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Plus One is a workout tracker for iPhone and Apple Watch built around progressive overload: doing a little more than last time. Every set gets a target, either one more rep or the next weight once you've reached the top of your rep range.

An iPhone on iOS 18 or later. Apple Watch is optional and needs watchOS 11 or later. Plus One is made for iPhone and Apple Watch only; there's no iPad or Mac version.

1. Install Apple's free TestFlight app from the App Store on your iPhone.
2. Open the Plus One beta link on that iPhone and tap Accept.
3. Tap Install. Plus One appears on your Home Screen like any other app.

Each beta build expires after 90 days. TestFlight will offer newer builds as they come out, and your data stays in place when you update.

Take a screenshot in Plus One and TestFlight will offer to send it as feedback. You can also open TestFlight, choose Plus One, and tap Send Beta Feedback. Or email support@plusonelifts.com with what happened and the steps to repeat it.

No. There's no sign-up or password. Plus One stores your data on your iPhone and, if you leave sync on, in your own iCloud.

Start a workout from Today. Each set shows what you did last time and your target for today. Adjust the weight and reps if you need to, then tap the check button to log it. The rest timer starts automatically.

Yes. Open a lift's menu during a workout to add warm-up sets, add a set, or add a drop set. Warm-ups and drop sets are logged but don't count toward your +1.

• Delete a set: swipe it left.
• Move a set: hold it, then drag.
• Reorder exercises: use Reorder exercises in the workout menu.
• Swap an exercise: choose Swap exercise from the lift's menu and search the library. Pick Just today or Always use it.

Yes. Open the workout in History, then use Edit sets to fix weights and reps, or Delete workout to remove it.

Yes. In Library, tap Custom to create an exercise with its own name, equipment and muscles. You can also leave notes on any lift, like seat height or grip, and they'll show up next time.

Open Settings (the person icon at the top of Today) and change Default units. Each exercise can also have its own unit in its settings, which is handy for that one machine labeled in kilos.

Yes, if Rest timer alerts is on in Plus One's Settings and you allowed notifications. The timer also shows on the Lock Screen and in the Dynamic Island as a Live Activity, with buttons to add 15 seconds or skip. If you don't see it, check that Live Activities are on in the iPhone Settings app under Plus One.

It looks at your last session for each lift. If you haven't reached the top of the lift's rep range, the target is one more rep. Once you have, the weight goes up and the reps start back at the bottom of the range. The jump is sized to the equipment and your units, and big jumps go one set at a time.

Tapping how a lift felt (Easy, Solid or All out) helps too: easy sessions can earn a bigger step. The full rules, with the research behind them, are in Settings under How Plus One works.

After two sessions without progress, Plus One suggests changing one thing: add a set, slow the lowering, or rest longer. If the lift still doesn't move, it plans a lighter session and builds back up from there.

A few things make Plus One hold or ease off on purpose: your recovery was low last night (with Sleep-aware targets on), you're back after three weeks or more away, or a lift has stalled and it has planned a lighter session to build back from. You can always do more than the target, and Plus One will count it.

Mark it as a New variation from the lift's menu. Plus One starts a fresh comparison, so a harder version doesn't look like going backwards.

Yes. In Settings, switch from Plus One to Freestyle. You'll get no targets or nudges, and every set is still logged, saved to History and charted.

During setup you answer a few questions: your goal, how long you've been lifting, how many days a week you can train, and where you train. Plus One picks a program from its templates (from a one-day Big Six to Push / Pull / Legs) and fits every lift to the equipment you have.

A rating from 0 to 100 for your program as a whole. It checks weekly sets per muscle against a target for your goal and experience, how often each muscle is trained, and session length. Tap the ring on your program in Library to see what's working and the biggest wins. It updates live while you edit a routine.

Yes. Go to Library, then Program, to edit any routine, add a new one, or change the schedule. To start over with a new program, use Program in Settings. Your workout history is kept either way.

Yes. Set up each place under Where you train in Settings (full gym, home gym, dumbbells only, hotel, bodyweight, or your own list) and switch between them. Plus One swaps each lift for the closest one that place allows.

No. By default your program is "N workouts a week" and Today suggests the next routine whenever you train. If you prefer fixed weekdays, choose them in your program's schedule.

With Sync with iCloud on in Settings, your training log (exercises, routines, workouts and sets) and your settings sync through your private iCloud account. Plus One has no servers of its own, so nothing goes anywhere except your iCloud. Changes to the setting apply the next time you open the app.

Health data like heart rate and effort ratings is never synced. It stays on the iPhone that recorded it.

1. On your old iPhone, make sure Sync with iCloud is on and open Plus One once so it's up to date.
2. On the new iPhone, sign in to the same Apple Account and install Plus One.
3. When Plus One finds your data in iCloud, choose Restore my data. Your workouts download in the background.

Check that both devices are signed in to the same Apple Account, that iCloud is on, and that Sync with iCloud is on in Plus One's Settings. Then open Plus One on both with an internet connection and give it a minute. If it still doesn't sync, email us.

Reads: sleep, heart rate, heart rate variability, resting heart rate, breathing rate, wrist temperature, cardio fitness (VO2 max), body weight, steps, workouts, workout effort, active energy, and your date of birth (to estimate max heart rate for heart-rate zones).

Writes: your strength workouts with estimated active energy, how hard each workout felt (1 to 10), and weigh-ins you log in Plus One.

Plus One uses this to build your recovery and sleep scores, hold targets on low-recovery days, chart your weight and steps, and show heart rate during workouts. It's always optional: Plus One works fine without Health. See the Privacy Policy for details.

Open the Health app, tap your profile picture, then Apps, then Plus One, and turn each type on or off. You can also connect Health from Plus One's Settings, where it'll ask for any new types it needs after an update.

Recovery needs sleep data, which comes from wearing Apple Watch to bed with Sleep set up in the Health app. After one night you get a score from sleep. After a few nights, HRV and resting heart rate join in, measured against your own normal.

Yes. When you finish, Plus One saves a strength workout to Apple Health. Workouts recorded on Apple Watch also count toward your Activity rings. Your effort rating is attached to the workout so it shows in Fitness too.

It installs with the iPhone app if automatic app install is on for your watch. If not, open the Watch app on your iPhone, scroll to Available Apps, and tap Install next to Plus One. Then open Plus One on your iPhone once so your routines sync to the watch.

Start a routine or an empty workout, log sets with the Digital Crown, run the rest timer, and see your live heart rate and calories. The workout mirrors to your iPhone as you go, and afterwards you get heart-rate zones, your peak, and how quickly your heart rate recovers between sets.

Keep your iPhone nearby with Bluetooth on. Heart rate keeps recording on the watch while it reconnects. If routines are missing, open Plus One on your iPhone so it can send them over.

Plus One is free during the beta. We'll announce pricing before the App Store launch. Sign up for launch updates to hear first.

Any purchase or subscription would be handled entirely by Apple through your Apple Account, using the payment method you have on file with Apple. We never see or store your payment details.

Subscriptions bought through the App Store are managed in your Apple Account settings:

1. Open the Settings app on your iPhone.
2. Tap your name, then Subscriptions.
3. Choose Plus One and tap Cancel Subscription.

You keep access until the end of the period you've paid for. Deleting the app doesn't cancel a subscription. For refunds, Apple handles requests at reportaproblem.apple.com.

Purchases are tied to your Apple Account, not your device. Sign in to the same Apple Account on the new iPhone and use the Restore Purchases option in Plus One's Settings, which will arrive along with any paid features.

In Plus One's Settings, tap Erase all data. This removes your workouts, routines and settings from your iPhone and, if sync is on, from iCloud and your other devices. Workouts already saved to Apple Health stay there; you can delete them in the Health app.

Deleting the app removes the data on that iPhone, but your iCloud copy stays so you can restore it later. To remove everything, use Erase all data before you delete the app.

No. The app has no analytics, no ads, and no servers of its own, and we never sell data. This website uses cookie-free Cloudflare Web Analytics to count visits. Read the full Privacy Policy.