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Getting started

1. Accept the basics. On first launch, confirm you understand that Next Lift is a tracker, not a coach. It never tells you how much to lift.
2. Choose your unit. Kilograms or pounds. You can switch any time in Settings; your saved lifts never change.
3. Set your bar weight. A standard Olympic bar is 20 kg / 45 lb, but enter whatever you use.
4. Add your plates. List each plate weight and how many you own. The bar loads in pairs (one per side), and you can give each plate a colour for the bar diagram.
5. Enter your current lifts (optional). For each exercise, pop in the weight you're currently working with so Next Lift starts where you are. Feel free to leave any blank — you can set them later.

That's it. You're ready to log.

Logging a single exercise

1. Open the Exercises tab and choose a lift. Next Lift comes with Bench Press, Barbell Back Squat, Overhead Press, Bent Over Barbell Row, and Deadlift — and you can add your own.
2. The first time you log an exercise, set a starting weight and a per-session increase (or choose Maintain to keep the weight the same — Next Lift will never bump it up on its own).
3. Every time after, Next Lift shows your last weight and lets you:
   • Keep it the same
   • Add your increase
   • Deload by your chosen percentage
   • Choose another weight entirely
4. Record your sets — reps and weight per set. Warm-up sets can be added automatically and are highlighted so they don't count toward your progress.
5. Save. Your progression chart updates instantly, and you'll see how to load the bar for your working weight.

Running a guided session

1. From the Home screen, tap Start a workout.
2. Add each exercise you'll do. For each one, Next Lift asks your goal weight (same, increase, deload, or custom) and then maps out the warm-ups and working sets automatically. Edit anything before you begin.
3. Tap Start to run the session:
   • You'll see the current set — exercise, target reps, and weight — and can adjust the actual reps/weight you hit.
   • Tap Progress to log the set and start the rest timer, a large countdown that shows your next lift.
   • Use Next to skip the rest, or +15s to add a little more.
4. A workout resumes where you left off if you close the app, and when you finish, every completed set is saved to your history just like a manual log.

Tip: Set your preferred rest length in Settings → Workout → Rest timer (default 1:30).

Privacy

Next Lift is private by design.

• All your data lives on your iPhone. There's no account, no sign-up, and nothing is sent to a server.
• We don't collect or track anything. Your lifts are yours.
• Deleting the app removes your data, so consider keeping your own notes of any numbers you want to remember long-term.

See our full Privacy Policy for details.

Frequently asked questions

Does Next Lift tell me how much to lift?
No. Next Lift is a logbook, not a coach. It records what you choose to do and never recommends weights, programming, or technique. Always train within your ability and consult a qualified coach or medical professional.

Can I use pounds instead of kilograms?
Yes. Pick kg or lb during setup and switch any time in Settings — your existing history stays exactly as logged.

Why does it only offer certain weights?
Next Lift only suggests weights you can actually build from the plates you own, loaded evenly on both sides. If a number can't be made, it tells you instead of letting you plan something you can't load.

Can I add my own exercises?
Yes. Alongside the built-in barbell lifts, you can add custom exercises and track them the same way.

What are warm-up sets, and do they affect my progress?
Warm-ups are lighter sets generated from a percentage of your working weight (configurable in Settings) and rounded to a weight you can load. They're saved and clearly marked, but excluded from your top set and progression so they never inflate your numbers.

Do I need an internet connection or an account?
No. Next Lift works entirely offline and never asks you to create an account.

What if I close the app in the middle of a workout?
No problem — an in-progress session is saved automatically. Reopen Next Lift and tap Resume workout to pick up right where you left off.

Contact us

Can't find what you're looking for? We're happy to help.

Email help@trailside.com.au

We aim to respond within two business days.