Workout Lab

Quick Start Guide

Learn how to set up Workout Lab and start tracking your workouts with precision.

This guide will help you get started with Workout Lab in just a few minutes.

Installation

  1. Download Workout Lab from the App Store (iOS) or Play Store (Android)
  2. Create your account
  3. Complete the quick onboarding

Your First Workout

Quick Start

The fastest way to begin is with a Quick Start workout:

  1. Tap Start a Quick Workout on the Start Page
  2. Search for exercises and add them as you go (e.g., “Bench Press”, “Barbell Rows”)
  3. Log your sets with load and reps
  4. Check the box next to each set after completion; unchecked sets won’t be saved

Rating Your Effort (RPE)

After checking a set, you’ll be prompted to rate your Rate of Perceived Exertion (RPE):

RPEMeaningReps in Reserve
10Maximum effort0 (couldn’t do another rep)
9Very hard1 rep left
8Hard2-3 reps left
7Moderate4+ reps left

Important: Only sets with RPE ≥ 8 contribute to the Hypertrophy and Strength analysis in your Weekly Report.

Finishing Your Workout

  1. Tap Finish when you’re done
  2. Review the summary; you’ll see your delta improvement showing progress toward goals
  3. Confirm to save your workout

Creating Routines

For recurring workouts, create a Routine:

  1. Go to the Start Page and tap Create Routine
  2. Add exercises and set target values (load and reps)
  3. Set a goal frequency (e.g., 2 times per week)
  4. During workouts, your targets appear as “ghost” numbers guiding your performance

Setting Goals

Track your progress with meaningful goals:

  1. Navigate to the Goals Page
  2. Create goals for any exercise (e.g., 100kg × 10 reps on Bench Press)
  3. After each workout, see your delta improvement, or how much closer you got to your target

Understanding Your Data

Workout Lab provides powerful analytics:

  • Exercise Analysis: Visualize progress over time with charts and personalized insights
  • Workout Analysis: Track consistency (are you training as planned?) and adherence (are you completing your planned work?)
  • Weekly Report: Generated every Sunday at 8 PM with hypertrophy analysis, strength analysis, and goal progress

Next Steps