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Strength training, planned for you

Rise is a strength-training planner and log for iPhone. It plans sessions around your week, shows how each exercise moves and saves every set on your iPhone.

See how Rise works

Coming soon to the App Store

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Your week, planned

Choose 2, 3 or 4 days a week and 20, 35 or 50 minutes a session. Today shows what’s next and what’s done.

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34 exercises to choose from

Search the exercise library or filter it. When equipment is taken, Swap offers alternatives that use only the equipment you’ve confirmed.

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See how each lift moves

Every exercise has a short demonstration clip, with the written setup, steps and cues beside it.

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Rest, timed for you

Add 15 seconds, pause or end rest early. The next set is already lined up.

Today in Rise, dark appearance: next, Full body 2 on Wednesday 28 October, about 51 minutes, five movements, with View session and Edit week. This week, 1 of 1 done.
  1. Today in Rise, dark appearance: next, Full body 2 on Wednesday 28 October, about 51 minutes, five movements, with View session and Edit week. This week, 1 of 1 done.

    Your week, planned

    Choose 2, 3 or 4 days a week and 20, 35 or 50 minutes a session. Today shows what’s next and what’s done.

  2. The Rise exercise library: 34 exercises with search and filters, starting with barbell Romanian deadlift, bent-over dumbbell row and bird dog.

    34 exercises to choose from

    Search the exercise library or filter it. When equipment is taken, Swap offers alternatives that use only the equipment you’ve confirmed.

  3. Barbell Romanian deadlift in Rise: a demonstration clip with Play demonstration, then the setup and cues.

    See how each lift moves

    Every exercise has a short demonstration clip, with the written setup, steps and cues beside it.

  4. The rest timer in Rise at 0:45, with next: set 1 of 2, seated cable row, Return to workout, Add 15 s, Pause, End rest and Mute rest alert.

    Rest, timed for you

    Add 15 seconds, pause or end rest early. The next set is already lined up.

Built aroundan ordinary week

2, 3 or 4
days a week, the ones you choose
20, 35 or 50
minutes a session, warm-up and rest included
34
exercises, each with a demonstration clip

Tell Rise how many days fit an ordinary week, how long you have and what equipment is there. Your plan uses only the equipment you confirm, with sessions on the days you choose.

Each session includes a warm-up, your sets and the rest between them. Starting loads stay blank until you confirm them, so nothing is guessed for you. When a week gets busy, Rise puts the right tool first:

  • Short on timeToday and the session preview show a shorter-session option first.
  • Equipment takenThe session preview and workout show Swap first.
  • Week changesToday and your plan show Move day first.

Every exercise, shown

All 34 exercises in the library have their own demonstration clip, with the written setup, steps and cues beside it.

The library

Bodyweight

  • Bodyweight squat
  • Short-range squat
  • Reverse lunge
  • Bodyweight hip hinge
  • Glute bridge
  • Single-leg glute bridge
  • Wall press-up
  • Kneeling press-up
  • Press-up
  • Prone W raise
  • Prone arm pullback
  • Forearm plank
  • Dead bug
  • Bird dog
  • Side plank

Dumbbells

  • Dumbbell goblet squat
  • Dumbbell split squat
  • Dumbbell squat
  • Dumbbell Romanian deadlift
  • Dumbbell sumo deadlift
  • Dumbbell floor press
  • Standing dumbbell shoulder press
  • Bent-over dumbbell row
  • Single-arm dumbbell row
  • Dumbbell suitcase hold

Machines

  • Machine leg press
  • Machine chest press
  • Machine lat pulldown
  • Machine seated row

Barbell

  • Barbell Romanian deadlift

Cable

  • Cable pull-through
  • Standing cable chest press
  • Seated cable row
  • Cable Pallof press

When equipment is taken, Swap offers alternatives that use only the equipment you’ve confirmed.

Every set,saved

  1. Log the load and reps.

    Each set is saved on your iPhone, and logging doesn’t need a connection. Undo or edit a set if you got it wrong.

  2. Then rest, timed for you.

    Add 15 seconds, pause or end rest early. The timer here works: try it.

  3. Then say how it felt.

    Optional. Effort and any discomfort sit with the sets, and anything you leave stays Not answered.

Barbell Romanian deadlift
Set 1 of 2
Calibration working set
40 kg total × 10
Saved on this iPhone
Set 2 of 2
Calibration working set
42.5 kg total × 8
Saved on this iPhone
UndoEdit set
Rest
1:30
Next: set 1 of 2, Seated cable row
Return to workout
How did these sets feel?
For sets 1 and 2
Effort
EasyGoodHardNot answered
Discomfort
No discomfortDiscomfort reportedNot answered
Optional. Anything you leave stays Not answered.
Rate these sets
Edit plan in Rise: Full body 1 selected, bodyweight squat at 3 sets of 8 to 12 reps with 120 seconds rest, and Review changes.

Change setsand reps

Edits apply to upcoming sessions. Recorded workouts never change.

Coach, if you want it

Coach is optional and starts off. Ask about today’s session or your plan, and Coach can suggest a change. Nothing in your plan changes until you review it. With AI off, Coach still gives a rule-based explanation of why your plan looks the way it does.

Choose a coaching tone. It changes the wording only; the facts and the actions stay the same.

  • CalmSession 2 is ready when you are. It takes about 35 minutes.
  • SupportiveSession 2 is ready for you today. It takes about 35 minutes, and you can start whenever suits you.
  • DirectSession 2 today. About 35 minutes. Start when ready.

Meals,kept simple

Fuel is optional food tracking. Choose Off, Habits without calorie numbers, or Numbers and portions. No target is set for you.

Add manually
Write what you ate and how much. Nothing is sent anywhere.
Describe a meal
Say what you ate in your own words. The estimate is only a starting point: you confirm every food before anything is saved.
Scan a meal
A photo of your plate suggests foods and portions. Photo processing is a separate choice that Rise asks for before your first scan, and you check every food before saving.
Greek yoghurt with berries, 2 items, 18:32, entered by you.Greek yoghurt, 200 g.Mixed berries, 80 g.Chicken and rice bowl, 2 items, 18:18, entered by you.Chicken breast, 150 g.
Save what you eat, with portions in grams.

Your records stayon your iPhone

Your training, food and body records live on your iPhone. Backup and AI help are both optional, and both start off.

  • Kept on your iPhoneYour training, food and body records live on your iPhone.
  • Backup is your choiceCloud backup is optional and starts off. It covers your training records and plans and, as a separate choice, your private notes.
  • AI is your choiceAI help is optional and starts off. Nothing goes to an AI provider until you turn it on and send a request.
  • No ads, no trackersRise has no ads or tracking software, and we don’t sell your information.
  • Yours to take or deleteExport your data or delete your account from inside the app.
  • Read the Rise Privacy Policy

Light or dark

Rise follows your iPhone’s appearance setting, and its text size, Reduce Motion, Reduce Transparency and Increase Contrast settings.

Today in Rise, light appearance.Today in Rise, dark appearance.

  • Rise is coming soon to the App Store, for iPhone. This page will link to it once it’s released.

Questions

Rise is coming soon to the App Store, for iPhone. This page will link to it once it’s released.

More answers in Rise Support

A woman doing a seated cable row in a gym, from the Rise exercise library.

Coming soon to the App Store

Rise is for iPhone and for people aged 18 or older. It gives general strength training, not medical advice: check with a doctor or physiotherapist before you start, especially if you’re pregnant, postpartum, injured or unsure.

Ask us a question