Muscle Mate just leveled up! My gyms, warm-up sets, bodyweight practice for the BIG3, more detailed exercise guides and a realistic 3D Aloha Garden. Make your next workout even more fun with the new Muscle Mate! - My gyms: save the gyms you go to. Mark equipment or exercises your gym doesn't have, and menu suggestions will leave them out. Machine weights are remembered for each gym. Tap today's gym button to switch to the next gym. - Warm-up sets: add warm-up sets to any exercise on the workout screen. They are not counted in total volume or personal bests. - BIG3 program: not confident yet? Practice with bodyweight before using a bar. Bench press starts with wall push-ups, squat with bodyweight squats and deadlift with hip hinges, then you can move on to light dumbbells. - Exercise guides: each guide is now split into Setup and posture, How to do it, Tips and Watch out for. Main exercises show step-by-step pictures. Tap a heading to open it. - Aloha Garden: the land and the sea are now in realistic 3D. Meet honu, fish, coral and dolphins under the sea. - Backup: restore your records, settings and garden progress all at once. Handy when you switch phones. - Treadmill is now at the top of the cardio exercise list. - Small improvements and fixes.

Workout notes and new Aloha Garden sharing. - Workout notes: each exercise on the workout screen now has a Note, and you can see your notes from the last two times you did it. After saving a workout, you can also leave a note for the whole session. Tap a date in the History calendar to see that day's notes. - Aloha Garden sharing: choose the period (day, week or month), the numbers to show (active days or steps), a message and a background. Flowers now look like photos, with a handwritten flower number. - Outdoor walks and runs record a lap every 1 km automatically, with a lap button and a lap list. - If you declined a permission such as the camera or Health, you can now open settings from the app to allow it again. - Aloha Garden: mana now reaches your flower even if you leave the garden during the delivery. - Small improvements and fixes.

Aloha Garden grows bigger. - Aloha Garden: walk freely around your island and dive underwater. On days your workout reaches a total-weight goal, friends like coconuts, sharks and whales come to visit. - Estimated calories from your workouts and daily walking become mana for your flower and island. - Home: see today's estimated calories and the mana you can send to your flower. The calendar shows estimated calories and steps for each day, with a honu on days over 5,000 steps. - Share a new Hawaiian postcard of your garden, right from Home. - The treadmill scan button is easier to find, with a guide on the scan screen. - Plank is now logged by time. - Fixed saving bodyweight exercises entered as 0 kg (bodyweight only). - Small improvements and fixes.

Walk and run with Muscle Mate. - New: Walk & Run. Log distance, time and average speed on the treadmill or outdoors. Point the camera at the treadmill display to read the numbers. - Steps: show today's steps from Apple Health, if you choose to. - Share trained muscles, cardio, your workout log or a summary as a picture. - Hawaiian scenery trophies for the distance you walked or ran. - Renewed BIG3 program (Pro): it moves on with each session you complete. - Small improvements and fixes.

The surfboard trophy now has a movie of its own, and scanned exercises can be changed. - Finish a workout totalling 7-79 kg and a short surfboard clip plays at the top of the result screen. It is silent, so your music keeps playing. - All seven trophies now move, from the coconut to the Flying Honu. - After scanning a machine nameplate, tap "Wrong match? Change the exercise" to pick another one. Your change stays on your device.

The result screen and sharing got more fun. - The top of the result screen now plays a short clip of the trophy you earned that day (coconut, honu, palm tree, shark, humpback whale, Flying Honu). The clip is silent, so your music keeps playing. - Share cards now carry an upbeat line such as "You showed up. Proud of you.", and you can tap "Change the message" to pick another. - When you scan a machine nameplate, machines that serve two exercises (pec fly / rear delt, abductor / adductor) now open the exercise guide and "Add this exercise" right away.

The Pro sport programs have been reworked. - All 48 sessions across 12 sports, including track sprints, middle- and long-distance running, now include strength exercises such as squats and hip thrusts. Once you have logged an exercise, a guide weight appears and the load progresses week by week. The papers behind each program are listed under Settings > Sources. - Exercise names now describe the drill, and run repetitions appear as sets on the logging screen. - Added how-to videos for 14 more exercises. - The app asks for a rating less often.

You can now log a workout for a day you forgot to record. - Pick a past day on the home calendar and tap "Log this day's workout". Choose exercises as usual and save; it is stored as that day's workout and reflected in your history and weekly progress. - Fixed the palm leaves at the top of Aloha Garden looking vertically stretched when you look up.

Exercise guides are now available in English. - With English selected, the how-to guide for each exercise (how to find the machine, three steps, and the key caution) is shown in English for all 132 exercises. - Nameplate scanning works with English-only plates. Added spellings common on overseas machines (ISO-LATERAL variants, SIDE LATERAL, TRICEPS PRESSDOWN, HIP THRUST and more). The guide opens in your display language.

A fresh look. - The "PRO-only menu" card on Home now shows a lounge photo. - The post-workout screen opens with a "You did it!" illustration, and "Your achievement trophy" shows new artwork for the shark, whale, honu and more. - Share images (today's results, workout log, muscle map) use the same artwork. - Home order is now: Make today's menu, Aloha Garden, PRO-only menu, This week's progress. - Days left in the Pro free trial now appear on the PRO-only menu screen instead of Home. - Fixed a case where the "to the next goal" line on the result screen showed a doubled unit. - After picking exercises yourself, the workout screen opens right away, without the draft screen for sets and weights. - While entering weight or reps, a "Done" bar now appears above the number keyboard so you can close it.

Diet and sport programs now progress week by week (PRO). - Sport programs run on an 8-week cycle and diet programs on a 12-week cycle. Intensity and set counts change with the week, and a "Week n" card at the top of the program lets you pick a week. - A week advances only after you complete at least one session in it and 7 days have passed. After the final week, the next cycle starts automatically. - "Today's pick" suggests a session. Sport programs rotate through the 30, 45, 60 and 90-minute types, and the day after a 30 or 45-minute session picks the 60-minute type. Diet programs alternate high-intensity interval days with steady cardio days: 90 minutes after two or more rest days, 30 minutes after training on consecutive days. - Main exercises rotate to a similar exercise: weekly in sport programs, every session in diet programs. The original exercise is shown under the name. Warm-ups and cardio do not change. Time Fit (PRO) - When time is short on a day that includes opposing muscle groups (chest and back, biceps and triceps, quads and hamstrings), exercises that would have been dropped are kept as supersets done alternately. A badge appears on the exercise card. BIG3 strength program (PRO) - Lat pulldown joins the bench press accessories, and seated leg curl joins the squat accessories. Sources - Diet and sport program sources now list authors, journal and DOI. Fonseca 2014 and Baz-Valle 2019 (exercise variation) were added, and unused template entries were removed.

New "How to use" page. - Open it from the top of the home menu or the top of Settings. How-to videos (getting started, menu suggestions, adding a machine with the camera, Aloha Garden) are shown as cards and open in YouTube. - The "Lab" section in Settings is gone. Nameplate reading is still available from "Read and add" on the workout screen and "Add with camera" on the exercise picker. Menu suggestions now follow your goal and condition. - Your goal (strength, diet, endurance, general fitness) changes the reps, rests, exercise order and number of exercises. - Your condition for the day (excellent, normal, slightly tired, poor) changes the sets and the weight guide, and the reason is shown in the notes. - The suggestion screen now starts from the goal and time in your settings. PRO now detects stalls and fatigue from your records and adjusts. - When the weight keeps dropping or reps keep missing on the same exercise, it holds the weight and cuts a set to prioritize recovery. - When the same weight and reps persist, it raises the rep ceiling, then adds a set, then drops the weight once. - After four or more straight weeks with fatigue signs, it suggests a deload week (65% weight, half the sets). Accepting is up to you. Time Fit - You can now choose "today's condition". It affects the weight and the sets. - When you pick chest, legs or back, the bench press, squat or deadlift goes first for those who have logged it before. It does not appear for those who have not. - After creating a menu, the "Start this menu" button sits right below the exercise list with no scrolling. Notes moved below it. Diet and sport programs - Each exercise shows "your guide" (a weight calculated from your records). Starting opens the workout screen with weights and rests filled in. - The number of times completed and the last completion rate are kept. BIG3 strength program - After a long break, the roadmap starts from a weight adjusted to the days since your last record. - Two weeks below projection in a row makes the next week a deload week.

The Aloha Garden island now grows. - You earn island points on days you log a workout, pick up the daily shells, or tend the garden. As points add up, coral, fish, coconuts, honu of new colours and dolphins join the island one at a time. - The island never goes backwards on rest days or when the month changes. You do not need to train every day. - Tap "Next: …" in the garden to see all 24 stages and the points needed for the next one. Sea treasures. - View the shells you have collected, and the pearls inside them, in 3D. Turn them with a finger, zoom in, or let them spin. - 24 pearl colours and 6 shell colours, each with a name and a short message from the garden. - Shells you collected before appear as "Earlier collection" with the same count. Music in the garden. - The sound button at the top right plays "Morning Tide". It is silent when you enter, pauses while you visit the collection or the treasures, and resumes when you return. Update reminder. - When a newer version is available, the home screen lets you know and takes you to the store's update page. You can also check any time from "Check for updates" at the bottom of Settings. Supported iOS. - This version requires iOS 15 or later.

The Aloha Garden is now in 3D. - Tap "Visit the garden" on the home screen to wander through the forest, the flower garden, the honu shallows and the ocean lookout. Drag and pinch to look around. The sea, the honu, the plants and the shells all move. Everything is drawn on your device, so the garden opens even with no signal. - Mana you have not yet collected after a workout is collected automatically when you enter. After that you can water, mist and tend the flowers yourself, and pick up the shell of the day. - The collection is now one continuous 3D garden. Only the plants from months you have saved appear. Pick a flower to move closer, turn it, zoom in, switch years, or open the original illustration and your records. - Your existing records, the monthly cycle, harvesting and sharing are unchanged. If your device cannot show the 3D garden, the app falls back to the previous view. Read a machine's name plate to open its how-to guide. - Open "Read machine name" under Settings > Try-out features, hold the camera over the machine's name plate and wait. The guide opens by itself, with no button and no shutter sound. - Tap "Add this exercise" and it goes straight into your workout. During a workout you can also add a machine you are curious about from "Read a machine name to add" on the workout screen. - Katakana name plates common in Japanese gyms, and English plates from Life Fitness, Precor, Cybex, Nautilus, Hoist and Matrix are supported. When one machine does two exercises, you choose which one. - The image and the text read from it are processed on your device. Nothing is saved or sent. On iOS 15 and earlier, only English name plates can be read. The app now opens with a logo movie. - An orange arc draws the "M" and the words "Muscle Mate" rise up. The app switches in as soon as the logo has formed. There is no sound. The home and workout screens are tidier. - "View records", "Make today a rest day" and "Suggested muscle group" have left the home screen. "This week's progress" sits in their place, so you can see how the week is going right after opening the app, without scrolling. - "Create today's menu" now lists "Choose muscle groups and exercises yourself" first and "Get a suggested menu" second. Choosing yourself, and the "Record" tab at the bottom, open the exercise picker directly with no screen in between. - Exercises you pick yourself are arranged in a common order as soon as you finish picking: exercises that use more muscles first, and exercises that are safe to do when tired last. You can change the order any time with "Reorder". - The workout screen shows progress such as "Done 2 / 5 exercises" at the top. Each exercise card now has just "Reorder" and "Clear input" underneath; buttons that were not being used are gone. - The how-to sheet and the machine description sheet close when you scroll to the top and keep pulling down. The video button uses the colours of the video site so it is easier to spot. Other fixes - The "About" entry in the menu showed an old version number. - "Back to home" after a workout started from the Record tab while History was open returned to History instead of Home. - "Create today's menu" opened from a calendar day now offers the same two choices as the home screen. - Reading could start twice while the camera permission dialog was open. - The leg press and hack squat pictures are drawn as different machines.

How-to guides now cover 155 exercises. - Dips, pull-ups, push-ups, planks, lunges, Romanian deadlifts and many more now come with a picture and three short steps. Guides went from 41 exercises to 155. - Exercises that are easy to mix up are drawn so you can tell them apart: dips vs machine dips, incline vs decline, the pulling height of low row / high row / cable row, and the bar position in back squat vs front squat. - Lunge, reverse lunge, walking lunge, split squat and step-up now show how the feet differ. Running and cycling are logged as distance and time. - Running, sprints and cycling are logged in kilometres and minutes/seconds instead of weight and reps. Before, the app asked for weight and reps, so these sessions could not be completed. - Exercises without weight, such as swings and jumps, are logged as reps only. Stretching and footwork drills are logged as time only. - Your log shows "5.2km 28min 30sec" on the share card. Cardio is not added to total volume. - The calorie estimate is now based on the exercise and your pace, so a longer distance in the same 30 minutes gives a larger number. Sport programmes are easier to follow. - Twenty drills including box jumps, depth jumps, bounding, ladder footwork and the Pallof press were added, each with a picture and steps. - Long descriptive names now match the app's exercise names, so pictures and steps appear for 96% of the programme, up from 5%. - Kendo suburi is now separate from a baseball swing, with its own picture. - Match-format drills such as small-sided games are deliberately left as they are, so your log matches what you actually did. Quick Train (Pro) - No body part is pre-selected any more, and the previous selection is no longer restored. - Choosing chest with BIG3 focus selects bench press; back selects deadlift; legs selects squat. - When you add an exercise mid-session, the parts you chose are listed first and the largest muscle opens first. Other fixes - Distance and time no longer disappear when you edit a log entry. - Purchase information is no longer cleared when you delete app data. - The screen no longer closes repeatedly after restoring a purchase. - Saving settings no longer reverts your 1RM values. - The app no longer fails to start when a network request does not finish. - The history and log tabs now refresh instead of showing what was loaded at launch.

You can now reorder the exercises in a workout. - Wherever you have two or more exercises — during a workout, while building a menu, or on the plan screen — "Reorder" lets you drag them into the order you want. Arrow buttons work too. - One tap moves the exercises that work more muscle groups to the front, and leaves the ones you can still do safely when tired for later. Tap the info icon to read why. - Building a menu now shows a rough finish time, like "about 1 hr 15 min (done around 19:45)", in 15-minute steps. If you want to work backwards from a finish time, we point you to Time Fit. - Removing an exercise while building a menu now offers "Undo". - Cardio stays at the end. You can now pick up an unfinished workout where you left off. - Workouts you built yourself, plans, programs and BIG3 training now resume after you close the app partway through. Until now only Time Fit could do this. - When something is unfinished, a card appears at the top of the home screen. You can resume or discard it there. - If you start a new workout while one is unfinished, we ask before overwriting it. Bug fixes. - Deleting your data no longer deletes your purchase. Previously, reopening the app after a delete could show you as not having purchased. - Fixed "Restore purchases" also closing the screen underneath the paywall. - Fixed the app failing to start where the signal is weak. - Fixed purchases and restores staying unavailable for the rest of the session when the store could not be reached at launch. - Fixed a saved workout not appearing in History right away. - Fixed level and equipment changes in Settings not reaching menu creation. - Fixed saving Settings reverting your BIG3 max to an older value after training had updated it. - Fixed an unfinished Time Fit being deleted when you started a new one. - Fixed streaks breaking across daylight saving time changes.

Bug fixes. - Fixed an issue where the home screen could fail to appear the day after a full-body workout. - Fixed the version number shown in Settings, which did not match the installed version. - Fixed an issue where picking "Other" when adding an exercise could make the exercise list unusable. - When a screen cannot be shown, the app now explains what happened instead of going blank.

We refreshed the App Store screenshots to clearly introduce finding exercises and how-to guides from machine pictures. Video guides now cover 28 exercises. - Newly added: incline dumbbell press, dumbbell bench press, dumbbell fly, side raise, Bulgarian split squat, hammer curl, overhead extension, triceps kickback, incline dumbbell curl, hack squat, hip abductor, and hip adductor. - Videos open from the how-to guide, the exercise card, and the exercise picker. - What the video says matches the steps written in the app.

See how each exercise works, in pictures and video. - 33 exercises now show what the equipment looks like along with three simple steps, so you can check before you start. - 16 exercises have a video guide, reachable from the how-to guide, the exercise card, and the exercise picker. - 130 exercise icons were redrawn with the bear using the equipment, so you can tell at a glance which machine an exercise needs. Find exercises by the machine in front of you. - Under Settings, in "Lab", pick from 14 machine illustrations. Even if you do not know the name, you can get there from how it looks and the "how to spot it" hints. - Picking a machine shows the exercises you can do on it, and opens the how-to right away. - Machines that look alike, such as leg extension and leg curl, link to each other so you can compare them. - Opening the home screen no longer stops music playing in another app.

Fixed an issue where opening the app could stop music playing in another app. The home screen animation no longer takes over audio playback.

SNSでの共有が大きく広がりました。 ・今週・今月の頑張りを1枚にまとめてシェアできるようになりました。合計の重量に加えて、日ごとの積み上げが棒グラフで並びます。 ・アロハガーデンをシェアできるようになりました。いま育てている島の様子と、図鑑に収めた花の記念カードを画像で残せます。 ・共有カードのイラストをアロハシャツ姿のマスコットに刷新しました。 記録の精度と読みやすさも改善しました。 ・デッドリフトやスクワットなど、複数の関節を使う種目で間接的に効いている部位（脊柱起立筋・体幹・臀筋など）も負荷として記録するようになりました。全身の使用状況がより実態に近く表示されます。 ・トレーニング完了画面のメッセージを増やしました。その日の調子や連続日数に合わせた言葉が表示され、同じ文章が続きにくくなります。 ・「今週の回数」を暦どおり（月曜はじまり）で数えるよう修正しました。週の初日に先週の回数が混ざる問題が解消します。 ・そのほか、細かな不具合の修正と表示の安定性の改善を行いました。

アロハガーデンを大きく見直しました。 ・12か月それぞれの花を用意しました。月が変わると、その月の花に切り替わります。 ・満開まで育てた株は図鑑に残り、また新しい種から育て直せます。 ・前月のまとめが一度閉じたあとに再び表示される不具合を修正しました。 そのほかの改善点 ・トレーニング完了画面のメッセージを増やしました。その日の調子や連続日数に合わせた言葉が表示され、同じ文章が続きにくくなります。 ・「今週の回数」を暦どおり（月曜はじまり）で数えるよう修正しました。週の初日に、先週の回数が混ざって表示される問題が解消します。 ・手動で追加した種目名が、よく似た別の種目名に置き換わってしまう不具合を修正しました。 ・操作のたびに表示されていた完了通知を取りやめ、画面まわりを整理しました。 ・そのほか、細かな不具合の修正と表示の安定性の改善を行いました。

トレーニングを続けた節目で、App Storeに感想を送れるようになりました。 そのほか、日本語表示と画面の安定性を改善しました。

アロハガーデンをより爽やかなハワイアン仕様に整えました。トレーニングで育てた花が、収穫するたびにガーデンへ自然に増えていくようになりました。 成果画面とSNS共有画像の表示も調整し、日付や文字が切れにくくなるよう改善しました。 そのほか、画面全体の見た目と安定性を細かく改善しました。

アロハガーデンを追加しました。トレーニングでたまるマナを使って、ハワイアンな庭で花を育てられます。 成果画面・共有カード・PRO専用メニューなどのデザインを、ハワイアン仕様に整えました。 一部の表示文言とレイアウトを調整し、読みやすさを改善しました。