Strength records, 1RM and weekly plans

What you can do

Strength and progression, in detail

Personal recordsNew

Maximum weight, maximum reps at each weight and best bodyweight set, per exercise and across your whole history, including your earlier WODs.

Estimated 1RM

Your estimated one-rep max using the Epley formula from sets of 1 to 12 reps, without having to test it.

New record alert

When you save a workout it lets you know if you've beaten a mark, with the previous value next to it.

Progress per exercise

A chart of estimated 1RM, maximum weight or volume, history by session and a table of reps at each weight.

Automatic load progression

If you completed all the sets with their reps, it suggests 2.5 kg more (or one more rep); if not, keep the same.

Rest between sets

A timer inside the player, from 30 seconds to 5 minutes, with beeps and an alert even if you leave the app.

Library with animated figuresNew

82 exercises with muscles, equipment, level, steps and common mistakes, and an animated figure that shows the movement. Search and filter by muscle or equipment.

4 to 8-week strength plansNew

You choose level, days (2 to 5), equipment (home, dumbbells or gym), goal and weeks, and your plan comes out with the load rising week by week.

Gentle version if you're not recovered

If today's recovery is low, it suggests the session with one set fewer and 10% less weight. And a skipped day waits for you, with no guilt.

How it works

In three steps

1

Log your sets

From the player in strength mode, set by set, or on the WOD whiteboard.

2

See your records

Every exercise with its estimated 1RM, its chart and the suggestion for next time.

3

Follow a plan

Answer five questions and do today's session with the weight already suggested.

Frequently asked questions

Questions about strength and progression

How is the 1RM calculated?

With the Epley formula, weight × (1 + reps / 30), from your sets of 1 to 12 reps. It's an estimate to guide you, not a max test.

Do I need a gym?

No. When you create the plan you choose home with no equipment, dumbbells or gym, and the exercises adapt to what you have.

What if I skip a day of the plan?

Nothing: today's session is always the next one you have left, not tied to the calendar. And finishing a plan doesn't delete your workouts or your records.

Does it work with kilos and pounds?

Yes. Pounds are converted to kilos so you can compare your records, and the app can be viewed in metric or imperial units.

Is it for me if I have an injury?

The plans are general. If you have an injury, pain or a medical condition, check with a healthcare professional or a qualified trainer first.

Does it cost coins?

No. Records, progression, rest, the library and the plans are free and use no AI.

And more

Everything else DietaGo does

Nutrition diary Photo, voice or barcode, your moments, saved meals and CSV/PDF. Mindful eating Food comparison, hunger and fullness scale, “no numbers” mode and caffeine, alcohol and water. Home, calendar, widgets and voice Your shortcuts, monthly calendar, widgets, watch, voice shortcuts, units and six languages. AI Chef and recipes AI Chef with what you have, photo to recipe, your own recipes and cooking mode. Budget menu Quick menu, dinners to suit your kitchen, estimated prices and shopping by aisle. Weekly plan and shopping list Templates, budget menu, AI plan, shopping list and household. Pantry and fridge scanner Scan your fridge with the camera, or add items by hand, by voice or with a barcode. Daily habits Water, sleep, steps, mood, your patterns and Apple Health or Health Connect. In-depth health Medication, digestion, recovery, GLP-1, cycle and a report for your doctor. Glucose, scale and blood tests The glucose curve after each meal, your scale's body fat and lean mass, and your blood tests. Life stages Pregnancy, breastfeeding, perimenopause and menopause: adjusted goals, precautions and symptoms. Wellbeing and active breaks Your garden, your battery, breathe, active breaks, jar, stickers and stories. Guided programs and sleep “Your first 14 days”, 28 days of habits and a sleep guide with sounds and a timer. Progress, weight and fasting Weight toward your goal, photos and measurements, adaptive TDEE and fasting. Training, CrossFit and HYROX WOD whiteboard by blocks, HYROX with splits, steps and watch. Challenges, streak and coach Daily streak with a weekly goal, challenges with a pot, achievements and AI coach. Coach with memory and voice Conversations you can pick back up, what the coach remembers about you in plain view, and voice conversation. Friends and shared household Household shopping in real time, friends by code or link, accountability partner and encouragement. Dietitians and chefs Dietitians with reviewed credentials, chefs to follow and chef applications.

Train strength and watch your progress