Help for your training log.

4M Lift is a workout tracker and strength training log built for people who want more control over their training.

It helps you build workouts, log sets, manage templates, track progress, review recovery, and make better training decisions without forcing you into a preset coaching system.

4M Lift is built for lifters who want a more flexible and capable gym log.

It works well for intermediate lifters, consistent gym goers, and anyone who feels limited by basic workout trackers or overly structured fitness apps. You stay in control of your training, while 4M Lift helps you organize, track, and understand it.

4M Lift is a workout tracker and strength training log. It is not a coaching app.

The app provides insights to help guide your decisions, but it does not take over your program or tell you exactly what to do. You choose the workouts, exercises, sets, and structure. 4M Lift helps you track them and understand the results.

4M Lift does not generate custom workouts for you.

The app includes stock templates based on popular strength training approaches, so you have a starting point if you need one. You can also create your own workouts and templates from scratch, giving you full control over how you train.

Yes. At its core, 4M Lift can be used as a simple workout log.

Beginners can start by logging exercises, sets, reps, and weight without using every advanced feature. The biggest challenge for newer lifters is usually knowing how to build a good program, so 4M Lift includes templates to help you get started.

Yes. You can start a workout and add exercises as you go.

This makes 4M Lift useful whether you follow a structured plan, train based on how you feel that day, or want to quickly log a workout without setting up a template first.

Yes. You can create your own templates for the way you like to train.

Templates are useful for repeating your favorite workouts, organizing your program, and making your training easier to start each session.

Yes. You can adjust a workout while you train.

After finishing the workout, you can save it as a new template or, if you started from an existing template, update that template to match your changes.

Yes. 4M Lift supports set groupings like supersets and giant sets, along with multiple set types for more advanced training.

Supported set types include warm up sets, standard sets, AMRAP sets, rest pause, drop sets, myo sets, and cluster sets.

Yes. You can create custom exercises in 4M Lift.

For the best insights, it is recommended that you fill out as much exercise information as possible. The only required fields are the exercise name, exercise type, and primary muscle group.

4M Lift tracks progress primarily through strength performance over time, including estimated 1 rep max calculations.

It also gives you additional context through consistency, average workouts, exercise balance, muscle balance, and average training volume. Together, these help you understand not just whether you are getting stronger, but how your training habits are supporting that progress.

Volume landmarks help show whether your recent training volume is likely too low, productive, or potentially too high for a muscle group.

4M Lift uses effective sets to estimate training volume in a way that is more useful than simply counting every set the same. This helps you see whether you are doing enough work in the current training cycle without confusing that with long term progress.

Smart Progression uses your workout performance to identify when a set, exercise, or movement may be ready for a progression.

It compares what was prescribed with what you actually completed, then surfaces helpful progression signals based on your training data.

Smart Progression is meant to guide your decisions, not make them for you.

Use it as a signal that you may be ready to increase weight, reps, or difficulty. You still stay in control and can adjust based on how you feel, your goals, and the overall structure of your program.

Recovery uses your recent training to estimate muscle fatigue and readiness over time.

The app considers the work you have completed, how demanding that work was, and how fatigue decays after training. Recovery is designed to give helpful training context, not to replace how you feel or make decisions for you.

Recovery labels help summarize how ready a muscle group may be for more training.

A muscle may show as fresh, lightly fatigued, moderately fatigued, or highly fatigued depending on recent work and recovery time. These labels are meant to help you decide when to push, when to adjust, and when to give a muscle group more time.

Yes. You can log workouts with Apple Watch, and 4M Lift can record workouts in Apple Health.

This helps keep your training connected to the rest of your Apple fitness experience.

Your workout, template, and exercise data belongs to you.

4M Lift stores your data locally or in your personal cloud, depending on your setup. Your training data is not treated as app owned data. It is your workout history, your templates, and your progress.

No. An account is not required to use 4M Lift.

You can use the app as a workout tracker and strength training log without creating an account.

Yes. 4M Lift is built around the idea that your data belongs to you.

You can export your data, delete local data, delete cloud data, and delete your account when needed. You stay in control of your workout history and personal training information.