Guesswork
Most lifters don't know when they're ready to progress. Should I go up 5 lbs? 10 lbs? Was that set really 2 reps in reserve? You're flying blind.
Get Stronger Without Thinking
Grain tracks your sets, suggests weight increases, analyzes your progress, and tells you exactly what you need to do next. The workout app for lifters who want to optimize—not overthink.
SMART TRACKING
Log Every Set. Get Smarter Every Time.
Each set you log feeds Grain's intelligence engine. We track your Reps in Reserve (RIR), suggest when you're ready to go heavier, time your rest periods, and learn your unique response patterns.
- One-tap set logging with weight, reps, and effort
- RIR tracking for programming precision
- Automatic rest timer with vibration alerts
- "Go heavier" suggestions when you're ready
- Exertion tracking without the guesswork
COMPLETE SESSIONS
See Your Entire Workout at a Glance.
No jumping between screens. Your complete session is visible as a grid—see every exercise, every set, and add more on the fly. Built for how real lifters actually train.
- Grid view of all exercises in your session
- Expand any exercise to log detailed sets
- Add exercises mid-workout without friction
- Quick swap for similar movements
- Session duration and volume at top
EXERCISE LIBRARY
798+ Exercises at Your Fingertips.
Every barbell, dumbbell, machine, and bodyweight movement you need. Filter by muscle group, equipment, or search instantly. Add new exercises to any session without leaving your workout.
- 798+ exercises across all equipment types
- Filter by muscle group, equipment, or difficulty
- Instant search with recent exercises
- Custom exercise creation for niche movements
- Never repeat the same old boring routine
BIOMECHANICAL MATCHING
Swap Exercises Without Losing Progress.
Equipment broken? Want variety? Grain shows biomechanically similar exercises with match percentages. Your progress carries over—you never lose momentum due to logistics.
- Biomechanical matching algorithm
- Match percentages (83%-100%) for confidence
- Instant swap during your workout
- Never skip a muscle group due to circumstances
- Progress transfers to similar movements
AI PROGRESSION
Watch Your Strength Compound Over Weeks.
Grain calculates your e1RM, tracks RIR trends, analyzes intensity distribution, and shows you exactly where you're getting stronger. No guesswork—just data you can trust.
- Estimated 1-rep max (e1RM) tracking
- RIR trend analysis for recovery optimization
- Intensity distribution insights
- Weekly/monthly strength trends
- Progression recommendations based on data
SESSION SUMMARY
Every Workout Gets a Complete Summary.
Duration, volume, sets, and most importantly—progression. Grain tells you if you moved heavier, did more reps, or improved your efficiency. See the results in real time.
- Instant session summary on completion
- Total volume calculation (lbs/kg moved)
- Sets completed and average per exercise
- Progression indicators for every lift
- Next workout recommendations
DEEP INSIGHTS
Science-Backed Analytics. Human-Centered Design.
Weekly, monthly, and yearly views of your training. Recovery scoring, overload metrics, intensity distribution, and volume trends all in one place. The dashboard that actually matters.
- Weekly/monthly/yearly volume tracking
- Recovery scoring (0-100) with trend analysis
- Overload detection and recommendations
- Intensity distribution per muscle group
- Training balance and symmetry insights
Every lifter deserves a coach that watches every rep, remembers every session, and knows exactly what you need to do next. That's what Grain does — free forever, no monthly subscription.
Why Do Lifters Struggle With Progression?
Manual Tracking
Excel spreadsheets. Notes on your phone. Scribbled on the gym notebook. Tracking takes as long as the workout itself, and you still miss patterns.
Plateaus
You hit a wall. You don't know why. Your program doesn't adapt. You repeat the same 8 weeks and wonder why you're not getting stronger.
How It Works
1
Download & Import
Set up your account, import your current program (or start fresh), and log your first workout. Takes 2 minutes.
2
Track & Analyze
Log sets as you train. Grain records your data, learns your patterns, and starts building your strength profile.
3
Optimize & Progress
Get specific recommendations on weight jumps, recovery, volume, and intensity. Progress with confidence.
Built on Exercise Science, Not Guesswork
Every recommendation Grain makes is grounded in peer-reviewed research. Here's the data behind the features.
Grain tracks this
Training Closer to Failure = More Growth
Sets taken within 0–2 reps of failure produce significantly more hypertrophy than sets stopped at 3+ RIR. But going to failure every set increases fatigue disproportionately.
Grain tracks your RIR on every set and recommends the sweet spot — close enough to stimulate growth, far enough to recover.
Based on: Schoenfeld et al. (2021), Refalo et al. (2023) — meta-analyses on proximity to failure
Grain monitors this
More Volume Helps — Until It Doesn't
Hypertrophy follows a dose–response curve: more weekly sets drive more growth up to a point. Beyond ~20 sets per muscle group, returns diminish and fatigue stacks — what coaches call "junk volume."
Grain tracks your weekly volume per muscle group and flags when you're under-training or creeping into junk territory.
Based on: Schoenfeld & Grgic (2018), Krieger (2010) — volume dose-response meta-analyses
This is Grain's core
Adaptive Beats Linear — Every Time
Linear progression (add 5 lbs every week) works for beginners but stalls fast. Adaptive progression adjusts based on your actual performance data — RIR trends, recovery, and volume tolerance.
Grain analyzes your recent sessions and recommends increases only when the data says you're ready. That's why the curve keeps climbing.
Based on: Zourdos et al. (2016), Helms et al. (2018) — autoregulated vs. linear periodizationFrequently Asked Questions
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Grain is free forever — no monthly subscription, no hidden fees. We're building this for lifters, not for profit margins.
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Grain is built as a native iOS app. We're focused on mobile-first since that's where you train. Web version coming later.
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Yes. Your data is yours. You can export your complete training history in CSV format at any time.
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Grain works offline for logging your sets. Once you're back online, your data syncs to the cloud. All analytics and AI recommendations work even without internet.
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Our e1RM uses the Epley equation combined with your actual performance history. The more you log, the more accurate it gets. We validate against user test maxes and adjust our algorithm continuously.
Ready to Get Stronger?
Be among the first to experience science-backed progression. Join the beta — it's free.