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On first launch the app asks which units you want: kilograms or pounds for weight, cm or inches for body measurements. You can change them later through the gear icon on Home → “Settings” → “Units”; the two are independent. Switching only changes the display; your history stays correct.

Kilogain is a strength training log. You log your sets during your workout, and the app shows which muscles got work this week, how your strength develops and how regularly you train.

Kilogain is a log and does not give medical, training or nutrition advice. Estimates (1RM, recovery, the duration of a workout), guide values and sample programmes are general information. Always listen to your body and, if you have pain, symptoms or doubts, consult a doctor or physiotherapist. You train at your own risk.

• 1RM: an estimate, not a recommendation. Never lift heavy without good technique and, where needed, a spotter.
• Training to failure: demanding. Only with good technique and without pain.
• Set goals per muscle: guideline values from group research, not personal advice. More sets is not always better.
• Weight: not health or nutrition advice. Discuss weight goals with a doctor or dietitian.

No. Kilogain works entirely on your device, without an account. You only need an account (through Google) if you want to sync your data with another device or keep a copy in the cloud.

On iPhone, you can also sign in with Apple.

Kilogain follows your phone's language by default. Pick another one in “Settings” → “Language”. There are 25 languages. Exercises in the library are in your own language; in “Settings” → “Exercise names” you can switch back to the English names.

In “Settings” → “Profile”, fill in “Your name”. Home then greets you by that name. Leave it empty and you get a greeting without a name.

Without a plan, the “Workout” tab shows a card with “Choose a plan”: tap it and the wizard opens. The wizard has four steps. First you choose when you train: on fixed days or whenever it suits you. Then you choose how to start: from a ready-made plan, with the best match at the top under “For you”, or by building it yourself. In the third step you set your set goals per muscle. In the last step, “Your plan”, you adjust your days and exercises and tap “Create plan”.

Yes. In “Settings” → “Theme” you choose Dark (navy) or Light (soft misty blue); both are free. The Black Gold theme, black and gold with gold icons, is part of Premium.

Yes, with Premium: the icon follows your theme. If you pick the “Black Gold” theme in “Settings” → “Theme”, the icon on your home screen turns gold too; with any other theme you get the standard icon. There is no separate icon setting. On Android the app may close briefly while the icon changes.

Yes. In “Settings” → “Body map”, choose “Male” or “Female”. That changes the figure on every muscle map in the app, nothing else.

Kilogain Wear is available for Wear OS through Google Play and for Apple Watch through TestFlight. Edit your weight and reps, complete or undo sets, follow your rest timer and choose your watch theme.

Install Kilogain through Google Play on Android or TestFlight on iPhone and install the companion watch app too. Enable Wear OS or Apple Watch in Kilogain settings on your phone and start your workout there. Use a Wear OS watch paired with an Android phone, or an Apple Watch with watchOS 10 or later paired with an iPhone. Finish the workout on your phone.

There are 14 sample plans, from Full body 2× to Push / pull / legs 6×, including strength plans such as 5×5. In step 2, “For you” lists the plans for exactly your number of days, with the best match at the top, its weekly rhythm and its estimated duration; “More plans” shows them all. Choose “Build it yourself” to start from a split (Push / Pull / Legs, Upper / Lower, Full Body, Bro split or Arnold split), or start empty: you then get an empty routine for every day you chose. A sample plan is a starting point you adjust yourself, not personal advice. They contain no supersets; you make those yourself.

On the “Workout” tab, tap the ⋮ menu next to your plan's name and choose “Edit plan”. Your plan opens with three tabs: “Days”, “Set goals” and “Plan”. In “Days” you choose which routine is on which day, in “Set goals” you adjust your set goals per muscle. “Plan” is the same screen as the last step of the wizard: tap a day, change the number of sets with − and +, tap an exercise for reps, rest, swap, superset or remove, and hold an exercise to drag it. In the ⋯ menu of a day you rename it, pick a colour, duplicate it or delete the routine. Tap “Save” to keep your changes. “Edit routine” on a day opens the same screen at that day.

Yes. A plan can run on “Fixed days”, with every routine on its own weekday, or “Whenever it suits you”, where you always do the next routine, whichever day it is. Then you count workouts per week instead of days. On fixed days, a day you skip stays open and you can still start its routine from your week. You choose this when you set up your plan, and the same routine may stand on several days.

At the top of “Your plan” the muscle coverage sits in one line, for example “9 of 10 muscles on target”. Tap it for the Muscle coverage page: a body map where green is exactly on goal, yellow too little and orange above it; muscles without a goal stay neutral. Tap a muscle for its sets per week, its goal and the exercises that contribute. If a muscle isn't on goal, you see how many sets are still needed or how many too many, with a button to add an exercise for that muscle straight away. If you haven't set goals yet, it says “Set your set goals first”.

In “Your plan”, tap “Add exercises per muscle”. On the Muscle coverage page, “Add an exercise for …” adds an exercise straight away for a muscle that isn't on goal; at the top you then see live how many sets are still needed. Or tap “Add exercises”: you first see a body map asking “Which muscle do you want to train?”. Tap a muscle for the exercises for that muscle, or search by name; the filter icon in the search field opens the filters. Tick several at once: they enter your routine in the order you ticked them. You choose reps and rest yourself, per exercise.

Kilogain estimates the duration from your own plan: about 40 seconds of work per set plus the rest you chose, and 5 minutes of warming up, rounded to 5 minutes. You see that estimate for the sample plans in the wizard (“± 55 min”), per day in “Your plan”, where it changes as you adjust exercises and sets, and next to your routines on the “Workout” tab. It remains a rough figure.

On the “Workout” tab, tap the ⋮ menu next to your plan's name and choose “Switch plan”. In “Saved plans”, choose another plan. The plan you leave stays fully intact, and your history, records and muscle volume don't change. If a workout is still running, the app closes it first; your sets are kept.

On the “Workout” tab, tap the ⋮ menu next to your plan's name and choose “New plan”: the wizard opens, and at the end you give your new plan a name. The pencil next to a plan opens it in the wizard; its ⋮ menu has “Rename”, “Duplicate this plan” and “Delete this plan”. Keeping multiple plans is part of Premium; during the open test it's free.

Open the “Workout” tab and tap a day in your week. That day appears at the bottom with “Start” and the name of the routine. Want to do something that isn't in your plan? Choose “Freestyle workout” and add exercises yourself.

Each exercise shows a row per set with the columns set, previous, weight and reps. “Previous” shows what you did last time, and a weight and reps are already waiting in grey. Tap the weight to change it; the app then asks for your reps straight away. If the weight is already right, tap the reps. Once you confirm the reps, the set is logged and your rest begins. To delete a set, swipe it to the left or use the set button on the left of the row.

Tap “Add warm-up” under an exercise. The warm-up calculator opens with a sample warm-up for your working weight, which you adjust as you like: change the steps, add one, or go back to the sample. Tap “Add warm-up sets” and they land in your workout. Weights are rounded to what you can load; what you log is saved exactly. Warm-up sets don't count in your weekly numbers.

In “Your plan”, also in the last step of the wizard, tap an exercise, choose “Superset” and pick the exercise that goes with it. During a workout, tap “Add superset”: you pick how many exercises (two, three or four), then the exercises themselves, and finally the number of rounds. Or choose “Make superset with…” in an exercise's menu. In your workout a superset sits on one card, round after round: the exercises in their order, the round you are in lights up, and a finished round collapses into a short list. You don't rest between the exercises; your rest timer starts after the last exercise of the round. To turn it back into separate exercises, choose “Split superset” in an exercise's menu during the workout, or “Break up superset” in the exercise sheet in your plan.

After a set the rest timer starts by itself, with the rest you chose for that exercise; if you chose none, it starts at 2:00. “+30s” adds time and “Skip” moves you on straight away. In “Your plan” you tap an exercise to choose its rest (1:00, 1:30, 2:00, 3:00 or your own time). During your workout you give a set a different rest with the set button on the left of the set: tap it and choose “Adjust rest time”. The app can remember that choice per exercise and per set number.

No. For a new exercise, reps and rest are empty: you choose them per exercise. In “Your plan” you tap an exercise: you enter the reps as a range (for example “5–8”) or as one fixed number, and you pick the rest with a chip. Leave the reps empty and you choose them during the workout. A rest you didn't choose starts at 2:00.

Yes. If you add time with “+30s” while resting, the bar below the timer asks whether you want that rest after this set of this exercise from now on. Tap “Remember rest time” and it becomes that set's rest.

The alert comes through your phone's alarm channel, even with a locked screen. Check the following:

• Notifications for Kilogain are on in your phone's settings.
• On Android 12 and newer: the “Alarms & reminders” permission is on.
• Battery saving or a focus mode isn't holding the alert back.

RIR stands for “reps in reserve”: how many more reps you could have done. 0 means to failure, 4 means there were a good four left. It's off by default. Turn on “Reps in reserve” in “Settings” → “Workout” and every set gets a bar on which you tap your RIR.

For a barbell exercise, press and hold the weight of a set. “Plates per side” then shows which plates to put on each side to reach that weight. In kilograms it uses a 20 kg bar, in pounds a 45 lb bar.

Yes. Exercises measured in seconds get a stopwatch instead of reps. For your own exercises, you choose whether they're measured in seconds.

For bodyweight and band exercises, the weight column shows “+KG” (or “+LBS”). Enter the extra weight you carry there, for example with a dip belt. Training without added weight? Leave it empty.

You get a short report with the volume lifted, the duration, your best set, the difference from last time and the focus: the muscles your workout mostly revolved around. Set a new record or reached a milestone? You see it right away.

Yes. “Close workout” puts a running workout aside; your sets are kept. On the “Workout” tab you come back with “Resume today’s workout”. If you switch plans while a workout is running, the app asks to close it first.

Tap the history icon (the clock) at the top right of Home. Choose the day: it opens as a log of everything you did then. From there you can edit a workout, move it to another day or delete it. Before you delete a workout, the app asks if you're sure.

On the “Muscles” tab each muscle group is coloured by your sets against your set goal: green is exactly on goal, yellow still too little and orange more than your goal. A muscle without a goal stays neutral and only shows its sets. In the current week a muscle shows grey with “Planned” when it's still below its goal but this week's plan brings it exactly to its goal. Parts the app doesn't track, such as hands and knees, keep the colour of the body. Tap a muscle for the sets and exercises that counted. At the top you switch between the body map and a list with a bar per muscle, for this week or averaged over 4 weeks. They are your goals, not judgements.

Every working set counts as one set for the exercise's main muscle. Helping muscles don't count, not even as half. Warm-up sets don't count. For a custom exercise you choose the main muscle yourself.

On the “Muscles” tab, tap “Set goals” (or set them in the third step of the wizard). Per muscle you choose an exact number of sets a week with − and +; “—” means no goal, and you only see its sets. By default no muscle has a goal. Green is exactly on goal, yellow still too little, orange more than your goal. Only the main muscle of an exercise counts. “Clear all goals” resets everything.

The question mark next to “Your set goals” recommends a range per aim, in sets per muscle per week: muscle growth 10–20 (Schoenfeld et al. 2017, Pelland et al. 2025), strength 5–10 (ACSM 2009) and maintaining 3–6 (Bickel et al. 2011, Spiering et al. 2021). Pick one number within the range, start in the lower part and adjust after 4 to 6 weeks: if you recover well but stop progressing, add 2 sets; if you're always sore or your weights drop, take 2 away. A set counts when you stop with at most 1 to 3 reps left; warm-up sets don't count. The full sources are on the Features page.

The Muscle recovery card estimates how far each muscle has recovered, with a percentage and on which day it should be recovered again. The states are “Still recovering”, “Almost recovered” and “Recovered”; grey means the muscle isn't tracked. The app uses a fixed rule based on your logged working sets: more sets means longer recovery, small muscles recover in about a day and a half and large ones in about three, and workouts close together add up. Only the main muscle counts. It's an estimate, not a measurement of your body. The question mark on the card explains how it works.

Below your key figures is “Consistency”: a month calendar in which each day is coloured by the number of sets you did that day, from rest to 26 and more. Swipe the calendar or tap the arrows to browse through the months. “Wk streak” above it counts the weeks in a row in which you trained at least once.

Open a training day from that week in the calendar, tap the menu and choose “Mark week”. Turn on “This week is a deload week” there. You can also press and hold a week in the calendar to mark it, even one that's still ahead. That week then doesn't count towards “Your strength”, the weekly best in the strength charts or Trends. Your sets, volume and records do count: it was real work. Turn the switch off again to undo it.

From the weight and reps of your sets, Kilogain calculates an estimate of your maximum for one rep. It's a calculated number with a margin, not a weight to try. The fewer reps in the set, the more precise the estimate. In an exercise's window you can enter a set with “Estimate your 1RM”.

The “Progress” tab shows your records as a staircase and as a list. There are 16 milestones in four series: number of workouts, weekly streak, tonnes lifted and number of records.

Those are the deep-dive cards on the “Progress” tab (Premium). Balance splits your sets of the last 4 weeks into push, pull, knee, hip and core. Your strength tells you whether you are getting stronger: for each exercise the app compares your estimated max of the last 2 weeks with the weeks before, and the zone you are in lights up: “Less strong”, “Steady” or “Stronger”. Where your reps land shows how many sets fell between 1 and 5, 6 and 12, or 13 and more reps. Every card is there from the start and says when it will fill up. The question mark on each card explains exactly how it is calculated.

On the “Progress” tab, “Long-term trends” opens four cards about the last 6 months, or since your first workout if that's shorter: the balance between pushing and pulling, upper versus lower body per month, which muscle groups grew the most, and your volume per month. Every question mark explains how the card works it out. It's an overview of your own data, not advice. Trends are part of Premium; during the open test they're free.

On the “Progress” tab you find the Monthly report: your month in numbers, next to the month before. You view it in the app and share it as an image or a PDF. It's part of Premium; during the open test it's free.

On Home, tap the body weight card to log a weigh-in, set a target weight and see your trend per week and per month. The tape measure at the top right takes you to “Measurements” (chest, waist, hips, arm, thigh and neck), and from there the camera takes you to “Progress photos”. Adding measurements and photos is part of Premium. Photos always stay on your phone and are never synced.

On the “Exercises” tab you search by name, in your own language or in English, or filter with “Filters” by muscle, movement pattern, type and equipment. “My list” shows only the exercises you picked.

Yes. On the “Exercises” tab, tap “Filters” and choose the equipment, for example dumbbells, a cable or bodyweight. A filter never hides anything by itself: without a filter you always see all 273 exercises.

Yes. Tap the plus button on the “Exercises” tab. Give it a name, the primary muscle and, if you like, secondary muscles (they don't count for your sets), the equipment, whether it's a compound or isolation exercise, and whether it's measured in seconds.

Yes. Open your custom exercise, tap the merge icon in its window and choose the exercise from the library. All your sets move along and your custom exercise disappears from your list. This can't be undone.

Yes. If some of the exercises you typed in yourself resemble one from the library, you'll see a notice on the “Exercises” tab. It opens “Use official exercises”: for each one you pick the official version, with animated drawing and muscles, and swap them all in one go. All sets move along. Doubtful matches are marked so you can check them first.

Yes. The 273 exercises are in the app's language by default. In “Settings” → “Exercise names” you choose “English (original)”: the names you come across in many gyms and videos. Searching by the English name always works, in every language. Exercises you created yourself keep the name you gave them.

Go to “Settings” → “Backup” and tap “Continue with Google”. Finish signing in in your browser; you'll land back in the app automatically. Do the same on your second device with the same Google account. “Sync now” starts a round straight away, and “Sync automatically” sends every change a few seconds after you make it.

On iPhone, you can also sign in with Apple.

Your workouts, plans, own exercises, set goals and settings. Your weight, goal weight and body measurements only come along if you consent to that. Everything is stored on our server in the EU, walled off per account. Progress photos are never synced; they stay on your phone.

Weight and body measurements can concern your health. That's why they only go to the server if you explicitly consent: with the tick box before you sign in, or later with the “Body weight and measurements in backup” switch under “Settings” → “Backup”. Signing in and syncing work without it. Turn the switch off and they are erased from the server; they stay on your phone.

In “Settings” → “Backup”, tap “Export CSV”. You get one file with your sets, weigh-ins, measurements, settings, plans and weekly schedule. You can open it in a spreadsheet or keep it as a backup. Export is free.

In “Settings” → “Backup”, tap “Import from another app” and choose a CSV export from Kilogain. Exercises you already had are matched instead of duplicated, and workouts that are already there can be skipped.

Yes, if that app can export your workouts as a CSV file with a date and an exercise on each line. In “Settings” → “Backup”, tap “Import from another app” and choose the file; Kilogain recognises what's in it by itself. Before you import, you see how many workouts and sets it contains and over which period. If the file doesn't say which unit or date format it uses, the app asks you. Exercises are matched to existing exercises or become your own exercises, and you can review those matches. Nothing changes until you tap “Import”.

The easiest way: sign in through “Backup” on your old phone, sync, and sign in on your new phone with the same Google account. It also works without an account: make a CSV export, put the file on your new phone and choose “Import from another app” under “Backup”. Progress photos don't come along with syncing; keep them separately if you want them.

On iPhone, you can also sign in with Apple.

In “Settings” → “Backup”, tap “Sign out”. Your data stays on your phone and stops syncing until you sign in again.

In “Settings” → “Backup” → “Delete account” (only visible when you're signed in). Your account and everything of it on our server is then permanently erased. You can choose to erase everything on your phone too. No access to the app anymore? Read Delete your account.

On your device. Only if you sign in to sync is there a copy on our server in the EU. More in the privacy policy.

Premium: Multiple plans; Balance · Your strength · Where your reps land; Measurements, photos and the Black Gold theme; Long-term trends and the monthly report.

Free: Training, logging and the rest timer; Your first plan; The wizard, the body map and your set goals per muscle; Strength trends, records and milestones · Volume per muscle; Backup, sync and CSV export.

The yearly subscription starts with 14 days free, once per account. Cancel before the trial ends and you pay nothing. Otherwise it turns into a paid year.

In Kilogain: “Settings” → “Premium” → “Kilogain Premium” → “Manage subscription”. That button appears once Premium is on sale. You can also do it directly in the store:

• Android: open Google Play, tap your profile picture → “Payments & subscriptions” → “Subscriptions” → Kilogain.
• iPhone: open Settings, tap your name → “Subscriptions” → Kilogain.

Cancel at least 24 hours before the end of a period to avoid paying for the next one. You keep Premium until the end of the paid period.

Check that you're signed in to the store with the same account you bought with, and in “Settings” → “Premium” → “Kilogain Premium”, tap “Restore purchases”. Premium belongs to your Kilogain account; if you're signed in, sign in on your new device with the same Google account.

Testers and partners can get a code from us. In the app, open “Settings” → “Premium” → “Kilogain Premium”, tap “Have a code?”, enter the code and tap “Apply”. A code is linked to your account, so it also works on a new device; sign in first under “Backup” if you haven't yet. One code applies per account. Depending on the code, you get Premium for a period or a discount on your offer.

Yes, through your store's subscription management. The store decides when the switch takes effect and how the difference is settled.

Through the store where you bought it: Google Play or Apple. They handle refunds under their own rules; we can't reverse a store purchase ourselves. Your legal rights as a consumer still apply.

No. As long as Premium isn't on sale, you use every feature for free. What you create in that time, such as extra plans or measurements, stays available afterwards.

Available in open testing on Google Play for Android and through TestFlight for iPhone. The public App Store release will follow later. Android: install Kilogain from Google Play. iPhone: install TestFlight first, then open the invitation, accept and install Kilogain.

In the app: “Settings” → “About” → “Send feedback”. Write what works, what doesn't or what you miss; your app version and device model go along, but no training data. You can also use the contact form: describe what you did, what you expected and what happened, and mention your phone and the app version (at the bottom of “Settings” → “About”). In Google Play you can also send feedback through Kilogain's page.

Before the official launch, send real feedback through “Settings” → “About” → “Send feedback” in the app, with your email address filled in and the “I'm joining” box ticked. At launch you then get a code for a year of Premium as a thank-you. It applies to the first 100 testers, in the order of their first valid message. Only feedback sent through the app counts, not feedback by email.

What counts: a real message, such as a bug, an idea or what you like or dislike; a message like “test” does not count. It applies until the official launch, with one code per person or email address. We only use your email address to send the code and delete it afterwards. More on the Testing and feedback page.

Uninstall the app, or leave the test programme through Kilogain's page in Google Play. Want to erase your account and data on our server too? Do that first through Delete account.

iPhone: TestFlight → Kilogain → Stop Testing.

Yes. Your data lives on your device and, if you sync, in your account. It carries over to the official version; you don't have to enter anything again.