Workout tracker for sets, reps and weight
Log sets, reps and weight on a live workout screen, with about 1,500 animated exercises, a rest timer and load suggestions that rise as you get stronger.
What should a workout tracker record?
At minimum, a workout tracker should record each exercise, the number of sets, the reps in each set and the weight, so you can see whether you’re lifting more over time. Useful extras are rest times, a note on how a set felt, and a chart of your best set per lift. The log only works if it’s quick enough to fill in between sets.
How it works in FORM
- Start a workoutOpen a saved workout, repeat an old one, or start empty and add exercises from the library. Filter by the equipment you actually have.
- Log each setEnter the reps and the weight as you finish each set. Run the rest timer between sets, set to anything up to 10 minutes.
- Keep the timer on your Lock ScreenOn iPhone, the workout timer runs as a Live Activity and in the Dynamic Island, so you don’t need the app open between sets.
- Finish and saveSave the session to repeat it next week. It lands on today next to your meals, and is written to Apple Health if you allow it.
- Follow the suggested loadAfter three sessions at the same weight on a lift, FORM suggests a heavier load next time. You decide whether to take it.
A paper notebook works. So does a notes app. Both fail the same way. By week six you can’t find what you benched in week two, and you can’t tell whether you’re getting stronger or just showing up. A workout tracker fixes the lookup. It keeps every set in one place and turns each lift into a line you can read.
What FORM records
- Sets, reps and weight: logged on a live workout screen, one set at a time, as you lift.
- Exercises: about 1,500, each with an animation of the movement. Filter by 8 equipment types to see only what your gym, or your living room, has.
- Rest: a timer between sets, editable up to 10 minutes, for long rests after heavy sets or short ones in a circuit.
- Circuits and HIIT: rounds of exercises back to back, not only straight sets.
- Saved workouts: keep a session you like and repeat it without rebuilding it.
- Progress: a best-set chart for each lift, so you see the trend instead of a list of dates.
- Heart rate: a recap after the session, when your watch recorded it.
Progressive overload, without the spreadsheet
Muscles adapt to what you ask of them. To keep getting stronger, you ask for a little more over time: more weight, more reps or more sets. That’s progressive overload. The idea is simple. Remembering when to add weight is the hard part, especially across a dozen lifts.
FORM keeps track for you. After three sessions at the same weight on a lift, it suggests a heavier load for the next one. Take it if the last session felt solid. Keep the weight if your final set was a grind. Either way, you log what you actually lifted, so the chart stays true.
Every kind of session, one log
Not every workout has sets. FORM has no GPS tracking and no Apple Watch app, so runs, rides and swims come from the watch you already wear. Apple Watch, Garmin, Oura, WHOOP, Fitbit and other wearables that sync to Apple Health or Health Connect all feed it.
| Session | How it gets into FORM |
|---|---|
| Gym or home lifting | Logged set by set on the live workout screen |
| Circuits and HIIT | Logged on the live workout screen as rounds |
| Runs, walks, rides and swims | Recorded by your watch, imported from Apple Health or Health Connect |
| Yoga or a HIIT class with a watch | Imported the same way from Apple Health or Health Connect |
| Anything no device recorded | Described in text, like “45 minutes of padel”, for a calorie estimate |
When it works well, and when it struggles
- Works well: gym sessions with clear sets, home workouts with a pair of dumbbells, and routines you repeat week to week.
- Works well: anyone who wants the trend for a lift without building a spreadsheet.
- Struggles: sports without sets, like climbing or a football match. Describe those in text for a calorie estimate.
- Struggles: detailed strength plans with percentages and RPE targets on every set. A coach’s spreadsheet may still suit you better.
- Struggles: if you won’t touch your phone between sets. No tracker fills in a log you didn’t write.
Honest limits
The animations show how a movement should look. They can’t check how yours looks. If a lift hurts, stop and ask a coach or a physiotherapist. Calorie numbers for a workout are estimates, and a session you describe in text is a rougher estimate than one a watch recorded. Load suggestions follow a simple rule. They don’t know about your sore shoulder, your four hours of sleep or your deadline. Those are all good reasons to ignore them.
How training fits the rest of the day
A heavy leg day changes what you need at dinner. In FORM, the session sits on the same day as your meals, so you can see whether a plate of rice and chicken backed it up or a vending-machine bar did. Training also counts toward your daily Health Score. Last night’s sleep and your recovery band sit beside both, so a flat session has some context. For the day-to-day basics, read how to log workouts in FORM.
FAQ
Does FORM work with Apple Watch?
Yes, through Apple Health. There is no FORM app on the watch, so you log lifts on your iPhone, and runs, rides and other watch workouts are imported.
Can I track workouts at home without a gym?
Yes. Filter the exercise library by the equipment you have at home, then log sets the same way you would at a gym.
How does FORM know when to add weight?
It follows a simple rule. After three sessions at the same weight on a lift, it suggests a heavier load. You decide whether to use it.
Can I build and save my own routine?
Yes. Build a session from the library, save it, and repeat it whenever you like.
Does FORM track runs with GPS?
No. Runs, rides and swims recorded by your watch come in through Apple Health or Health Connect.