Get Stronger: How LiftIQ Shapes Your Week
Longer recovery between sets and lower repetition ranges for experienced lifters, with moderate reps and technique focus for beginners.
- Allows longer rest between main lifts (180 seconds) so you can recover well between working sets.
- Prescribes 4 to 6 repetitions on primary lifts for intermediate and advanced lifters, while beginners start at 8 to 12 repetitions to build consistent form.
- Never requires a one-rep maximum test; you choose controllable weights and log every set in the app.
- Swaps or omits exercises automatically when your equipment or reported joint restrictions require it.
What the plan does
App rule for get stronger: Strength: lower repetitions for experienced lifters and longer recovery. Beginners start with moderate repetitions and technique practice. Choose loads you can control; no maximum test is required.
Your reported limitations, equipment and experience take priority over goal targets. Stop an exercise that causes pain and ask a qualified clinician which movements are appropriate for your injury. Automatic loads are off for your reported limitations. Use a load and range of movement agreed with your clinician; stop if it hurts.
When you choose Get stronger, the plan engine extends rest intervals to 180 seconds on primary compound movements and adjusts repetition ranges to match your lifting experience. Beginners practice foundational movement patterns with moderate repetitions first, while intermediate and advanced lifters work in lower rep ranges (4 to 6 reps) within their session time cap.
No maximum-load test is required or prompted. You pick a load you can control with steady form, and any reported pain or clinician pause stops automatic plan generation.
Related read: How your plan is built: the six answers behind your plan
Your plan starts with your account
Read about this goal here. Your personal training week is available in the member area after account and app setup.
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Read as much as you like. An account is for following your own plan and progress.