How Stanza Lift works.

What Stanza Lift is

Stanza Lift is a workout tracker for iPhone (iOS 18+) that logs every set in a tap and plans your next set for you: its Coach picks the weight and reps from your history, how hard each set felt and how rested your muscles are.

It's made for people who lift in a gym and want to get stronger week by week without doing the sums between sets: what you lifted last time is already filled in, and the next set is planned for you.

Logging a workout

Start a routine, or an empty workout, and each set shows last time's weight and reps. Lift, then tap the set to mark it done. The rest timer starts on its own and counts down on the Lock Screen as a Live Activity. Change a weight or rep count with a tap when the day isn't like last time.

Every workout goes into your history, and Progress shows each lift's estimated max (the most you could lift once, worked out from your sets) and your records.

How Coach plans your next set

Coach reads every set you log: the weight, the reps, and how hard it felt. It also knows how long it's been since you trained each muscle. From that it writes your next set:

• More weight when you've earned it, (for example 2.5 kg more).
• More reps first when the next weight would be too big a jump.
• The same again when the last set was a grind.
• A lighter week (a deload) after a long hard stretch, so you recover and keep progressing.

It says why in plain words, and you can always lift something else. Coach also plans your week, orders your exercises, and can focus on hypertrophy (muscle size) rather than strength. It's progressive overload, worked out for you.

Free and Stanza Pro

Free, for good:

• Unlimited logging
• Routines
• Exercise library of 2,007 exercises, with how-tos
• History, progress and personal records
• Rest timer and Live Activity
• Home Screen widgets
• Themes
• kg or lb

Stanza Pro, a monthly or yearly subscription through Apple with a free trial, adds Coach:

• Coach picks your weight and reps for every set
• Coach plans your week
• Adapts to how each set felt
• Smart exercise order
• Hypertrophy focus and deload weeks

The price is shown in the app. During the beta, Pro is free.

Connecting an AI assistant

You can let an AI assistant, such as Claude or ChatGPT, read your training and change your routines. It's off until you turn it on, in Settings → AI assistants. When you turn it on and agree, the app sends a copy of your finished workouts, routines and the exercises you made to our server, and keeps it up to date.

There's still no account: the assistant connects over MCP with a pairing code the app shows you. Then you can ask it about your training, or have it create, change and delete routines. Turning it off deletes the copy. What an assistant reads is handled under its provider's privacy policy; the details are in ours.

Privacy

There's no account. Everything you log is saved on your iPhone, and Coach runs on your iPhone too, offline. Nothing you lift is sent to us unless you turn on AI assistants. No ads, no tracking. You can export a backup from Settings whenever you like. The details are in the privacy policy.

Moving from another app

Stanza Lift imports workout exports from Hevy, Gains and Lyfta, and Stanza Lift backups. Importing only adds; nothing you already have is replaced. The app walks you through exporting from each one.

Getting it

Stanza Lift is for iPhone, on iOS 18 or later, in English and Portuguese. It's not on Android yet. It's made in Portugal.

Stanza Lift is in a public beta on TestFlight, Apple's app for testing apps before the App Store. Join the beta: it's free while we test, Pro included. The first 150 testers who train on 3 different days and answer 12 questions get a year of Stanza Pro at launch.

Questions: stanzalift@gmail.com or Instagram.