Workouts & programs

Workouts are live strength sessions you run in real time; programs are structured plans that tell you what to lift and progress the weight for you.

Running a workout

1. Open Workouts → Start a workout.
2. For each exercise, log your sets as you do them (weight × reps).
3. Use the built-in rest timer between sets.
4. Add any cardio/activity to the same session if you like. You can enter the calories yourself if your tracker disagrees with our estimate.
5. When you’re done, Finish the session: it’s saved to your history.

Fixing a set or activity

Typed 225 when you lifted 255? Open the workout and use Edit sets under the exercise. Each set gets its own row where you can correct the weight, reps, RPE or the warm-up tick, or delete it outright. Cardio and activity rows have their own Edit button for the name, minutes, distance and calories. This works on a workout you already finished, not just the live one, and the session total is recalculated whenever something changes.

Forgot to log a set? Open the finished workout and use Add a set you forgot.

Workouts from your watch

Workouts that come in from Apple Health or Health Connect bring their time and calories, but never your sets, reps or weights. Strength workouts still count as strength sessions (Muscle guardian counts them), but they add nothing to your lifting volume until you add the sets.

1. Open Workouts and tap Add sets next to the workout, or open the workout itself.
2. Under Add what you lifted, pick the exercise and enter how many sets, the reps and the weight. Three sets of 10 at 50 lb is one entry.
3. Did different weights? Add each one separately. Repeat for each exercise.

Your lifting volume, strength progress and weekly report then include those sets. The workout’s calories stay as your watch measured them, so adding sets never counts the same workout twice. Add the sets to the synced workout rather than starting a new one in Tirzing, which would count it twice.

Following a program

1. Open Programs. The first time, you’ll be asked to read and accept a short safety disclaimer (one time) before the prebuilt programs unlock.
2. Choose one (e.g. a beginner barbell program).
3. Enroll, then set your current working weights for each lift.
4. Start the next scheduled session: Tirzing tells you the lifts, sets and target weights.
5. Hit your targets and it bumps the weight by your configured increment next time; repeated misses trigger a deload.

How-to instructions & illustrations

In a program or your live workout, each movement has a “Show instructions” toggle with step-by-step form cues and illustrations, so you can review how a lift is done any time it comes up. This content is sourced from the public-domain free-exercise-db project and is credited wherever it appears.