FAQ
Frequently asked questions about Workout Lab.
General
What platforms is Workout Lab available on?
Workout Lab is available on iOS (App Store) and Android (Google Play).
Pricing
How much does Workout Lab cost?
| Plan | Price | Details |
|---|---|---|
| Free | €0 | Long-term entry tier after your first 30 days of Pro access |
| Monthly | €3.99/month | Full Pro access, billed monthly |
| Yearly | €24.99/year | Full Pro access, billed yearly |
| Lifetime | €49.99 one-time | Full Pro access with a one-time purchase |
Prices shown in EUR. Actual prices may vary by region and platform.
Is there a free trial?
Every new account begins with 30 days of full Pro access. No payment is required to start. After those 30 days, you can stay on the Free tier or choose a paid Pro plan.
What’s included in the free plan?
Free is the long-term entry tier after the initial 30 days of Pro access. It lets you:
- Track up to 10 exercises
- Log workouts and keep your training history
- Use the standard exercise library
- Keep using Workout Lab without a subscription
Choose a paid Pro plan if you need unlimited tracked exercises, custom exercises, full analytics, weekly reports, and data export.
Who is Workout Lab designed for?
Workout Lab is built for athletes who care about progression and want to make better training decisions from their data:
- Strength athletes tracking load, estimated 1RM, volume, and RPE
- Calisthenics athletes monitoring holds, ROM, assisted work, and weighted progressions
- Strongman athletes logging event-specific work that standard templates do not fit
- Yoga and mobility practitioners measuring hold time, range, and consistency
- Hybrid athletes who need a clean record across multiple training styles
Tracking
What metrics can I track per exercise?
Each exercise can track relevant combinations of:
- Load: Weight used (e.g., 100kg). Includes the option to add your body weight; accepts negative values for assisted exercises.
- Reps: Number of repetitions
- RPE: Rate of Perceived Exertion (1-10 scale)
- Est. 1RM: Automatically calculated from your load and reps
- Hold Time: Duration for isometric holds or static positions
- Time: Duration for cardio efforts or time-based work (seconds, minutes, or hours)
- Distance: For carries or running
- ROM: Range of Motion in centimeters for mobility tracking. Supports positive or negative measurement depending on the exercise.
You choose which metrics matter for each exercise when creating it.
What is a “delta improvement”?
Delta measures how much closer (or further) you got to your goal compared to your previous best. It uses estimated 1RM and volume metrics to provide a unified progress score.
Example: If your goal is 100kg × 10 reps, and you went from 100kg × 7 (previous best) to 100kg × 8 (today), your delta is +5%.
What is RPE and why does it matter?
RPE (Rate of Perceived Exertion) is a 1-10 scale rating how hard a set felt:
- 10 = Maximum effort (couldn’t do another rep)
- 9 = Very hard (1 rep left)
- 8 = Hard (2-3 reps left)
- 7 = Moderate (4+ reps left)
Important: Only sets with RPE ≥ 8 contribute to the Hypertrophy and Strength analysis in your Weekly Report. Research shows that proximity to failure is required for optimal training stimulus.
Can I track bodyweight exercises?
Yes. For bodyweight exercises (pull-ups, dips, etc.), the app uses your logged body weight to calculate total load. You can also track added or subtracted weight (e.g., weighted pull-ups or band-assisted movements).
What happens if I don’t check a set?
Unchecked sets are not saved. Always check the box next to each set after completion. Unchecked sets also negatively impact your adherence score.
Analysis & Reports
What is the Weekly Report?
The Weekly Report is generated every Sunday at 8:00 PM in your local timezone. It includes:
- Total workouts, duration, sets, and volume
- Hypertrophy analysis with volume per muscle group
- Strength analysis with frequency recommendations
- Goal progress summary
- You can export it as a PDF to share with a coach
How is hypertrophy volume calculated?
Based on the meta-regression by Pelland et al. (2024):
- Direct sets (primary muscle) count as 1 set
- Indirect sets (secondary muscle) count as 0.5 sets
- Only sets with RPE ≥ 8 are counted
What are optimal volume ranges?
For Hypertrophy:
| Weekly Volume | Classification | Notes |
|---|---|---|
| ~4 sets | Minimum | Sufficient to elicit gains |
| 5-10 sets | Moderate | Higher efficiency zone |
| 11-18 sets | High | Good progress for most |
| 19-29 sets | Very High | Still beneficial, monitor recovery |
| 30+ sets | Extreme | Diminishing returns, recovery critical |
For Strength:
| Weekly Volume | Classification | Notes |
|---|---|---|
| 1-2 sets | Optimal | Maximum efficiency |
| 3-4 sets | Adequate | Still effective |
| 5+ sets | Diminishing | Volume doesn’t help much beyond this |
Key insight: Hypertrophy benefits from more volume; strength benefits from more frequency.
For a deep dive into the science, see Hypertrophy & Strength Analysis.
What’s the difference between Consistency and Adherence?
- Consistency: Did you work out as often as you planned? (Based on routine frequency)
- Adherence: Did you complete the work you planned within each session? (Based on checked sets vs. planned sets)
Routines & Goals
How do routine targets work?
When you set target values (load and reps) in a routine, they appear as faded “ghost” numbers in the input fields during your workout. This guides you toward your targets without requiring manual lookup.
What’s the difference between Active and Inactive routines?
- Active: Workouts count toward consistency and adherence reports
- Inactive: Workouts are not counted (useful for vacations or injuries)
You can toggle this at any time, and even mark periods as inactive retroactively.
How are goals marked complete?
A goal is complete when you match or exceed your target in a single set:
- Goal: 100kg × 10 reps
- 100kg × 10 reps = Complete
- 100kg × 11 reps = Complete
- 105kg × 10 reps = Complete
- 100kg × 9 reps = Still in progress
Exercise Library
Can I create my own exercises?
Yes. If an exercise doesn’t exist in the library, you can create it. When creating:
- Search first to avoid duplicates
- Name descriptively (e.g., “Straddle Planche with Band”)
- Select the relevant metrics to track
- Accurately assign primary and secondary muscle groups
Note: Exercises are public to all users. Please ensure accuracy, as public exercises cannot be modified after creation. Name exercises in English when possible.
Data & Privacy
Where is my data stored?
Your data is stored securely. If you create an account, it’s backed up to our servers.
Can I export my data?
Yes. Go to Profile → Settings → Data Management → Export Data. Choose:
- CSV: For spreadsheet analysis (Excel, Google Sheets)
- JSON: Raw data format
Exports include all workouts, sets, goals, and body weight entries.
Can I import data?
Yes. Go to Profile → Settings → Data Management → Import Data to restore from a backup or migrate from another device.
How do I delete my account?
- Go to Profile → Settings → Data Management
- Tap Delete Account
- Enter your password to confirm
- Tap Permanently Delete
Important: This action is irreversible. All workout history, goals, and routines will be deleted. Your data is removed from our servers within 30 days. Exercises you created in the public library remain (anonymized).
Technical
The app is crashing. What do I do?
- Update to the latest version
- Restart your device
- If the problem persists, contact support with your device model and OS version
How do I contact support?
Use the in-app “Send me a Message” feature in Settings, or email us at support@workoutlab.app. We typically respond within 24 hours.