Asked
and answered

A strength-training log that grades you. You log sets; IronLift places each muscle group on a Beginner → Elite scale normalized to your bodyweight, keeps a rest timer that knows the set type, and, with Pro, gives you a coach that works from your own numbers. Seasons, an avatar and a Power Level put a game around the training.

IronLift is coming to iPhone. It is not on the App Store yet. Write to social@ironliftapp.com and we will tell you the day it ships.

Yes. Free covers workout logging, the exercise library, public seasons and the last 30 days of history. Pro adds the coach and progress analysis, the program and workout builders, mid-workout adaptation, advanced analytics and your full history.

Pro is $4.99 a month billed yearly, or $6.99 month to month, with a 7-day free trial.

Yes. Export from Strong, Hevy or FitNotes and IronLift detects the format. Any other CSV works too: you map the columns once. Free imports the last 30 days; Pro imports everything. Apple Health strength data has no per-set detail, so it can’t be imported as a file.

Either. Pick your unit in Settings; grades and thresholds are shown in the unit you chose.

Each exercise is a card of set rows. Your previous numbers sit beside the kilos and reps fields, so most sets are a glance and a check. Checking a set starts the rest timer; the rest you actually took is written under the set. Add sets or exercises without leaving the session.

Every set type has its own default rest: warmup 45 s, working 1:30, drop 1:00, failure 3:00, superset 1:00. Change any of them under Settings ▸ Rest Timers, and override a single exercise from its menu. Mid-rest, the −15 / +15 buttons adjust in the step you chose.

Yes. On iPhone the rest countdown runs as a Live Activity on the lock screen and in the Dynamic Island, with −15 s, +15 s, Skip and Complete set. If it doesn’t appear, allow Live Activities for IronLift in iOS Settings.

A grade for each of six muscle groups, chest, shoulders, arms, back, legs and core, on a Beginner, Novice, Intermediate, Advanced, Elite scale. It comes from your estimated one-rep max on the group’s main lift as a multiple of your bodyweight, so the thresholds are shown in kilos for your weight. Core is graded from weekly training volume. The radar on your Profile shows all six plus your overall level.

By default IronLift picks the lift that best represents the group: the strongest benchmark or normalized lift you’ve trained recently, re-checked as you train. You can pin a different one from the group’s drill-in. Benchmark lifts, the compound lifts strength standards are built on, carry a letter badge.

You haven’t logged a lift that qualifies to grade it yet. The card tells you which one will: a barbell or dumbbell curl for arms, a barbell row or weighted pull-up for back, an overhead press for shoulders.

Yes. Set injury limitations in Settings, with a severity per area, and the library’s Injury filter, plans and swap suggestions respect them.

Four things from one menu. Chat: a coach grounded in your training data, for plateaus, deloads, volume and programming. Program: a short quiz, then a full block. Workout: a quiz, then a single session for today. Import: a plan from a real coach, as a photo, pasted text, a link or a PDF, turned into a program.

Around the session it adapts mid-workout, reads your week back to you as a pace check and a report card, and flags a plateau with three concrete fixes.

No. The coach, the builders and progress analysis are included with Pro. Logging and grading never need it.

It works from your training log, your equipment, limitations and coach style. That is the point: the answers are about your lifts, not a generic template.

Pro will be an App Store subscription. Cancel from your Apple ID’s Subscriptions; you keep Pro until the period ends. On a new phone, use Restore Purchases from the Pro screen.

A twelve-week public campaign with a name and dates, like Haunted Grounds, and a twelve-tier ladder. Training climbs it. A free track pays out for everyone; the Pro track adds more rewards on top.

Yes. The campaign feed shows who joined the warband, and the leaderboard shows where you stand in the season.

Gear and scenes for your avatar, and a Power Level that climbs through Apprentice, Adept, Veteran, Champion and Legend. Nothing on the avatar is bought outright.

Yes. IronLift reads your bodyweight, workouts and heart rate, and writes finished strength sessions back to your Activity ring. Under Settings ▸ Health Sync you choose which data types are on, sync on demand, or revoke access.

Yes, from inside the app. Your log is yours.

From inside the app. Deleting the account removes your data with it.

No. IronLift is a training log and a coach for programming. Talk to a professional about pain, injury or health conditions.