A short guide to planning your workouts, logging your sets, and seeing how much stronger you get.
Open the Profile tab. Enter your weight, height and age. Then choose your goal, where you train (a gym, at home with dumbbells, or just your body weight), how experienced you are, and how many days a week you want to train.
You can also pick kg or lbs here. You can change this later at any time — your history is not affected.
Tap Generate my plan. Trainlog builds a plan that fits your answers and shows it to you straight away.
Don't like something? Go to the Plan tab. You can rename a day, delete an exercise, or add your own. Nothing is locked.
Open the Workout tab and tap today's training day. Tap an exercise, then use the arrows to set how much you lifted and how many reps you did. Tap Save set.
Trainlog remembers what you lifted last time, so most of the time you only need to press save.
After each set a timer starts counting down your rest. You can add 30 seconds or skip it. Your phone buzzes when the time is up.
The set number moves on by itself, so you are ready for your next set.
Good to knowYour data stays on your phone. Trainlog does not have an account, and nothing is sent anywhere unless you export it yourself.
Typed the wrong weight? Under Logged today you will see each set you saved. Tap the pencil to load it back into the arrows, change it, and tap Update set. Tap the cross to delete a set completely.
On the Plan tab, tap Add exercise under any day. Start typing and Trainlog will suggest exercises it knows. If you type something it does not know, it will ask you which muscle group it belongs to — that keeps your muscle balance chart correct.
Tap the ⓘ button next to any exercise. You get a short description of how to do it, one coaching tip, and the sets, reps and rest in your plan.
When you lift more than you ever have on an exercise, Trainlog tells you it is a new record. For exercises with no weight — pull-ups, planks — a record means more reps than before.
Your very first set of an exercise is not counted as a record. There is nothing to beat yet.
Pick a period at the top: Week, Month, Quarter, Year or All. Then choose an exercise. You will see:
It is an estimate of the heaviest weight you could lift one single time. Trainlog works it out from the weight and reps you logged, so you never have to actually try a one-rep max.
It is useful because it is fair. Lifting 80 kg for 8 reps and 85 kg for 5 reps are both progress, but the numbers on their own don't show that. Estimated 1RM turns both into one figure you can compare.
Week streak counts how many weeks in a row you have trained. Not having trained yet this week does not break it — it only breaks if you miss a whole week.
Muscle balance shows how many sets you did per muscle group. It is the quickest way to spot that you have been skipping legs.
Install Trainlog on your watch and you can log sets without touching your phone. Everything you do on one appears on the other.
Trainlog works on Wear OS watches (Samsung Galaxy Watch, Google Pixel Watch), the Apple Watch, and Garmin watches.
The Scores tab keeps score of a match, on your phone or from your wrist.
Tapped the wrong button? Press Undo. Tap a team name to rename it.
Trainlog is free to use. Premium costs €1.99 a month or €21.99 a year and unlocks four things.
| What you get | Free | Premium |
|---|---|---|
| Profile and workout plan | Yes | Yes |
| Logging sets on your phone | Yes | Yes |
| Rest timer and records | Yes | Yes |
| The watch app | — | Yes |
| Progress analysis | — | Yes |
| Exporting your data | Yes | Yes |
| Restoring a backup onto another phone | — | Yes |
| Match scores | — | Yes |
You can cancel any time in your Google Play or App Store settings. If you get a new phone, tap Restore purchases on the Premium screen — you will not pay twice.
On your old phone, go to Profile → Your data → Export data. Trainlog will ask if you want to protect the file with a passphrase. Then choose where to send it — your email, Google Drive, iCloud, anywhere you like.
On your new phone, install Trainlog, go to Profile → Your data → Import data, and pick the file. Your plan and your whole history come back. Importing is a Premium feature; exporting never is, so your data is always yours to take with you.
If you use a passphraseWrite it down somewhere safe. Nobody can open the file without it — not even us. That is the point of it, but it does mean a forgotten passphrase means a lost backup.
Only on your phone, in an encrypted database. There is no account and no server. We cannot see your training, your weight or anything else.
The one thing that leaves your phone is a backup file — and only when you export one yourself.
Everything is deleted, permanently. Because your data is encrypted with a key that lives only on your phone, it cannot be recovered afterwards.
If you plan to reinstall, export a backup first.
No. Trainlog always stores your weights the same way and just shows them in the unit you picked. You can switch back and forth as often as you like.
Exercises you do with just your body weight have no weight to track, so Trainlog measures your progress in reps instead. Otherwise every chart would sit flat at zero.
If you start adding weight with a belt, Trainlog notices and switches that exercise over to tracking weight.
Check three things: your watch is paired with your phone, the Trainlog watch app is installed, and you have Premium. The watch shows a lock screen if Premium is not active.
If all three are fine, open Trainlog on your phone once — that pushes your current plan across.
No. Fitbit no longer allows apps from other developers, and current Fitbit devices cannot run them at all. This is a decision by Fitbit, not by us.
Trainlog works on Wear OS watches, the Apple Watch and Garmin watches.
Go to Profile → Feedback → Send feedback. Pick what kind of message it is, type it, and send. Your message goes out with the app version and your Android or iOS version so we can work out what went wrong. None of your training data is attached.
Go to Profile → Delete everything → Delete all my data. This wipes your profile, your plan and every set you have logged from your phone. It cannot be undone, so export a backup first if there is any chance you want it later.