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MacroFactor Workouts

All help articles and FAQs for the Workout app. Scroll to view the full list.

Dashboard

Getting to Know Your Workouts Dashboard

Understanding the Widgets at the Top of the Workouts Dashboard

Workout Insights & Analytics

Weight Trend (Workouts)

Log Your Weight

Muscle Groups

Exercises Overview

Track Your Period

How to Customize your Workouts Dashboard

How to Import your Step Count into Workouts

Programs

Create a New Program via Smart Generation

Create a New Program via Build From Scratch

Sharing Programs and Workouts with Other Users

How to Import a Workout or Program

Starting a New Program

Set or Swap Active Programs

Duplicate a Program

Duplicate a Workout Within a Program

Add or Remove Exercises From a Program

How to Enable Periodization for Custom Programs

Setting RIR for Exercises in a Program

Workout Logging

Create a New Workout

Create an Empty Workout

How to Start a Workout

How to Log a Workout

Remove or Add Smart Warm-Ups

Using the Plate Calculator

Changing RIR During An Active Workout

Understanding Bodyweight Contribution

Logging Full or Partial Reps

Logging Different Types of Sets

Edit or Delete a Workout

Exercises

How to Create a Custom Exercise

Editing the Settings of an Exercise

How to Duplicate an Exercise

Delete a Custom Exercise

Searching Exercises

Swap Exercises

Accessing Exercise Options During a Workout

Seeing Detailed Stats and Data for Each Exercise

Accessing Exercise Settings During a Workout

Deleting an Exercise During a Workout

How to Prevent Exercises From Being Suggested

History and Insights

Viewing Past Workouts

Editing Past Workouts

Editing the Date or Duration of a Past Workout

Understanding Levels

Viewing Sets and Volume Over Time

Viewing Exercise Performance Over Time

Body Metrics and Progress Photos

How to Log Body Measurements

How to Add Progress Photos

Configure Body Metric and Progress Photo Tracking

How to View Body Measurement Progress Over Time

Tips for Taking Good Progress Photos

Tips for Taking Good Body Measurements

How to Create and Share Before-And-After Photos

Other Settings and Miscellaneous

Feature Setting Overview (Workouts)

Changing Unit Preferences

Integrations (Workouts)

Force Data Syncing (Workouts)

Export Your Data (Workouts)

Switch Between Dark and Light Mode

Change Your Lifting Experience

Change Your Cardio Experience

Manage Your Subscription (Workouts)

Change Your Email Address on File

Change Your Password

Frequently Asked Questions

What Information Does MacroFactor Workouts Use to Generate My Program?

Can I Use the App if I Already Have a Program I Like?

Do I Need Access to a Full Gym to Use MacroFactor Workouts?

How Often Does My Program Update?

Will Smart Progression Work with Altered or Customized Programs?

What Does Progressive Overload Mean in MacroFactor Workouts?

Why Does the App Sometimes Recommend Lowering Weight or Reps?

Can I Change Sets or Reps in a Smart-Generated Program?

How Can I Customize Periodization (RIR, Reps, and Sets) for the Exercises in My Program?

Change Minimum and Maximum Reps for Exercises in a Program

Change Sets for Exercises in a Program

Reorder Exercises in a Program

Deload First Cycle or Last Cycle

See Exercise Information

Set Up Your Gym Profiles

Change Program Schedule

Change Number of Cycles in a Program

Change Default Rest Timers

Configuring Warm-Ups

Understanding and Using Smart Progressions

What Does the Smart Progression Wand Mean?

Archive or Restore a Program

What Does the “Update Program” Toggle Do?

What Happens When your Program Ends?

Pause or Resume a Session

Changing Rest Time During a Workout

Supersetting Exercises

Using the Create Button in the Workout Tab

Customizing Workout Sections

How to Change Equipment Settings to Simplify Weight Recommendations

How to Configure Weight Stack Ranges for Pin-Loaded Machines

Add a Note to Your Workout

Archive or Restore a Workout

How to Skip a Workout

How to Rename a Workout

Duplicate a Workout

How to Move an Exercise to a Different Day

How to Skip an Exercise Without Removing it From Your Program

How to Get a Refund

How to Sign Out of the App

How to Permanently Delete Your Account and Data

Managing Shortcuts (Workouts)

Troubleshoot Internet Connectivity (Workouts)

How MacroFactor Subscriptions and Bundles Work (Workouts)

GrapheneOS (Workouts)

What Should I Do if I Cannot Perform an Exercise or Do Not Have the Required Equipment?

What if the App Doesn’t Have an Exercise I’m Looking For?

How Do I Know What Weight to Start With?

Can I Log Different Weights or Reps for Each Side of My Body?

What Are Myo Sets, Drop Sets, and Failure Sets?

Can I Edit or Delete Logged Sets After a Workout?

How Does MacroFactor Workouts Integrate With MacroFactor Nutrition?

What Happens to My Program if I Miss Workouts or Take Time Off?

What Should I Do if I Realize Mid-Workout That I Cannot Perform an Exercise?

Can I Backfill Past Workouts To Have Training History?

What is RIR and How Should I Use It During Training?

Why Am I Being Recommended Very High Reps?

Is it Normal to See Failure Sets or RIR Decreasing Across Sets?