Progress now tracks your body as well as your lifts: bodyweight, body fat and thirteen circumference sites, logged in one sheet and synced both ways with Apple Health. New • Body measurements — a free section on Progress for bodyweight, body fat and thirteen circumference sites, each with its own history. Values are stored canonically, so switching between kg and lb rewrites the display and never the record • Cardio in your generated plan — onboarding asks what the cardio is for, then places one timed bout per session: easy as a warm-up or a cool-down, tempo as a finisher. It still earns no hypertrophy credit, so your per-muscle volume stays honest • Effort targets for conditioning — prescribe easy, steady, tempo, hard or maximal on a cardio block, and enter your max heart rate in Settings to see the beats-per-minute band each one asks for during the bout • Hold targets for timed work — plan a hold in the routine editor and the session shows it on the ring and the set chip instead of guessing from your last bout. Tap the clock mid-set to set the time directly Improved • Log each lift in the unit printed on it — a kg machine and a pair of lb dumbbells can now sit in the same session • What's New arrives in the app: a card on your Dashboard after each update, so a new feature is no longer something you have to go and find • Onboarding asks about session reminders itself before iOS does, so tapping "not now" no longer closes that door permanently Fixed • Duplicating a routine no longer wipes the timed targets inside it • Repeating a set works again on exercises outside an intensity-technique slot • Import problems are explained in your language instead of English

Your workout screen now shows the whole plan, not just the next set: what you've logged, the set you're on, and every set still ahead with its target. New • Cardio and conditioning — 45 exercises, from treadmill, rower and ski erg to jump rope, battle ropes, sled pushes and burpees. Logged like any other work, and kept out of your hard-set volume, so what each muscle actually got stays honest • Conditioning in Progress: minutes per week, your most-used movements, and — after a few timed sessions with your watch — average heart rate measured inside the bout instead of across the whole session • Repeat a set from your Lock Screen — one tap logs the same load, reps and RIR, without unlocking your phone Improved • Rest takes over the screen while it runs, then follows you up into the navigation bar — and, with notifications allowed, tells you when it's over even with your phone face down • Auto-advance names the exercise it moved you to, and leaving planned sets behind is now a deliberate tap instead of a silent one • Apple Watch buttons read cleanly in every language, down to the smallest watch Fixed • Rest no longer offers to skip a countdown that has already finished • The workout menu is back on exercises that show heart rate • Purchase problems are explained in your language instead of English

• Rest timer on your Lock Screen: finish a set and the rest countdown appears in the Dynamic Island and on your Lock Screen — check it at a glance without opening the app, even when the workout is running on Apple Watch • Gym equipment, editable anytime: update what your gym has in Settings › Training, and keep your current equipment when you generate a new program • Plan in your browser: build a full program at app.rirlift.com on any computer and import it into the app — and share a program with anyone through a link Plus fixes and polish throughout.

• Connect your AI: link Claude or ChatGPT to RIRLift — it can read your training history, answer questions about your progress, and build a program that imports straight into the app • Ask your AI: prompt packs that bundle your training data for any AI assistant, even ones that can't read files • Gym equipment: pick exactly what your gym has in a new visual picker — your program and exercise swaps stay realistic • Exercise library: 195 new illustrated movements, nearly doubling the library to 437 • Workout length: choose Quick, Standard, or Long during setup and your plan trims or grows to fit Plus fixes and polish throughout — and RIRLift now speaks British English and Traditional Chinese.

• Apple Health sync: workouts you finish on your iPhone now save to Apple Health, each exercise as its own segment — turn on “Save workouts to Apple Health” in Settings • Send feedback: tell us what's working and what isn't, right from Settings → Send feedback Plus fixes for Apple Health permissions and duplicate workouts on iPhone + Apple Watch setups.

• Muscle recovery: a new Dashboard view shows how recovered each muscle group is — based on your recent hard sets — so you know what's ready to train hard today. Free for everyone • RIRLift now speaks six more languages: Swedish, French, Italian, Korean, Polish, and Dutch • More reliable rep counting on Apple Watch (beta) — opt in and your watch counts the reps in each set • Exercise demo videos no longer pause your music Plus fixes and polish throughout.

• Program Library: browse ready-made training programs with weekly muscle heatmaps, and add a whole program or just a single day • My Programs: group your routines into programs and switch your active one with a single tap — your Dashboard, Apple Watch, widgets, and reminders all follow • Plate calculator: see exactly which plates to load per side on iPhone and Apple Watch, plus how much you've added since your last set • Replace an exercise: swap any exercise in a routine for a similar one, keeping your sets, reps, and RIR • Rep counting on Apple Watch (beta): opt in and your watch counts the reps in each set — just tap to log them Plus fixes and polish throughout.

• Friends: share your training progress with a quick QR invite and see each other's lifts at a glance • Light Mode: choose System, Light, or Dark appearance • 100 new built-in exercises • Timed exercises: track planks and holds with a built-in stopwatch • Optional workout reminders so you never miss a session • Bodyweight exercises now count your body weight toward the load Plus fixes and polish throughout.

Add instructional exercise execution videos.

Behind-the-scenes improvements to keep RIRLift running smoothly.

This update makes logging faster and your progress clearer. Start an empty workout right from your iPhone with no template, add, fix, or remove sets and delete exercises while you train, and finish strong with a recap that celebrates your new personal records. A new activity heatmap on the Progress screen shows your consistency at a glance, you can export your full history to CSV (Premium), and your Apple Watch opens automatically when you start a workout on your phone. Plus rest-timer refinements and accuracy fixes throughout.

Added extra analytics options. Improved onboarding experience.

Improved effort analytics. Added widgets.

Bug fixes and performance improvements.

Improved rest haptics and localization.

Improved muscle groups view and history analytics