Start faster • Starter programs: Full Body, Beginner Strength 5×5, Dumbbells Only, Upper / Lower and Push / Pull / Legs — pick one during setup or any time from the Plan tab • New plan from a photo or text: snap a screenshot or printout of a program, or paste it, and it becomes a plan — read on your iPhone, with Apple Intelligence on supported models. Review every day and exercise before saving. • Nearly 300 exercises — 169 new variations (Smith machine, EZ bar, cable and machine versions, Olympic lifts, core work) plus stretches, mobility drills and foam rolling, and a new Adductors muscle group Train smarter • Suggested weights: hit the top of your rep range on every set and next time starts a step heavier (+5 lb / 2.5 kg, or +10 lb / 5 kg for squats and deadlifts). Otherwise you'll see the reps to beat. Turn it off in Account → Workout. • Pause a workout — take a call or step away; the workout clock, rest timer, Lock Screen and Apple Watch all wait for you • Heart rate for every set (with Apple Watch): how high each set took you and how far you recovered before the next, average and peak per exercise, your hardest set — and your last set's peak right on the rest timer Track your body • Body measurements: chest, waist, hips, arms, thighs, body fat and more — each with its own chart, your body weight alongside, and waist-to-height and waist-to-hip ratios • Body composition: lean and fat mass from your body fat and weight, so you can see whether a change was muscle or fat Something to chase • Awards: workout milestones, week streaks, total weight lifted, PRs, plate clubs (hello, 2-plate bench) and cardio distance — with progress toward the next one. Imported history counts too. Apple Health • Runs, walks and rides from Apple Health show their route map, elevation gain and mile or kilometer splits • Body weight, waist and body fat sync both ways — smart-scale readings show up here, and what you log is saved to Health • New workouts and weigh-ins arrive even when the app is closed • Edit or delete a workout or weigh-in here and Apple Health is updated too • Workouts without heart rate pick it up from a matching Health workout Also • A note from your last workout shows only the next time you do that day, and can be dismissed

Heart rate, with Apple Watch • See your live heart rate next to the workout clock and on your Watch while you train • Every workout now shows average, max, and min heart rate, active calories, and time in each heart-rate zone • New Progress → Heart Rate: workout heart rate over time, weekly time in each zone, and your resting heart rate • Workouts tracked with your Watch are saved to Apple Health and count toward your Activity rings • Bring your history with you: import runs, rides, sports, and lifting sessions other apps saved to Apple Health — right from setup — so your streak starts where you left off • Lifting and timed cardio logged on your iPhone alone are saved to Apple Health too • Switching from Strong or Hevy? Import its export file — every set, so your lift charts and PRs come with you Turn it on in Account → Apple Health. It's off by default, and your health data is never sent to us. Also new: • Optional RPE for each set — turn on Track RPE in Account → Workout • Time cardio live with a stopwatch instead of typing it in afterward • A weekly goal ring on Train — it matches your plan, or set your own in Account • Home Screen and Lock Screen widgets: your next workout, streak, and week at a glance