Step by step

1. Train → Exercises → New exercise.
2. Leave Strength selected at the top (Endurance and Speed are for timed exercises, see Endurance & Speed exercises →).
3. Today you can do: a set you can do now, e.g. 60 × 10. Anything from a heavy single to 32 reps works.
4. Your goal: e.g. 80 × 10. Use the same unit (kg or lb) everywhere.
5. Tap Build my plan. Your plan shows: how many sessions it takes, your next session and a graph. Your numbers fold into one line above it; tap it to change them, then Update plan.
6. Give it a name (tap a suggestion, or type one), pick the muscles it works if you like, and tap Save exercise.
7. Want to see each session set by set? Tap Every session under it.
8. Add it to a routine so it shows up on Today: Routines →.

More options

Optional, under More options. Leave them blank and Strenla fills sensible values; after building, it shows the values it used. Start over is in ⋯ at the top.

• Rep range / weight range: what the plan may prescribe. Your start set and your goal can be outside them, as long as the heaviest weight for the most reps in them is at least as hard as your goal. Left blank, the rep range runs from 3 below the lower of your start and goal reps to 3 above the higher. Reps go up to 32: past that, the estimate of how strong a set is stops being reliable. Doing more than 32 easily? Add weight instead (a backpack or a vest for bodyweight exercises).
• Smallest weight step: the smallest jump your plates allow, e.g. 2.5 or 1.25.
• Sets per session and rest between sets (a timer counts it down; 120 seconds unless you change it).
• Next set effort %: 100 = every set equally hard, below = each set lighter, above = build up to the last set. Left blank, it's 95.
• Number of sessions: blank = a steady pace that suits most people. Fewer sessions = a faster pace.