LiftLab

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Train smart. Track progress. Backed by science.

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LiftLab

Progress

Your body stats, snapshots and personal records.

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📲 Install LiftLab on your phone

LiftLab installs from your browser — no app store needed. It opens full-screen from your Home Screen, and on iPhone it's the only way to get notifications.

Body stats

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Snapshot story

Photos are private to you. Shared photos are reviewed by the admin before friends see them. Location data is stripped on upload.

Personal records

Best set per lift (Est. 1RM uses the Epley formula — an estimate, not a reason to max out), plus your fastest times and farthest distances for endurance.

Exercises

Every card cites accredited sources.

Training basics — what the science says

For everyone

  • Train each muscle group about twice a week; doing so supports more growth than once a week (Sports Medicine meta-analysis, 2016).
  • More weekly sets generally means more muscle growth, up to a point (Journal of Sports Sciences meta-analysis, 2017).
  • Progressive overload — gradually adding weight, reps or sets — drives continued progress (ACSM).
  • Technique first. Add load only when every rep looks the same.
  • Warm up with dynamic movement. Long static stretches (60 s+ per muscle) right before lifting can briefly reduce performance, so save them for after training (CSEP review, 2016).
  • Full-range strength training improves flexibility about as well as stretching does (2021 meta-analysis).

Lifters under 18

  • Resistance training is safe and beneficial for teens when it's well supervised and technique comes first (AAP, NSCA, 2014 International Consensus).
  • Train with a qualified coach or experienced adult, and use spotters or safeties on barbell lifts.
  • Start with lighter loads and more reps, then progress gradually.
  • Sleep, enough food and rest days matter as much as the workout.
Endurance: walking, running, cycling, rowing, swimming and fighter conditioning. Log your distance and time as PRs to track your fastest 5K, longest ride, or first marathon — or your rounds and time on the bag, pads or sparring under Conditioning. Most of your training should feel easy — you can talk but not sing (CDC talk test). Adults: aim for 150–300 minutes of moderate activity a week; teens: 60 minutes a day (U.S. Physical Activity Guidelines).
Body Builders' favorites. Classic muscle-building lifts and isolation moves. Rankings like "#1 for rear delts" come from American Council on Exercise studies that measured how hard each muscle works. Growth itself comes mostly from total weekly sets, training each muscle about twice a week, and consistency (meta-analyses below each card).
Rehab exercises are for recovering from an injury. Do them only as part of a plan from your doctor or physical therapist, who will set the reps and when to progress. You should not feel pain during these exercises — stop and tell your provider if you do. Programs adapted from the American Academy of Orthopaedic Surgeons.

Nutrition

Your targets, food log and meal prep.

Daily targets

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Food log

Protein trend

Meal prep

Save batch recipes and log a portion with one tap.

Nutrition targets are estimates, not medical advice. Worried about your eating, weight or body image? Talk to a doctor, or call the National Alliance for Eating Disorders helpline: 866-662-1235 (Mon–Fri) · allianceforeatingdisorders.com

Supplements

What the research actually shows — rated.

How ratings work
AStrong, consistent evidence BModerate / some settings CLimited or mixed DLittle to no benefit
Safety: goodCautionAvoidDangerous

Ratings summarize the NIH Office of Dietary Supplements, the American Academy of Pediatrics, the Dept. of Defense's Operation Supplement Safety and peer-reviewed position stands. Education only — not medical advice. Talk to a doctor before taking any supplement.

Articles

Ratings

Friends

Share PRs, snapshots and today's workout.

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Requests

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Admin

Keep LiftLab clean and family-friendly.

Send a notification

Sends a push alert to everyone who turned on notifications, and shows it as a banner in the app for everyone else.

Supplement research inbox

Every Monday, LiftLab checks PubMed for new meta-analyses, systematic reviews, randomized trials and guidelines on each supplement, and watches the NIH fact sheet for revisions. Review what's new and update a rating if the evidence changed. Teen-relevant studies are listed first.

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Exercise demo images

Add a photo or illustration to any exercise card. Use images you have the rights to: your own photos, licensed stock, or free-license images (keep the credit line).

Exercise sources

Attach extra studies to an exercise card. Only accredited domains are accepted.