Your bench journey
A little stronger, every day.
Your plan, your progress, one session at a time.
Your workout
Make every set count.
Pick your exercise. Find your rhythm.
Next session
Choose an exercise to see a target based on your history.
Workout effort ratings are part of the shared log. Body measurements and recovery check-ins are also shared.Today's session
Your training journal
Look how far you’ve come.
Tap a set to edit it, or add a missed workout with Past day.
Your tracker syncs across devices. Export a backup anytime. Importing replaces the shared tracker for everyone.
Your progress
Small steps. Real strength.
See the work adding up over time.
Your body
Get to know your progress.
Your measurements and daily movement, together.
Anyone with this link can view your imported health data, calculations, and check-ins, and edit or remove entries.
Put your numbers to work.
Training suggestions explain their evidence. They are not injury predictions, recovery scores, or guarantees of a PR.
Next session
Strength and bodyweight
Recovery context
How suggestions work
These are conservative app rules, not clinically validated readiness thresholds. Progression needs recent sessions and recorded effort. Recovery compares the last 7 completed days with the prior 21: sleep more than 1 hour below baseline and steps more than 30% above baseline are context flags. Missing days are omitted, and no warning does not prove readiness. Sleep variability describes duration, not bedtime consistency.
Training-volume review
Sets are assigned to each exercise’s primary muscle group; secondary muscles and unrecorded effort are not inferred. Failed sets and warm-ups are excluded from completed challenging sets. More volume is not automatically better.
Daily recovery check-in
How do you feel today? This is shared with anyone who has the link. Saving again updates the date’s entry.
Connect sleep for recovery context
In Health Auto Export, allow Sleep Analysis and add it to your existing Iron Log automation. Keep JSON, Days grouping, and summarized/aggregated sleep enabled. Export the last 4 weeks to establish a baseline. Sleep must already be recorded in Apple Health; the app cannot measure it itself.
You can also choose Sleep in “Add a measurement” below. Date sleep by the day you woke up. A manual reading takes priority for that date. Steps continue through your existing connection.
A few numbers. A clearer picture.
Calculate BMI from your weight and height. Add age and sex for an optional body-fat estimate. Saved results are visible to anyone with the link.
BMI does not distinguish muscle from fat. The body-fat formula is a rough adult estimate and may be less accurate for lifters; it does not replace a measured reading. This calculator supports body-fat estimates for ages 20–83.
How these are calculated
BMI = weight in kg ÷ height in meters squared. Body fat (%) = 1.20 × BMI + 0.23 × age − 10.8 × sex coefficient − 5.4 (male = 1; female = 0). The study reported an estimation error of about 4.1 percentage points; individual error can be larger.
BMI formula (CDC) · Body-fat formula (Deurenberg, 1991)
Saving replaces this date’s calculated results only. Weight and height are stored with the calculation; your measured readings are unchanged. Results are snapshots; calculate again when your inputs change.
Add a measurement
Fill in a reading yourself. Manual entries take priority over Apple Health for the same measurement and day.
Saving again updates your entry for that date. These entries stay in Iron Log; they are not sent to Apple Health.
Recent measurements
Apple Health sends updates when iOS allows. Refresh checks what has arrived; it cannot force an iPhone export. Imported weight and body-fat values are daily summaries. Body fat is an estimate from its measuring device.