or closed — they start open. • Fixed: the up arrow on the first row and the down arrow on the last one opened the wrong screen instead of doing nothing. • Still no account, no server, no analytics, and nothing leaves your device unless you share a file yourself.

• A calmer dark theme: true-black grounds, and green kept for the things you can tap. Red marks what you can't undo. The display type steps down a size; body text stays where it was. • Every colour that carries words now clears WCAG AA in both themes — five didn't, and a test now holds all of them, including the buttons drawn on a wash of their own colour. • Export your workout history as CSV — every set, block and cardio segment, in kilograms, seconds and metres, straight from Settings. Opens in Numbers, Excel or Sheets. The snapshot file is still there for a full backup. • Settings ▸ About now says plainly what the advisor is and isn't: training guidance from your own sets, not medical advice — and why it stays quiet on rehab, timed and reps-only work. The history screen says the same where you'd go looking. • After a good session, the app may occasionally ask whether you'd rate it — through Apple's own sheet, never mid-workout, never more than the system allows, and never after a session that flagged a plateau. • Bigger tap targets on the two small dismiss buttons in a live session, and headers and the reminder banner that hold together at the largest text sizes. • Still no account, no server, no analytics, and no way for your training to leave your device unless you share a file yourself.

• Search that leads with the answer. Type "squat" and the first result is Squat: seven plain-named entries — Squat, Deadlift, Bench Press, Overhead Press, Row, Lunge, Biceps Curl — let you log the movement pattern without picking a variant, and search now ranks exact matches and the curated library above the long tail. • Vertical Jump joins the built-in library with its own movement guide — log jump work rep by rep. As with all explosive work, the progression advisor stays deliberately quiet. • The gym-floor scan knows three more stations: the dual adjustable pulley, the leg-raise/dip tower, and the seated dip machine. • Still no account, no server, no analytics, and no way for your training to leave your device.

• Workout formats. A routine can now be a circuit, an interval workout, or a for-time piece as well as straight sets. Round-based workouts run on a lap clock — one tap ends a round, your splits fall out of the timestamps, and a review afterwards is where the numbers become training data: Confirm is the record, and a session you don't review keeps its splits and writes nothing. • Cardio inside the round. A station like "Rower · 400 m" sits in the circuit alongside your exercises — set it by distance, time or calories — and confirmed rounds count towards muscle volume like everything else. • Your score is yours. A finished piece shows its time or rounds against your own previous attempts of the same workout. Nothing compares you to anyone else. • Coach Mode, off by default. If you train other people, Settings ▸ Coach Mode keeps each client's routines and sessions in their own profile on your phone, with amendable session notes. It's built for practitioners — your own log is untouched, and like everything in this app, nothing leaves the device unless you yourself share it. • Two new Insights charts: how long your sessions actually run (as a typical length, not a best), and — from Apple Health — the energy your body put into each routine over the last 90 days. • A new tracking type for isokinetic machines — level × reps — and three conditioning staples join the built-in library with movement guides. • Still no account, no server, no analytics, and no way for your training to leave your device.

• Say how the session went. When you finish a workout you can record up to 30 seconds and it becomes text in that session's notes — the sore knee, the bar that felt heavy, whatever the set log can't hold. Your voice is turned into text by the offline recogniser on your own phone and the recording is thrown away immediately; if your phone can't transcribe offline, the app simply won't record. • And it's there when you need it. Starting a workout now shows the note you left last time you did it, right above the start button — because "left knee was sore on squats" is worth more before you load the bar than after. • Change the rest timer mid-session. If 45 seconds turns out to be too long, the cog on the rest bar changes it there and then — this rest included — and remembers it for next time. • Work time. A new figure on the session summary and in Insights: the median time from a rest ending to your next set being logged. It's the part of a session that isn't resting. It starts from the workouts you log from now on. • The focus builder now shows what you're building as you build it — pick your exercises and a running tally appears, so four shoulder movements and one for abs is something you see before you start. • Still no account, no server, no analytics, and no way for your training to leave your device.

• The movement guides are redrawn. Flip on Movement guides in Settings and every built-in exercise now shows a diagram in the style of the instruction plate on a gym machine: a set-up frame and a working frame, a green arrow tracing the movement itself, amber marks for whatever you adjust before you start, and hatching where your body meets the pad. The machine is drawn so you can pick it out on the gym floor. • The looping animation is gone, replaced by those two frames. One clear picture of where you start and one of where you finish, with the path between them drawn in, turned out to say more than a loop that wobbled. • Cable Hip Adduction joins the built-in library — the counterpart to the cable hip abduction already there — with form cues, a guide and its own spine-safety pointer. • Delete a workout you never really did. Swipe a card in Last workouts: one you logged nothing into goes on the swipe alone, and one with real sets in it asks first and names what you would lose. • Still no account, no server, no analytics, and no way for your training to leave your device.

• Your watch now records the workout. Start a session and Apple Watch tracks it as a workout — live heart rate and active energy on your wrist, and the finished workout saved to Apple Health, so your training counts towards your Activity rings. • The wrist works a whole session. A Now / Next pair stays on screen so you always know what you're on and what's coming. Warm-up, cardio and cool-down blocks reach the watch too — tick one off, or log a machine's minutes and distance from your wrist. And logging a set takes you back to the rest countdown, which is what you actually want next. • Rest ran out while you were still working? The watch keeps a way to log right where you are, instead of making you go looking for one. • Insights marks your weekends. Every point on a routine's 90-day chart that fell on a Saturday or Sunday is now drawn in blue, so the shape of your week is visible at a glance. • Tap a routine chart to open it up. You get a chart for every exercise you actually did in that routine over the same 90 days — including anything you added mid-session or swapped to when a machine was busy. Weights chart as volume; rehab and timed work chart in their own reps and seconds, never forced onto a weight axis. • Buttons now say what they do. Anything that starts a workout is green; anything that ends or deletes is red. The action you can't undo is the one you can spot without reading it. • "From Apple Health" means what it says. The energy shown against a session now comes only from another app or device that measured you — never from Grip & Balance's own recording of the same workout. • Still no account, no server, no analytics — and the watch talks only to your phone.

• Grip & Balance comes to Apple Watch: your live workout on your wrist. See your session, log sets without touching your phone, feel the rest timer tap at halfway and time's-up, and follow guided stretches by touch alone — wrist down, eyes closed, on the floor. • Phone stays in your pocket: sets logged from the watch land even while your iPhone is locked. • Every workout ends with a moment: a full-screen well done with your time, sets, any personal bests that fell and the muscles you worked — confetti included. • Chimes you can set your watch by: guided-stretch and rest-timer cues now land within a blink of the countdown, every single time. • Scan 21 more machines: the built-in Technogym list grows to 32 stations — abdominal crunch, belt squat, hip thrust, incline chest press, assisted chin/dip, low row, pull down, pulley, rear kick, standing abductor and more. • Settings ▸ About now shows the equipment data at a glance: how many machines, NFC tags and QR codes the built-in list carries. • Still no account, no server, no analytics — and the watch talks only to your phone.

• A new look. Grip & Balance now wears its own design throughout — one green family from near-black pine in the dark to sage paper in the light, and numbers in their own tight, even-width typeface built to be read at a glance mid-set. • Your workouts, kept: every session you finish now has a card of its own on the Workout screen — date, routine, sets, time, any personal bests you set and the muscles you worked. Swipe back through them like a diary. • Train what you've been missing: the new focus builder ranks all 17 muscle groups by how little you've worked them this week, then offers exercises for the ones you pick — the moves you've done before first. End with a routine ready to edit, or start the session there and then. From the Volume screen or the Workout screen. • Scan a machine: at the gym, scan the QR code or NFC tag on a Technogym machine while adding an exercise, and the app shows you what you can do on it. Read entirely on your device — the code is never opened or fetched. • Build a routine the way it runs: the editor now reads top to bottom in session order — warm-up blocks first, then your exercises, then the cool-down — and every block carries up/down arrows to move it anywhere in the sequence, including across the exercises. • Two showcase routines join the library: "Upper (Full Session)" with a warm-up, a superset, a drop set, substitutes and a stretch-and-cool-down finish, and "Recovery Day" for the days you're rebuilding. Copy either and make it yours. • See your training going up: Insights now charts total volume per session for the routines you train most, over the last 90 days, with the net change spelled out. • Favourites lead everywhere: star an exercise and it comes first in every picker, in the focus builder and on the scan results — and you can star straight from the picker. • Guided stretches: the "well done" now stays on screen until you end the session, instead of vanishing while you're still on the floor. • Still no account, no server, no analytics, and no way for your training to leave your device.

• Guided stretches: on a stretching block, tell the app how many stretches and how long to hold. It counts you in silently, chimes once to start each hold and twice to end it, and ticks the block off when you're done — pause and resume any time, hands free. • Smarter starting weights: the first set of an exercise now offers exactly what you opened with last time, and every set after that repeats the one before it. Never trained it? The fields stay empty instead of guessing. • Search by muscle: type "calves", "abs", "quads" or "delts" and the Library (and every exercise picker) shows that muscle's work — not just exercises with the word in their name. • Added the wrong exercise mid-workout? Remove it — with anything you logged into it — right from the session. • Muscle heat map: the Volume screen now shows front and back anatomical figures with each muscle shaded by the sets you've logged that week — see at a glance what you've trained and what's resting. • Movement guides (beta): flip the new switch in Settings and every built-in exercise gains a "How to perform" guide — a looping animation plus step-by-step form cues, ending with that exercise's spine-safety pointer. In the Library and mid-workout. • Filter by equipment: pick what your gym has — barbell, dumbbells, kettlebell, cable, machines and more — and the Library and exercise pickers show only what you can do on it. Or go one deeper and pick the exact machine — chest press, lat machine, hack squat, leg press and more — to see just its exercises. • 13 more coached exercises join the built-in library — push-up and pull-up families, plank, face pull, goblet squat, kettlebell deadlift, box and squat jumps — every one with form cues and a movement guide. • Choose how many recent workouts the Workout screen lists — 1 to 8, in Settings. • Building a routine now paints the muscles it works on the same body map, live — watch your plan's coverage fill in as you add exercises. • Forgot to log a set? Ended workouts are now editable — add sets, add exercises, and edit notes right from the session's page. Charts, volume and advice pick the changes up automatically. • New here? A short welcome tour introduces routines, volume and the library on first launch — replay it any time from Settings. • Tell us anything: Send feedback in Settings opens your mail app, ready to go. • Everything is built into the app — no downloads, no internet, nothing leaves your device.

• Cardio, done properly: plan machine segments on your warm-up, cardio and cool-down blocks — treadmill, bikes, rower, ski erg and more — each with minutes and an optional distance target. • Log cardio like your sets: each machine gets a pre-filled row with a Log button — capture the time (and distance) you actually did, and correct or un-log it any time. • Blocks now open or close your workout: a warm-up sits above your exercises, a cool-down below — and you can drag blocks into any order. • Ad-hoc cardio: in any session, add a cardio block, pick a machine and log it — even in an empty workout. • Session header: the elapsed time and your logged working-set count now sit at the top of every workout. • Metric or Imperial: one Settings switch for kilograms/kilometers or pounds/miles (rowers and ski ergs keep meters, like the machines themselves). Your history is untouched either way. • Weekly cardio minutes in Insights, and cardio adherence now counts each machine segment.

• See your workout at a glance — while a session runs, Grip & Balance now lives in the Dynamic Island (and on the Lock Screen) with the elapsed time. • Personal bests: separate weight and volume records per exercise — a toast when you set one, and badges on your record sets. • Start any session with one flat rest for every set (editable, remembered) or the routine's own rests — and exercises you add mid-session now get a rest timer too. • Workout reminder banner: put a cue like "Think Hypertrophy" on a routine, or set one overriding reminder in Settings. Dismissible mid-workout. • Chime volume: a Soft / Medium / Loud slider for the rest-timer chime. • The keyboard now tucks itself away every time you log a set.

• Rest timer chimes: a soft chime at the halfway mark and a gentle double chime when it's time for your next set — plays over your music without interrupting it, even with your phone on silent. Toggle in Settings. • Supersets: group up to 7 exercises and flow straight through them — the rest timer fires once per round, after the last exercise in the group, with its own rest time. • Drop sets: mark an exercise to run its reps from high to low as you drop the weight each set — clearly labelled while you train.