Help – Basics

This article will take you through all of the basic features that you will use when you are logging your training sessions in Weightlifting.ai

The first thing you see when you start using the app will be the Workouts screen:

This is where you will spend most of your time, letting the AI know how your training is going and following its adjustments.

The AI generates one week of programming at a time. You can use the arrows at the top of the screen to move between days for the current week and previous ones:

The next section shows the overall plan for your program and where you are in it:

The volume bars show the amount of work the AI is planning for you each week – the number of reps at training weights.

The intensity line shows how heavy the heaviest reps will be that week.

In the image above, you can see that I am in the last week of a 13-week program, where I will be doing relatively few reps, but I will be maxing out!

You can switch to week view to see the sessions for the current week:

Here we can see that I have already completed a couple of days, but I still have my max-out session to go.

The next section is optional – it enables you to let the AI know how ready you are for the session:

If you want to take advantage of this (and we recommend you do!) just tap it:

Adjust each of the sliders based on the notes and hit submit. The AI will now adjust your session if required to take account of how ready you are for it. If things go better than expected once you start lifting, it will make further adjustments.

After readiness comes the main part of the screen where each of the movements the AI wants you to do is listed. Tap them to open them up:

Usually, we recommend doing the sets, reps and weights that the AI programs for you but if you know you need something different, there are options for you to do so:

You can remove the movement completely if you are not doing to do any sets

You can swap the movement for a different one – this is useful if you need to work around an injury or you don’t have the right equipment for a movement. The AI will suggest movements that will have some of the same benefits.

You can add or remove sets from the movement. Sometimes we all want to have one more go at a lift that we know we could have made!

If you are not sure how to do a movement or want some guidance on how to do it in the best way, tap the Learn button:

This will open up our video and notes for the movement:

One you are happy, you can start logging your sets and reps!

If you do the first set as programmed, just tap the Rate… button to give the AI feedback on how it went for you.

Depending on what kind of movement it is, you will see two different menus for the rate options.

For technical exercises, you will see our three-light system:

This works a bit like the lights that referees use in international competitions.

If you absolutely fail a rep, you should select three red lights.

If you made the lift but it was really a gym make that wouldn’t pass in competition or you were close to losing it, choose one white light.

If the rep was fine but there was something technically you were not happy with, select two white lights.

If you executed just how you wanted to, select three white lights.

For multi-rep sets, base your rating on the worst rep of the set.

For strength exercises, you will see a Reps-In-Reserve menu:

Don’t worry if you have never used RIR before – it’s very simple.

If you did not manage to complete the set, select “failed”

Otherwise, try to estimate how many more reps you would have been able to complete with the weight.

If you think you could have done more than five additional reps, select “5 RIR”

It is not a problem if you estimate things differently to other people – the system will adapt to the way that you rate your lifts and take that into account.

Some accessory exercises won’t ask for feedback – instead, there will just be a “Submit” button press for each set.

Once you have selected your feedback, you will move to the next set or the next movement. We show a two-minute timer but you should rest for as long as you think is necessary between sets.

If the AI thinks you should adjust the weight for the next set, this will be indicated with a red or white badge:

We recommend that you follow the suggestions, but if you decide not to, just change the weight manually.

If you decide to do some extra work in the session than what the AI has programmed for you, you can use the Add Movement button at the bottom of the screen:

You’re now ready to get training and logging your workouts with Weightlifting.ai

Happy Lifting!