How your plan is built

LiftIQ builds your plan from a handful of answers. Here is what each answer does, so you can choose with confidence.

1. Your main goal

Choose from building muscle, getting stronger, losing fat, improving endurance or moving better. For experienced lifters the goal changes the number of sets, the rep range and the rest between sets. If you're new to lifting, every goal starts with the same steady approach so you can learn the movements first. Moving better gives you short, timed mobility sessions instead of a lifting plan.

2. Your lifting experience

Beginner, intermediate or advanced. This sets the hardest exercises your plan may include. When a planned exercise is above your level, LiftIQ swaps in an easier one that trains the same pattern, and tells you it did.

3. Days per week

Plans run 3 to 6 days a week. The number of days picks the plan's structure, for example full-body days for 3 days, or upper and lower body days for 4.

4. Minutes per session

Choose 30, 45 or 60 minutes. This is an upper limit, not a target: LiftIQ removes sets to fit it but never removes a whole exercise. That means a session can come in shorter than your limit. Each workout shows its estimated length so there are no surprises.

5. Where you train and what you have

At a gym, LiftIQ can use any equipment. At home or outdoors you tell it what you have, from a full home setup to bodyweight only, and every exercise in your plan has to work with that equipment.

6. Health and movement limitations

You can tell LiftIQ about conditions such as knee, back or shoulder problems, and movements you need to avoid. Exercises that conflict are swapped or left out, and your plan lists what changed. If a movement currently causes pain, or a clinician has asked you to pause, LiftIQ does not build an automatic plan.

Try it

Create your account before setting up your personal plan. A signed-in fictional QA walkthrough demonstrates the visual choices without saving them; health screening and plan setup continue in the app.

Related guides

• Reading your progress
• Meal planning in LiftIQ
• Web and app: what goes where