Help & guide

The home screen shows your progress toward your weekly training goal, which is the number of days you want to work out each week, set in Settings. A strip at the top tracks how many days you have completed and highlights each completed day; tap a highlighted day to view the workout you logged. Below it, your active plan's workouts are listed with their completion status for the week; tap Start on any workout to begin. Without a weekly schedule, the plan runs in order: the workout after the one you did last comes first, even in a new week. If you are just starting out and have no active plan, a Pick a plan to get started card suggests a few premade plans instead. The card displayed beneath changes with your status: a Resume card appears if a session is in progress, a Rest Day card shows on days with no scheduled workout, and a Workout Done card confirms today's session is complete. When you hit your weekly goal, a Weekly Summary card appears showing total workouts, sets, and volume for the week, plus your streak, which counts the number of consecutive weeks you have met your goal. At the bottom, the Log Measurements card shows your latest body measurement; tap it to log today's values without leaving the screen. If your training history has never been backed up, or your last backup is more than 30 days old, a reminder card appears here so you can back up or sign in on the spot; tap Later to hide it for two weeks.

Plans are structured training programmes made up of workouts.

1. Go to the Plans tab, tap New Plan, give it a name, and pick a cover image.
2. Add workouts to the plan, then add exercises to each workout with target sets and reps. Each workout card shows an estimated duration and exercise count.
3. Reorder a workout card with the up/down arrow buttons, or remove it with the X button, both in the top right of the card.
4. Assign workouts to days in the schedule editor: tap a day to pick a workout or leave it as a rest day, or use the auto-suggest button to space them out evenly.
5. Open the plan and tap Set as active plan when it's ready. Your edits are auto-saved as a draft, so you can leave and resume later.
6. Add cues to the plan with the lightbulb icon on its overview screen, and switch between Carousel, List, and Grid views using the icons next to "Your training plans" (your choice is remembered).
7. To duplicate one of your own plans, open it and tap Duplicate for a full, editable copy.
8. Tap the copy icon on any workout in a plan to copy it to Your workouts.
9. To delete a plan, tap the trash icon on its overview screen and confirm. If you change your mind, tap Undo on the message that appears.

The Plans tab includes a library of ready-made training programmes you can start immediately. Scroll past Your training plans to find the Premade plans section. Tap any programme to preview its workouts and schedule, then tap Set as active plan. To adjust exercises, sets, or the weekly schedule, tap Customise Plan. This creates a copy of the premade plan that you can modify without affecting the original, so you can always return to the default version if needed.

Workouts can also live outside of plans, under Your workouts on the Plans screen. Create one by tapping New Workout, give it a name, and add exercises; you can run it at any time without needing an active plan. An estimated duration is shown on each workout so you can plan your time before starting. A quick workout starts a session immediately from the home screen: tap Quick workout, add exercises as you go, and at the end you can give it a name to reuse it later. Tap Choose workout next to it to search and browse every workout across your plans and Your workouts; tap a workout to preview its exercises, or tap its Start button to begin straight away. Like plans, the workout editor automatically saves a draft so you can safely leave and return without losing your work. If you delete a workout by mistake, tap Undo on the message that appears.

During a session, the header shows your total elapsed time throughout.

1. Swipe left/right or use the arrow buttons to move between sets.
2. Enter your weight and reps, then tap Complete Set.
3. Drag the handle on any exercise card to reorder exercises mid-session.
4. For time-based exercises, tap Start Timer. After a short Get Ready countdown, a count-up timer with a progress ring marks your goal time; you can keep going past it.
5. Tap the menu (⋮) on a set and choose Edit Set to change its rep range or rest time mid-workout.
6. If you enter a different weight than the one suggested, it carries over to your remaining sets.
7. Removed a set or exercise by mistake? Tap Undo on the message that appears.
8. Cues are standing reminders. Add them per exercise with the lightbulb icon in the exercise header, per workout from the workout overview screen, or per plan from the plan overview screen.
9. Notes belong to one session. Add a session note from the workout overview, or a note on a single set with Add note in its menu (⋮). Next time, a set's note shows under its Last time line. Notes stay on your device and are never shared with friends.
10. If you add, remove, or reorder exercises or sets, you'll be prompted at the end to save those changes back to the original workout or plan.
11. Leaving the workout overview mid-session asks you to confirm first. Your progress is saved, so you can resume from the home screen.
12. If you come back to a workout after more than four hours, you're asked whether to resume it or discard it, or, if you have completed at least one set, to finish and save it. Finishing it this way records the duration up to your last logged set.

After finishing a workout, a summary screen shows your total duration, sets completed, and total volume. If you have done the same workout before, a comparison row shows how each metric compares to the previous session. A weekly goal banner shows how many sessions you have logged this week against your goal. Tap any exercise in the list to expand it and review every set in detail. Add a session note to remember how it went. After a quick workout, your session is saved and you can give it a name to reuse it as a workout.

The rest timer starts automatically after each set and counts down to zero; each set remembers its own rest duration, so different sets within the same exercise can have different rest periods.

• Use the ± buttons to adjust the remaining time on the fly during rest.
• Configure the default rest duration and the timer increment in Settings.
• When your rest is over, you get a notification even if your phone is locked or you are in another app. The first time you start a rest, the app asks for permission to send it.
• In Settings, toggle a sound or vibration for when the timer ends, and choose whether the notification also shows while the app is open.

During a session, tap the menu (⋮) on a set and choose Plate Calculator to see which plates to load on each side of the bar. Pick your bar weight, or enter a custom one, and it is remembered. If the exact weight can't be built, the closest possible load is shown instead. To tell the app which plates you actually own, go to Settings and tap Plates in the Workout section; counts are pairs, one plate for each side of the bar.

Group two exercises into a superset so they alternate automatically during a session, ideal for pairing antagonist muscles or staying efficient between sets.

1. In the workout editor, tap the three-dot menu on an exercise and choose Create Superset.
2. Select the second exercise to pair it with.
3. A coloured label identifies which superset each exercise belongs to throughout the app.
4. Completing a set on one exercise automatically moves you to its superset partner.

Adaptive Progression analyses your effort feedback over consecutive sessions and suggests when to increase your weight, reps, or sets. Enable it in Settings under Adaptive progression, or tap Turn on when the Workout Summary offers it. Once on, a short feedback prompt appears after each exercise in plans and saved workouts (not quick workouts), provided the exercise has a defined rep range to progress within. The engine requires two sessions with the same signal before recommending an upward change, filtering out one-off easy days and ensuring consistent performance before suggesting an increase. Pain or failed sets act immediately regardless of your session history. Discomfort is tracked across sessions: a single report keeps the load steady, and recurring discomfort prompts a note to check your form. If an exercise has been stuck at the same load for four or more sessions, a plateau advisory appears alongside the suggestion to prompt a technique check or a brief deload. A suggestion is never applied to your workout without your explicit approval. You can also configure your preferred load increment for barbell, dumbbell, cable, and machine exercises in the same section of Settings, for example 2.5 kg for barbell exercises and 2.0 kg for dumbbells.

After the last working set of an exercise, a short feedback card appears in the rest timer, or under the set when there is no rest.

• Tap how it felt: Easy, About right, Hard, or Couldn't finish. One tap sends it.
• To report pain, tap Any pain? first, choose Discomfort or Pain, then tap how it felt. With Pain you can note where you felt it.
• After a set that felt About right, tap More and choose Stay here to keep the same load next time.
• If you fell short of the rep target, the card only asks about pain, since the suggestion holds either way.
• Discomfort is tracked across sessions: one report keeps the load steady, a second consecutive report adds a form-check note.
• Tap Skip, or simply carry on with your next set, to set a card aside. Cards you set aside are listed on the Workout Summary under Help tune your next session. Reps-only exercises without a rep range never ask, since there's no room to progress within.

After finishing a workout, the Workout Summary screen shows a Next Session card listing actionable suggestions for your exercises. Each row shows the exercise name, the proposed change, why it's suggested, and the date you last increased load.

• Tap Accept to apply a suggestion for your next session, or Dismiss to ignore it; Accept All applies every suggestion at once.
• Accepted suggestions are pre-filled into the weight and rep fields next time you open that workout.
• Suggestions to hold the current load don't appear in the card, since no action is needed.
• A plateau advisory note appears if an exercise has been at the same load for four or more sessions.
• A deload-week banner appears if three or more exercises in the workout show fatigue signs.
• A Changes for this session card appears on the workout overview screen whenever you have accepted suggestions, so you can review targets before starting.
• If you edit or delete your most recent session of a workout, its pending suggestions are recalculated from the corrected numbers.

When you open a workout that contains exercises you trained recently, a Recovery Check-in sheet appears if those exercises have a pending progression suggestion and your last session was at least 12 hours ago. For each relevant muscle group, you choose one of three options: Fresh (fully recovered), Mild soreness, or Still very sore. If a muscle is marked as still very sore, any upward progression suggestion for exercises targeting that muscle is paused and held at the current load until you re-evaluate at the start of the following session. Fresh or Mild soreness does not affect suggestions. Tap Skip for now to bypass the check-in entirely; a skipped check-in is treated the same as fresh recovery, so pending suggestions are unaffected.

A deload is a planned recovery week where you train at reduced intensity to let your body fully recover before the next training block. Turn on the Deload Week switch on your active plan's overview screen to flag the current week as a deload. While the deload is active, the post-exercise feedback card does not appear and no new progression states are created or updated, so your suggestion history is not disrupted by the lighter sessions. The Workout Summary also skips its comparison with the previous session. The deload resets automatically at the start of the following week, and normal feedback and progression tracking resume without any manual action. If you change your mind, turn the switch off again. To keep deload sessions out of your exercise stats, turn on Exclude deload workouts from exercise stats in Settings.

If you haven't trained a muscle group for two weeks or more, Adaptive Progression suggests a lighter starting weight for exercises that target it, so you can ease back in safely. The reduction starts at 10% after two weeks and grows to 20% after four weeks or more, rounded to a weight you can actually load. It never stacks with a Deload Week.

Each set can be flagged as a Warm-up, Drop Set, To Failure, or any combination of these; a badge next to the set shows its current type.

• During a session, tap the menu (⋮) on a set to toggle Warm-up or To Failure, or tap Add Drop Set to append a new drop set pre-filled with your last set's weight and a 10 second rest.
• When building a plan, use the checkboxes in the set editor, or tap Add Warm-up to insert a dedicated warm-up set at the top of the list.
• Warm-up sets are visually grouped and separated from working sets; the Apply to All option only affects sets of the same type.
• Exclude warm-up sets from volume and stats calculations in Settings.

Open the Exercise Library from the menu at any time to browse almost 1,000 exercises, and filter by body part, target muscle, or equipment. Search understands common abbreviations like RDL, OHP, DB, and KB, and forgives small typos. Use the sort chips at the top to order exercises by Default, Active Plan, Recent, or Frequent, so the exercises most relevant to you appear first. When replacing an exercise, the filter automatically preselects the matching target muscle to help you find alternatives faster. Tap any exercise to view its animated demonstration, the muscles targeted, and a full history of every time you have performed it, including weights, reps, time, or distance per set. Download all exercise animations (~100 MB) in Settings for offline access; the download needs an internet connection.

Tap the star icon in the top-right corner of any exercise info screen to mark it as a favourite. Favourited exercises appear at the top of the exercise picker when building or editing workouts, so the exercises you use most are always within quick reach.

Create your own exercises from the exercise picker.

1. Give it a name, an optional image, body part, target muscles, secondary muscles, and equipment.
2. Choose a tracking type: Weight/Reps, Time, Distance, Reps, or Assistance/Reps (factors in your body weight, for movements like assisted pull-ups). The tracking type can't be changed after the exercise is created.
3. Turn on Single-arm / single-leg for unilateral exercises; reps can be automatically doubled in your stats.
4. Turn on Paired implements if you track one implement's weight rather than the total: for example, logging 20 kg for one dumbbell counts 40 kg toward your volume.
5. To change a custom exercise later, open its info screen and tap Edit Exercise.

Bodyweight exercises like pull-ups or dips track reps only by default. If you want to log added weight, such as a weight belt or vest, open the sets overview for that exercise in the workout or plan editor and toggle Track Weight on. During a session, you can also tap the menu (⋮) on a set and choose Add Weight. The toggle is saved per workout, so you can have some workouts use bodyweight-only and others track the additional load. Progression charts and history will reflect the logged weight once the toggle is on.

The Insights strip at the top of the Stats tab gives four at-a-glance highlights for the selected time range: your average workouts per week, your biggest strength gain across pinned exercises, the body part you have trained most, and your current weekly streak. These update automatically after each workout.

The Stats tab shows total workouts, total volume, total time, and average session duration over a selectable time range, with a period-over-period delta for each metric. Charts display weekly volume, workouts per week, and your training split by body part. Browse your full workout history and tap any session to review every set in detail, including weights, reps, time, or distance. You can edit or delete completed workouts from the history details screen; a deleted workout can be restored by tapping Undo on the message that appears. If you logged the wrong exercise, tap the pencil icon next to it on the edit screen to swap it for the correct one. Tap the calendar icon in the Workout History section to open a calendar view: days with workouts are highlighted with a yellow circle, and tapping any day shows the workouts logged on that date.

Tap an exercise's name almost anywhere in the app to open its screen. Progress shows a chart of your performance over the selected time range, your all-time personal record, your top sets, and your recent sessions with the best set of each day. History lists every set you have logged; tap a session to open that workout. About has the exercise's muscles, equipment and description. Tap the pin at the top of an exercise's screen, or + Add in the Pinned exercises section of the Stats tab, to keep its chart on the Stats tab, and tap Reorder there to drag pinned exercises into the order you want. Charts update automatically after each workout that includes that exercise. Tap Show as table under a chart to read the same numbers as a list.

Track your body composition over time from the Measurements section in the Stats tab. Use the Log Entry form to record values for any active metric, or tap the Log Measurements card on the home screen for a quick entry. Tap a past entry in the History list to review, edit, or delete it; a deleted entry can be restored by tapping Undo on the message that appears. On the entry detail screen, tap a metric chip to switch the chart between different measurements and use the time range selector to zoom in or out. Metrics are split into three types: mass (weight, in kg or lbs), length (circumferences like waist and hips, in cm or in), and percentage (body fat). Units follow your weight and size preferences in Settings. To control which metrics appear in the entry form, tap Manage metrics at the top of the Log Entry section. Built-in metrics can be toggled on or off; you can also create your own custom metrics and choose their type. Custom metrics can be hidden from the form at any time, and your historical data for them is always preserved.

Settings lets you tune units and defaults across the app.

• Weight, size, and distance units, your weekly goal, default sets per exercise, default rest time, and the ± weight and rest timer increments used during a session.
• Workout button size (Standard, Large, or XLarge), and Keep Screen On to stop the display sleeping mid-workout.
• Exercise timer options: the length of the Get Ready countdown, countdown beeps, and a sound when you reach your goal time.
• Always use most recent exercise history, to pre-fill sets from the last time you did an exercise in any workout rather than only the same workout.
• Under Stats: exclude warm-up sets from volume, turn on Single-side rep logging to double reps for unilateral exercises, or Per-side weight entry to double the weight for paired implements (useful if you log per-dumbbell weight rather than the total).
• Your body weight, used to calculate effective load for assisted exercises.

MuscleQuest works with TalkBack and VoiceOver: buttons and fields are labelled, completing a set and the rest countdown are announced, and every chart has a spoken summary. Text follows your system font size, and animations such as the workout summary confetti are switched off when your device is set to reduce motion.

Enable recurring workout reminders from Settings. Select the days of the week you want to be reminded using the day chips and choose a time. You will receive a notification at that time on each selected day. Notification permission must be granted for reminders to work.

Open Friends from the menu to manage your connections; you need to be signed in and online. On the Search tab, enter a friend's exact email address and send them a friend request. Email addresses are never shown to other users. Incoming and sent requests appear in the Requests tab; tap Accept to confirm or Decline to ignore. A badge on the Friends menu item shows how many pending requests are waiting. Once a request is accepted, both users appear in each other's Friends list and can view each other's shared content. To remove a friend, long-press them in your list. Pull down on the list to refresh it.

You can share plans, workouts, custom exercises, completed workouts, body measurements, and strength PRs with your friends. Each category has a toggle in the Privacy section of Settings, which you can also open from the gear icon on the Friends screen. Turning a category on shares it with your friends and keeps it in sync as it changes. Plans and workouts also have an individual Share toggle on each item's overview screen, so you can publish specific plans or workouts without sharing everything. A cloud icon on the plan or workout card confirms it is currently published. Turning a category off stops sharing new items, but anything already shared stays visible until you tap Delete all shared data in the Privacy section of Settings. If a plan is too large to share, split it into smaller plans.

Tap any accepted friend in your Friends list to open their profile. Their profile shows whatever they have chosen to share: strength PRs, recent activity, body measurements, plans, workouts, and custom exercises. Tap Add on a plan, workout, or custom exercise to add it directly to your own library. Imported plans and workouts are saved as new copies that you can edit freely without affecting the original. Imported custom exercises are added to your exercise library and available immediately when building workouts. Each section of a profile starts collapsed; tap its heading to open it.

Tap Sign in with Google in Settings to connect your account; signing in needs an internet connection. Signing in enables cloud backups so your data is safe if you switch devices or reinstall the app, lets you add friends, and shows your name in the home screen greeting. The app works fully offline without signing in, but cloud backups and Friends are unavailable. Your data is stored locally on your device and is not shared with anyone unless you choose to share it yourself.

Sign in with Google in Settings to enable cloud backups of all your workout data. Tap Backup at any time to save a snapshot; the date of your last backup is shown beneath the button. A backup that fails partway never replaces your last good one. Tap Restore to download and apply your latest backup. This replaces all training data on this device, so anything logged since that backup is lost; confirm the prompt and the app will reload with your restored data. Backup and restore need an internet connection. Your backups are stored securely and are tied to your Google account. If you switch devices or reinstall the app, simply sign in with the same Google account and tap Restore to get your data back. The home screen reminds you when you have never backed up or your last backup is more than 30 days old.

Under Your data in Settings, tap Export training data to save your workouts and measurements as CSV for spreadsheets, or as JSON with everything, including plans and custom exercises. If you are signed in, Delete account removes your sign-in account, your profile and friend connections, everything you have shared with friends, and your cloud backups. You choose whether to keep the training data on this device. Export a copy first if you want to keep your history.