TODAY

Train with what you have.

Digital Coach builds the next session from your plan, recovery, personal response model, weekly dose, uncertainty, and the equipment available today.

Weekly training0 / 4 days

Plan & phaseStable plan inputs and the current adaptive cycle.

Today's setup

Defaults for the next session.

Your plan

GoalBuild Muscle

SessionFull Body

Duration45 min

ADAPTIVE CYCLE

Training phase

Week 1Baseline

Complete training sessions to establish a progression baseline.

Readiness, recovery & coachingWhat should influence today’s training decision.

Readiness

Quick check-in before training.

Sleep 7 / 10 Energy 4 / 5

Muscle recovery

STRENGTHLAB

FRONT

BACK

Tap any muscle region to inspect its independent recovery model.

Major muscle groups12-system overview

TRAINING SCORE

0/100

CALCULATING Relative to the current 7-day adaptation target

POSTURE CORRECTION

Automatically integrate into suitable sessionsPosture-support work is distributed across the week.

Reserve one dedicated posture sessionAvailable when the plan has at least 5 sessions per week.

TEMPORARY LIMITATIONS

TRAIN

Build today's workout.

Your saved plan supplies the constraints. Digital Coach optimizes the exercise portfolio and today's prescription inside them.

Today's session

Equipment mode and deload status can be changed here without altering your saved plan.

Automatic

Next workout equipmentHome mode uses only your saved household setup and any home equipment you explicitly enable, then resets to your gym. Deload this weekLower training stress while keeping submaximal movement practice.

Evidence-informed generatorAge changes the starting guardrails, while recorded performance determines later progression.

Saved workouts

Load an exact template or refresh its prescriptions from your latest performance.

LIBRARY

Exercise library

Search strength, warm-up, structural support, cardio, and cool-down movements by muscle or equipment.

304 strength exercises

Strength exercisesSearch, filter, preference and custom movements.

Equipment Preference

Session movementsPreparation, structural support, conditioning and recovery movements.

SESSION MOVEMENT DATABASE

Warm-up, support, cardio, and cool-down

59 session records classified by role, session focus, impact, age suitability, and equipment. Structural Support uses a weekly coverage budget and only appears when the optimizer finds useful room.

59 RECORDS

PROGRESS

Training progress

Performance, effective dose, and the Digital Coach model learning from your own training.

OverviewCurrent training score and high-level progress.

Training score by muscle group

Rolling seven-day effective dose relative to the adaptive target for each major training group.

0/100

Trends & doseVolume, distribution and weekly effective-set targets.

Training volume trend

Total completed working-set volume across the last eight calendar weeks.

Muscle-group distribution

Fractional effective working sets by training region during the last four weeks.

4 WEEKS

Weekly effective-set targets

Direct work counts as 1.0 set and meaningful secondary work as 0.5, so overlap from compound lifts is not ignored or double-counted as full direct work.

Digital CoachAdaptive memory and your N-of-1 response model.

Weekly coaching review

Stored decisions from each calendar week, including adherence, reported reps left, volume changes, and conditional deload signals.

ADAPTIVE MEMORY

Digital Coach model

Your N-of-1 model learns which exercises, weekly doses, and fatigue levels produce the best repeatable performance for you.

Records & logsPerformance records, completed workouts and set-level history.

Strength records

Estimated performance adjusts an Epley-style estimate using the final-set clean reps-left report when available.

Workout history

Finished sessions and completed exercises.

Exercise logs

Open an exercise to inspect its recorded sessions and sets.

COLLAPSED

MY PLAN

Plan and settings

Set the stable parts once. Day-specific choices stay on the Train screen.

Training

Profile

Inputs that affect starting guardrails and workout generation.

Adaptive

Age Experience Workouts per week Body weight Units Exercise variability Default duration

Gym equipmentChoose exactly what your gym provides.Edit

Available equipmentGenerate, Add, and Replace use only selected equipment. Machine functions are tracked separately.

For multifunction machines, select each function the station actually provides. Landmine is a separate capability.

Home setupHousehold supports and portable equipment available at home.Edit

What can a home workout use?Floor, wall, and a stable raised surface are the typical baseline. Everything else remains opt-in.

A chair, bed edge, table, rail, or anchor is used only when the exercise requires it and the object is stable enough. Pull-ups and inverted rows are never assumed.

Workout defaults

Used automatically unless you override the next workout on the Train screen.

Saved

Primary goal Training structure Training format Warm-up default Cool-down default Cardio finisher default Cardio preferenceSoft preference only. Today’s goal, session, readiness, equipment, and recent cardio rotation are considered first. Cardio durationYou can also change the duration directly inside an active workout. Reserve a Posture Correction sessionWith 5+ workouts/week, Digital Coach can reserve one weekly session for posture-support work. If this is off, low-fatigue posture accessories are distributed across compatible workouts instead. Next workout equipmentThis uses your separate home setup and does not overwrite your gym inventory. Manual deload this weekUses easier loads or variations, keeps about 4–5 clean reps in reserve, and uses fewer hard sets. It is not a high-volume week.

Exercise selection

Temporary limitations

Temporarily reduce or avoid automatic loading for a sore or injured region. This changes exercise priority and prescription, but does not diagnose or treat an injury.

0 ACTIVE

Reduce: less volume and loadProtect: strong reduction and lower automatic priorityAvoid: excluded from automatic generation

Digital Coach

Controls how aggressively StrengthLab learns from your own N-of-1 training history.

PERSONAL MODEL

Exploration levelExploration tests a near-equivalent exercise when uncertainty is high. Safety and equipment constraints are never relaxed. Compiled technique variantsV7 can create low-risk tempo or pause variants without inventing new movement mechanics or fake media.

Exercise preferences

Bias, reduce, or exclude exercises without changing the library.

294 exercises

Show

Library and storage detailsDatabase counts, local media, prescriptions, and recorded sets.View

Exercise database304 strength records

Animated demonstrations320 distinct local GIFs

Session movement database59 records · 22 warm-up · 11 support · 12 cardio · 14 cool-down

External runtime requestsFirebase only when cloud sync is active

Saved prescriptions0

Recorded sets0

Programming controls

Edit sets, reps, load, and rest from any exercise detail.

Data and sync

Body composition

Manual local entries, because an offline web package cannot read Apple Health or Health Connect.

Backup and transfer

One-click export includes profile, workouts, logs, prescriptions, preferences, the Digital Coach model, custom exercises, and body measurements.

Import database

Firebase account

Private username/password login with user-scoped cloud backup. Local storage is isolated by the signed-in account.

CONNECTING

Checking your StrengthLab account and cloud state.

System

Capability auditImplementation status for core app capabilities and V7 Digital Coach systems.View

Scientific basis and algorithm limitsEvidence priors, N-of-1 learning, and safety boundaries.Read

Population evidence becomes a prior, not a permanent prescription. V7 starts from evidence-informed dose, effort, rest, exercise-selection, and autoregulation guardrails, then gradually learns from repeated same-exercise and same-muscle observations from this account.

Digital Twin. Each exercise has a probabilistic response and fatigue model. Early predictions remain uncertain and close to conservative population priors. Repeated exposures reduce uncertainty. The model learns performance response, completion, fatigue cost, and which weekly effective-set doses have produced the best outcomes for each training region.

N-of-1 exploration. When two safe exercises are close in predicted utility, V7 may give a small bonus to the less-certain option. This is bounded exploration, not random exercise selection. Equipment, movement-slot, age, recovery, explicit exclusions, and safety constraints remain hard filters.

Set-by-set autoregulation. If an early working set materially exceeds or misses its rep target, or same-load reps collapse across sets, the next set can be adjusted immediately. The user can manually edit any set; user-edited values are not overwritten by the live coach.

Exercise Genome. Each movement is represented by pattern, primary and secondary muscle contribution, resistance family, support/stability demand, laterality, skill, setup cost, heuristic fatigue cost, joint-demand map, progression modes, and a modest long-muscle-length prior. These descriptors allow replacements and workout portfolios to be compared by function instead of name alone.

Constrained optimizer. A workout is selected as a portfolio under movement coverage, time, recovery, fatigue, equipment, weekly dose, continuity, preference, and uncertainty constraints. The model optimizes expected useful training rather than maximizing exercise count.

Exercise compiler. V7 does not fabricate new biomechanics. When a known movement is clearly too easy, it may compile a tempo, pause, or manual-resistance modifier that preserves the underlying movement and existing demonstration. Novel mechanics still require an explicit catalog exercise and appropriate media.

Digital Coach response/fatigue values are decision-model signals, not medical measurements. Evidence priors are based on contemporary resistance-training literature and are intentionally updated conservatively by personal data.