Every workout from your watch or ring lands in one place. Log your sets in seconds, watch each lift climb, follow a plan that knows what’s next, and get a coach that reads every set.Train is in beta and rolling out to Pro members soon.
Your synced workouts, Workouts ring and streak are free for everyone.
Illustrative numbers in the app’s layout.
What’s the best way to track strength training progress?
Log the weight, reps and effort of every working set, then watch each lift’s estimated one-rep max climb over weeks, not single sessions.
Protocol Train does it for you. Every workout from Apple Health, WHOOP and Oura counts once, sets take seconds to log, and every lift shows your estimated one-rep max, your best weight for 1, 3, 5 and 10 reps, and how close you are to your target.
workouts from your wearables, counted once
Every sourceworkouts from your wearables, counted once
exercises in the shared library
150+exercises in the shared library
rep maxes on every lift you log
1·3·5·10rep maxes on every lift you log
one log, on both
Web + iPhoneone log, on both
Why it matters
Progress comes a few pounds at a time. Most logs lose track of them.
Getting stronger comes down to doing a bit more than last time, week after week. That only works if you know what last time was. A notes app or a watch summary records that you trained, not what you lifted, so the next session starts from a guess.
US adults meet both the aerobic and muscle-strengthening guidelines
bench 185x5 185x5 185x4?
ohp 95 x 8,8,6
rows - same as last wk
dips bw 3x10
gym thurs?? or fri
squat 225 ... felt heavy
bench again? 190x3
rdl 135x10
(what did I do last week??)
No rest timer, no trend, no idea if it’s working.
The same lift in Protocol
Bench Press
↗ Progressing
Estimated 1RM 216 lb, up 6% in six weeks
Last time
185 lb × 5, 5, 4
Prefilled for today →
Target · 205 lb × 5
84%
🔥 12-day streak★ 3 PRs this month
Illustrative. The white card is a generic notes app, not any one app.
Every set counts.Every lift climbs.
From the workout your watch caught to the plan for next week. Five parts of Train.
01
Every workout
Every session. One place.
Your runs, rides and classes from Apple Health, WHOOP and Oura land next to the strength sessions you log, counted once even when two devices recorded the same workout.
One list, newest first, grouped by week, with what each source recorded.
Search by exercise: type “deadlift” and find every session that had one.
Your workout streak and weekly goal, the same numbers as your Today screen.
Synced strength sessions say “no set detail” honestly, and show you how to get it.
Workouts
🔥 12-day streak
⌕Search by exercise, workout or source
This week · 5
▮
Push
Bench Press, Overhead Press +3
Train · also WHOOP
14 sets · 1 PR
●
Morning run
5.2 km · 28 min
Apple Health
312 kcal
▮
Legs
Back Squat, Romanian Deadlift +2
Train
12 sets
▮
Functional strength
45 min
WHOOP
no set detail
●
Cycling
52 min
Oura
440 kcal
02
Log every set
Fast to log. Built for the gym.
Weight and reps are filled in from your last set, this week’s plan or last time. Check the set off and the rest timer starts. Your hands stay on the bar.
A rest timer that cues you on a locked iPhone, with +15 s when you need it.
RPE from 6 to 10 with reps in reserve under each, so you log effort, not just numbers.
Warm-up sets, and a warm-up ramp to your working weight on barbell lifts.
A plate calculator (“45 + 25 / side”), left and right sides, and supersets with rest after the round.
Back Squat · 3 × 5 · load 225
Warm-upBar × 1090 × 5135 × 3180 × 2
lb
225
Reps
5
RPE 8 · 2 RIR45 + 45 / side
03
See every lift
Where each lift is heading.
Every lift gets its own page: an estimated one-rep max over time, the heaviest weight you’ve moved for 1, 3, 5 and 10 reps, and whether it’s progressing, stalling or slipping.
A trend from your last three sessions against the three before, so one bad day doesn’t read as a slump.
Rep maxes from sets you actually did, with an estimate where you haven’t tested.
A list of every PR, and the gain each one made.
Set a target like 225 × 5 and watch the bar fill. Export every set as a CSV.
Back Squat
↗ Progressing +4.2%
Estimated 1RM 291 lb
1RM
295
× 1
3RM
275
× 3
5RM
255
× 5
10RM
205
× 10
Target · 275 lb × 5
86%
04
Know what’s next
Walk in with a plan.
Tell us your days, time, goal and equipment and we lay out six weeks, with starting weights. Or start from a template, build your own, or generate one session. Up next keeps your program moving, one day at a time.
Build my program: a split for your days, sessions that fit your time, your equipment (cables and Smith machine included), and lifts that load a sore shoulder, knee, lower back or wrist left out.
Starting weights from one recent set, or your last session of each lift. Five weeks that add a little, a lighter week, then it repeats.
Templates with weekly targets and deload weeks: 3-Day PPL, Push Pull, Strength & Power and Functional.
Generate a workout that spreads the work across movement patterns and starts from your last weights.
Daily reps goals with a streak, and 151 exercises in the library plus your own.
Build my program
Schedule4 daysUpper / lower60 min
GoalMuscle
EquipmentFull gymCables
Bench185 × 5
Upper A · week 1
Bench Press4 × 8-12 · 160
Barbell Row4 × 8-12 · 135
Overhead Press4 × 8-12 · 95
Six weeks laid out. Week one starts a couple of reps short of your max.
05
Your coach saw it
Every set, in context.
Finish a workout and see what it added up to: your PRs, your volume against last time, your biggest gain and the next day. Your coach has every set too, next to your sleep and recovery.
A summary after every workout, built from your numbers, with no waiting.
Ask your coach chips picked from your own training: a stalled lift, a target in reach, a quiet week.
The coach only runs when you ask. Nothing is pushed at you.
Your morning email names yesterday’s workout and its PRs.
Demo numbers are examples in the app’s layout. Set logging, programs and the generator are part of the Train beta for Pro members.
For lifters
The small things, already there.
The details a serious log needs, without a settings page to find them.
RPE and RIR
Rate any set by effort or reps in reserve.
Warm-up ramp
Mark warm-up sets, or ramp up to your working weight on barbell lifts.
Plate math
The plates to load on each side, for every set.
Rest timer
Starts when you check off a set, on web and iPhone.
Supersets
Group exercises and move through them in order.
Left and right
Log each side for single-arm and single-leg work.
PR history
Every PR you’ve set, with the gain it made.
CSV export
Every set you’ve logged, yours to keep.
Good to know
What it does, and what it doesn’t.
A beta for Pro members
Train is rolling out to Pro members in waves. If it isn’t on your account yet, it’s coming; synced workouts and your workout streak work for everyone today.
No set detail from wearables
Apple Health, WHOOP and Oura record that you trained, not your sets. Strength sessions get sets when you log them in Protocol.
No Apple Watch app yet
Log your sets on iPhone or the web. Your watch still records the workout, its heart rate and calories, and Train joins them to your sets.
Built by rules, not a trainer
Build my program and Generate a workout pick exercises and starting weights by rules from your answers. They don’t assess an injury: going easy on a joint only leaves out lifts that load it hard. For anything more, ask the coach or a professional.
Estimates, not tests
Estimated 1RM uses the Epley formula on your best set, with reps capped at 12. It’s a guide to your trend, not a tested max.
Few how-to videos so far
The library has 151 exercises and you can add your own, but most don’t have a demo video yet.
Why strength work matters and how it’s best progressed. It supports the approach; it is not evidence of Protocol’s own outcomes.
10–17%
lower risk of death from all causes (observational)
Muscle-strengthening work is linked to a longer life.
Pooling 16 prospective cohort studies, muscle-strengthening activities were associated with a 10–17% lower risk of death from all causes, heart disease, cancer and diabetes, with the largest drop at about 30 to 60 minutes a week. Associations, not a trial.
A review of resistance training research found that about ten weeks of training may add around 1.4 kg of lean weight, cut about 1.8 kg of fat and raise resting metabolic rate by about 7% in adults.
Progress comes from doing a little more over time.
The American College of Sports Medicine’s position stand on resistance training sets out progressive overload, gradually raising load, reps or sets as you adapt, as the basis of continued strength and muscle gains.
Reps in reserve is a practical way to rate effort.
A resistance-training RPE scale anchored to repetitions in reserve tracked closely with bar speed, especially in experienced lifters, which makes “how many more could you have done?” a useful number to log.
What’s the best way to track strength training progress?
Log the weight and reps of every working set, then watch a few numbers over weeks rather than days: an estimated one-rep max per lift, your best weight for 1, 3, 5 and 10 reps, and your PRs. Protocol’s Train does this for you: it prefills each set from last time, works out your estimated 1RM, rep maxes and PRs automatically, and labels each lift progressing, plateau or slipping from your last three sessions against the three before.
Does Protocol work with my Apple Watch, WHOOP or Oura workouts?
Yes. Workouts from Apple Health (including Apple Watch), WHOOP and Oura appear in Train next to the sessions you log, and a workout recorded by two devices is counted once. Wearables don’t record sets, so synced strength sessions show as “no set detail”; log the session in Protocol to get every set.
How is estimated one-rep max calculated?
With the Epley formula on your best working set: weight × (1 + reps ÷ 30), with reps capped at 12 because estimates get unreliable on very high-rep sets. Warm-up sets never count. It’s a guide to your trend, not a tested max.
What are RPE and RIR?
RPE (rate of perceived exertion) is how hard a set felt on a 1–10 scale, where 10 means you couldn’t have done another rep. RIR (reps in reserve) is the same idea counted the other way: how many more reps you had left. RPE 8 is about 2 in reserve. In Protocol you can add an RPE to any set, and it shows the reps in reserve under each choice.
Can Protocol plan my workouts?
Yes, four ways: Build my program lays out six weeks from your days, time, goal and equipment; start from a template with weekly targets and deload weeks; build your own on the web or iPhone; or generate a single session. Up next keeps your program moving day by day, and the coach (Pro) can plan a session with you from what you’ve trained and how you’ve recovered.
How does Build my program work?
You pick how many days a week you train (2 to 6), a split or let it choose (full body, upper/lower or push/pull/legs), how long each session is, your goal and your equipment, including cables and a Smith machine. You can mark shoulders, knees, lower back or wrists to go easy on, and enter one recent set for squat, bench, deadlift, overhead press or row. It lays out six weeks: main lifts first, starting weights a couple of reps short of your estimated max, a little more each week for five weeks, a lighter week 6, then it repeats. You review it, shuffle the exercises, save it and edit anything after.
Does Protocol have a plate calculator?
Yes. Barbell lifts show the plates for each side under the weight (for example “45 + 25 / side”), and a tap opens the calculator with your bar: 45, 35, 25 or 15 lb, or 20, 15, 10 or 7 kg. Kilogram members get kilogram plates.
Can I export my training data?
Yes. Export every set, or one lift’s sets, as a CSV with the date, workout, exercise, weight in pounds and kilograms, reps, RPE, reps in reserve, warm-up flag and estimated 1RM.
Is Train available to everyone?
Not yet. Train is an invite-only beta for Protocol Pro members on the web and iPhone, rolling out in waves. Everyone gets workouts from Apple Health, WHOOP and Oura, the Workouts ring and a workout streak.
Is Train free?
Train is part of Protocol Pro (Pro is $12.99 a month or $99.99 a year) and is rolling out to Pro members in beta, so it reaches accounts in waves. Free accounts still get workouts from Apple Health, WHOOP and Oura, the Workouts ring, a weekly workout goal and a workout streak.