RiseForMore
App help
Log a workout, understand suggested weights and read the charts in Progress.
How do I use my plan?
Open a workout in your plan. After each working set, enter the reps and load you actually completed. Mark the set complete and finish the workout to build a history for that exercise.
How is my next weight chosen?
For a new exercise, the app uses available strength data or estimates a starting load from body weight, experience, exercise and equipment. Subsequent targets use completed working sets, the rep range and reported effort. Reps can increase before load. For assisted exercises, progression can mean less assistance.
What does estimated 1RM mean?
The estimated one-rep maximum is load × (1 + reps / 30), rounded to 0.1 kg. At 60 kg, 8 reps give 76 kg and 10 reps give 80 kg. The strength chart uses the highest estimate per exercise per day. It needs two days for the same exercise within the selected period.
Which reps appear in exercise history?
History shows up to ten eligible workouts. The reps chart uses the reps from the working set with the highest estimated 1RM in each workout. Exercise history filters warm-ups and failed attempts more strictly than the strength overview. For exercises without added weight, follow the reps.
How are volume and muscle distribution calculated?
Daily volume adds reps × load moved across eligible sets. Three sets of 10 at 20 kg give 600 kg. Some bodyweight exercises include a share of body weight. Muscle distribution weights sets by each muscle group’s involvement and uses recorded external load for its volume view.
Why do the overview and detail show different changes?
The overview compares the last two values. Detail compares the first and last in the selected period. With 80 → 85 → 83 kg, these changes are −2 kg and +3 kg. Year and All show monthly averages of recorded days. Missing days are left out.
How do weight and BMI work?
The last weight reading each day counts, for up to 30 recorded days. BMI divides weight in kg by height in metres squared. A saved target weight appears as a line on the weight chart.