Train shows today's day of your active routine as a list of its exercises. Start workout goes through them one set at a time (Focus mode), or tap an exercise to log it right there: the number of sets today (− / +), Warm-up and ⋯ are at the top, then one line per set (weight × reps, Set done) with its estimated 1RM under it.

Step by step

1. Do the set, then tap Set done. Changed the weight or reps? Edit them first; the sets after it adjust to match. A set can be up to 32 reps.
2. The rest timer starts (a small pill in the top bar). Tap it to open Focus mode. When the rest is over it shows Go for a minute, on any page.
3. When the last set is done, the exercise is saved and the next exercise opens. Add a note before the last set if you want one.
4. To change today's order, open an exercise and tap ⋯ → Move up or Move down. The same ⋯ has its Exercise plan, Swap for today, Skip today and Record a set.
5. When every exercise is done, tap Go to next day. Strenla opens that next routine day and its first exercise.

More or fewer sets today

• Open the exercise and use − and + next to the number of sets at the top to do fewer or more sets this session (1 to 20). Your exercise's own number of sets stays as it is. Focus mode uses the number you chose, also when you change it on an exercise's page.
• Your ★ top set stays the same. A set you add is worked out from the one next to it with your next-set effort, like the planned ones: with 90% effort, a fourth set is 90% of the third.
• When your top set comes last (effort above 100%), sets are added and taken off at the start instead, before you begin.
• Your progress and next targets still follow your top set, the same as always.
• It works the same in Focus mode and when logging on an exercise's page.

Skipping and adding exercises

• Not doing an exercise today? Tap Skip today on it. It counts as done for the session, nothing is logged, and its plan stays as it was. Tap Undo to bring it back.
• Machine taken, or fancy something else? Tap Swap on an exercise you haven't started. You see your exercises that work the same muscles, the closest first, with the muscles they share. Pick one: today it takes the exercise's place (that one shows as skipped) and your routine stays as it is. Undo on the skipped one and Remove on the swap put today back.
• Doing something extra? Tap Add an exercise to today under the list and pick one of your exercises. It joins today's session with its own targets, and you log it set by set like the others (Focus mode too). Only today changes; your routine stays as it is. Remove takes it off again before it's logged.
• Want a second go at an exercise today? Add it again, even if it's already in today's session. The second one waits until you've logged the first, then gets its own targets based on how the first went.
• Reordering changes the order for this session. Use the up and down buttons on the collapsed or open exercise card to place it where you want.

Good to know

• Undo steps back one set, and can reopen an exercise you saved earlier today.
• + Warm-up set adds a lighter set before set 1. Warm-up sets →
• Plates shows how to load the bar for the weight on screen, with the bar and plates you set in the Plate calculator. If your plates can't make the weight exactly, Use … for this set puts the weight they do make in the set, so you log what's really on the bar. Switch Bar off for an exercise you load without a bar (a vest, a belt, plates held): it shows the plates as one stack instead, and remembers that for the exercise.
• ★ top set: your main set, the one your progress is measured on. Log it accurately.
• The days of your routine are in a row under the title (swipe it sideways for more): Today is marked and the days you've done have a tick. Tap a day to see what's on it, and Make this today to train it now; ⋯ → Skip this day moves on to the next. Neither logs anything.
• Your progress is kept as you go, so leaving and coming back (or switching to Focus mode) never loses a set.