Strength training, tracked properly
Train with intent.
The strength log for lifters who want to know their numbers. No noise, no social feed.
Free to start. No credit card required.
Back squat
225 lb × 5
@ RPE 8
+5 lb vs last session
Built for serious logging
Keep & Notes import
Paste workout notes from Google Keep, Apple Notes or Notion. You preview the sessions and sets before anything is saved.
Adaptive Next target
In a planned session the next set's target adjusts from the set you just logged.
RPE-aware logging
Optional RPE steers whether the next target holds, bumps or builds reps.
No social feed
No followers, no likes, nothing to scroll. Just your numbers.
Everything your training log should do
No noise, no social feed — just a fast way to log lifts and see the trends that change how you train.
Log every set
Weight, reps, optional RPE, warmup and top-set flags. Captured in seconds between sets, not after the fact.
Track your history
Every lift's full set history in one place, with your personal record and estimated 1RM.
Muscle group volume
Effective sets and tonnage per muscle group, counting primary movers more than secondary ones, so you can see what you've actually trained.
Import from your notes app
Already logging workouts in Google Keep, Apple Notes, Notion or similar? Paste them in, check the preview, then save.
Program tracks
Pick a track. Get a week.
Full-body, upper/lower or push/pull/legs. Each track opens a 4-week calendar of training and rest days. When you train, generate that day's session from your own logs, then log it set by set.
- Full body. Three full-body days a week, plus a minimal-gear option for dumbbells and bodyweight.
- Upper / lower. Four days a week, alternating upper and lower.
- Push / pull / legs. A three-day rotation, or a six-day version that runs it twice.
- Built from your logs. Exercises and loads for each day come from what you've actually logged.
Full body strength
3 days a week · 4 weeks
Full body · Full body · Full body
Upper / Lower
4 days a week · 4 weeks
Upper body · Lower body · Upper body · Lower body
Push / Pull / Legs
3 days a week · 4 weeks
Push · Pull · Legs
Push / Pull / Legs (6-day)
6 days a week · 4 weeks
Push · Pull · Legs · Push · Pull · Legs
Full body (minimal gear)
3 days a week · 4 weeks
Full body · Full body · Full body
Every lift, explained
Know the cue. Know what it hits.
Lifts in your plan and session show a short form cue and the primary muscle they train, so you can check your setup before the set.
Cues are written for the common lifts in the exercise library.
Example
Barbell Bench Press
Cue: Plant feet; slight arch; bar to mid-chest, elbows ~45°.
Rest timer
Rest between sets without a second app.
In a planned session a countdown starts when you log a set and uses the rest time in your plan. It's an on-screen countdown, with no sound or notifications.
- Copy last. Fills the log form with your previous weight, reps and RPE for that lift. Repeating a set is one tap, then Add.
Rest
1:30
Sample
Adaptive plan
Next reads the set you just did.
Log weight, reps and RPE. In a planned session each lift shows a Next target that moves one small step after every working set. An easy set and a grinder don't get the same answer.
- RPE-aware. Log how hard it felt, not just the weight. RPE is optional: without it, reps and weight drive the call.
- Set formats. Plans can use straight sets, ascending or reverse pyramids, or drop sets.
- You're in charge. Next is a suggestion. The Log button pre-fills the form with it, and you can change any number before you save.
Targets are suggestions, not medical or coaching advice. Train within your limits.
- 1Log 155 × 5 @ RPE 8
- 2Next target updates
- 3You decide and go
FAQ
Questions, answered
Is LiftSage free?
Free to start. No credit card required.
Do I need an account to try it?
Yes. There's no no-signup demo, so you'll need a free account. Sign up with an email and password, then start logging.
What does "adaptive" mean?
In a planned session each lift shows a Next target for the following set. It's based on the set you just logged, including its RPE if you entered one. It's a suggestion: you can change any number before you save the set.
What is RPE?
Rate of perceived exertion, a 1 to 10 scale of how hard a set felt. RPE 10 means nothing left. RPE 8 means about two reps in reserve. It's optional in LiftSage.
Is it AI?
The Next target is plain rule-based logic on your logged sets, not AI. Plans are built by a rule-based planner from your logs and goals. An optional AI step can refine a plan, but it has to pass the same checks, and the rule-based plan is always the fallback.
Which programs are included?
5 starter tracks, each a 4-week calendar: Full body strength (3 days a week), Upper / Lower (4 days a week), Push / Pull / Legs (3 days a week), Push / Pull / Legs (6-day) (6 days a week), Full body (minimal gear) (3 days a week). Each day's session is generated from your logs when you hit Generate.
Can I log pyramid and drop sets?
Yes. Plans can use straight sets, ascending or reverse pyramids, or drop sets, and every set you log has its own weight, reps and RPE.
Does it have a rest timer?
Yes, in planned sessions. A countdown starts when you log a set and uses the rest time in your plan. It's on-screen only, with no sound or notifications.
Is there a social feed?
No. That's deliberate: no followers, no likes, no feed.
Does it work on my phone?
Yes. LiftSage is a web app, so it runs in your phone's browser and can be added to your home screen. There's no app-store app.
Is it for beginners?
It works for anyone who logs sets. RPE is optional, so you can start with just weight and reps.
Import
Can I import my old workouts?
Keep import works today. Paste workout notes from Google Keep, Apple Notes, Notion or a similar notes app and LiftSage parses the sessions and sets. You see a preview and can fix dates before anything is saved.
Strong and Hevy CSV files aren't supported yet. Tell us which import you want next.
