Welcome & Quick Start

MaxRepTracker estimates your one-rep max (1RM), sets your training zones, and tracks progressive overload so you always know what to lift next.

Quick start

1. Create your account
2. Fill in your profile (bodyweight, birth date, gender)
3. Log your first workout
4. Check your 1RM, training zone, and strength benchmark
5. Subscribe to unlock Timeline, Calendar, and more

Everything works on mobile. No ads, no social tracking.

Create Your Account

Create an account to start tracking your lifts.

Sign up

1. Go to the registration page
2. Enter your email and create a password
3. Or sign up instantly with Google One-Tap SSO
4. Verify your email address from the link we send you

Log in

1. Use your email and password
2. Or click “Sign in with Google” for one-click access
3. Forgot your password? Use the password reset link on the login page

Account security

• Your password is hashed and never stored in plain text
• You can delete your account at any time from Profile → Delete Account
• No social media tracking, no ads

Set Up Your Profile

Your profile data powers all core calculations. Fill it in before your first workout.

Update your profile anytime from Profile → Edit Profile.

Log Your First Workout

Log your strongest set per exercise each workout day. One number captures your peak performance — the app calculates your 1RM, training zone, and strength benchmark from it.

Pick your exercise

1. Open the result form (/result-form/)
2. Browse the exercise library — 50+ exercises with photos
3. Filter by name, muscle group, equipment, or type
4. Tap an exercise to load it into the form

Three exercise types: Weighted (barbell, dumbbell, machine), Calisthenics (bodyweight with pre-loaded bodyweight percentages), and Weighted Calisthenics (bodyweight plus added weight, like a dip belt).

Do your max set

1. Warm up with 5-10 minutes of light cardio and 2-3 lighter sets
2. Never test max reps cold
3. Your first heavy set is usually your strongest
4. Count only clean, complete reps. If you fail on the 9th rep, log 8

Log and read your result

1. Enter your weight and reps on the result form
2. Submit — the app saves your best set for the day
3. Check your card: 1RM estimate, training zone, and benchmark

1RM Explained

Your one-rep max (1RM) is the most weight you can lift for one clean rep with good form. It is the baseline for all training zone calculations.

How the app estimates your 1RM

The app uses a hybrid Brzycki-Epley formula. It switches between algorithms based on your rep range. You get an estimate from your regular training sets — no dangerous max-out needed.

For bodyweight exercises, the system uses research-backed bodyweight percentages. Pull-ups count as roughly 94% of your bodyweight.

Training Zones

Training zones are percentage ranges of your 1RM. Each zone targets a different goal.

The app can adapt your zone automatically based on your rep range. Log a set in a different range and the zone shifts. You can also lock in a specific preset.

Progressive Overload

Muscles adapt to stress. To keep growing stronger, you must gradually increase the demand. That is progressive overload.

Increase weight when you hit the top of your rep range for 2+ sessions in a row, or when the system detects you are ready for a new phase.

Strength Benchmarks

Strength benchmarks compare your 1RM to your bodyweight. This gives you a standardized ranking regardless of your size.

Features: percentile tracking, age adjustments for under 18 and over 40, and clear milestones showing what you need for the next tier.

See your full benchmark breakdown at /user-benchmark/.

Why Progress Stalls

Progress is rarely a straight line. When your numbers stop moving, check these before changing anything else.

• Recovery — sleep 7-9 hours and manage stress. Growth happens during recovery, not during training
• Form — record your sets and check your technique
• Overload — make sure you are gradually increasing demand
• Deload — take a deload week when progress stalls

Still stuck? Use AI Coach Plateau Breakthrough mode to analyze your data and suggest fixes.

Research

Our methodology is grounded in established exercise physiology. The table below summarizes the papers that support MaxRepTracker features.

Use the Interval Timer

The Interval Timer runs timed work/rest rounds with a floating button that stays one tap away while you train.

Set it up

1. Go to Profile → Timer
2. Turn on Timer Status. This also shows the floating Timer button and your cardio data
3. Create a preset: name, number of rounds, work seconds, and rest seconds. A live summary shows the total time
4. Set the volume for beeps and voice countdowns

Start a session

1. Tap the floating Timer button
2. Pick a preset and start
3. Work and rest phases run automatically with beeps and voice countdowns

Can’t see the Timer button? It’s off by default. Enable it in Profile → Timer → Timer Status.

Where your sessions appear

Sessions are logged automatically with duration, rounds planned vs done, and the time:

• Dashboard — a Cardio stats card with total sessions, total hours, completed/partial rounds, your most-used workout, and recent sessions
• Records page — the Cardio Workout section below Strength Workout, with search, sort by date, and delete
• Calendar — cardio sessions appear as cardio day cells

You can keep up to 20 presets.

Use AI Coach

AI Coach is a strength and conditioning specialist powered by Google Gemini. Open it from the AI Coach button, then type or speak.

Two interfaces: quick tip cards per coaching mode, and a full conversational chat overlay.

Chat overlay

The chat is where AI Coach becomes a training partner. Have ongoing conversations about any aspect of your training. The AI remembers your session history and analyzes your workout data before responding.

Ask things like:

• Why is my bench press stalling?
• What should I eat during a hypertrophy phase?
• I feel run down — should I deload?
• Design a push/pull/legs split for me

Voice input

Type or tap the mic button to speak. Speech is transcribed to text in real time. Convenient for mobile or when your hands are full. Transcribed text goes through the same AI and history as typed input.

Conversation history

Every chat session is saved. Rename sessions, revisit past conversations, revert to an earlier point, or delete old sessions. History persists across page loads.

Training context

Before each response, AI Coach analyzes your workout history, 1RM estimates, strength benchmarks, push/pull/legs balance, phase distribution, recovery score, and training frequency. Advice is personalized to your actual data.

Six coaching modes

Token caps

AI Coach has a daily usage limit of 20,000 tokens per user for chat conversations. Trial users have a 10,000 token daily limit. The usage window is a calendar day and resets at midnight. Your current usage is shown in the chat overlay. We monitor usage patterns and may adjust caps as we learn how the system is used.

Custom API key

Pro users can optionally use their own Google AI Studio API key. Add it in Profile → AI Coach. Site token caps are checked first — when the daily limit is reached, your key is used as a fallback so you can keep chatting. Usage on your key is not counted against site caps. Your key stays server-side and is never shown to other users.

Getting started

• Enable AI Coach from your profile settings
• Open any exercise chart or the result form to see the tip panel
• Click “Start Chat” for a full conversation
• Tap the mic to speak instead of type

Use the Voice Assistant

The Voice Assistant is your AI training partner. Powered by Google Gemini Multimodal Live API with real-time voice conversation. It knows your workout history, your 1RMs, your strength benchmarks, and your training patterns. It gets better as you log more data.

Training intelligence

The assistant accesses your full workout history. It can analyze trends, detect patterns, and give personalized advice:

• Why your bench press is stalling — trend analysis, PR frequency, training balance
• What weight to use next session — progressive overload recommendations based on your data
• Am I overtraining push muscles? — push/pull/legs distribution analysis
• Recovery alerts when performance declines across sessions

Voice-powered workout logging

Log sets hands-free while you are under the bar. The AI confirms before submitting so you never log the wrong number.

• “Log 80 kg for 8 reps” — fills the form and confirms
• “Log 8 reps” — logs reps using the last weight
• “Select bench press” — picks the exercise, switches type if needed

Navigation and control

Move around the app, change settings, manage your account by voice.

• “Go to my bench press chart” — opens the performance chart
• “Show my history” — opens your workout history
• “Go to profile” — opens settings
• “Enable dark mode” — toggles dark theme
• “Open my subscription” — opens billing portal

Performance analysis

• Personal records — best, current, and lowest 1RM for any exercise
• Performance summaries — total sessions, improvement percentage, trend direction
• Strength benchmarks — your level (Beginner through Elite), percentile ranking, next milestone
• Global progression — consistency score, which exercises are improving or regressing

Integration with other features

• AI Coach — open the panel, switch coaching modes, read tips
• Calendar — view training patterns, add notes, set reminders
• Music player — play, pause, skip, volume, playlists
• Exercise library — search, filter, open details

Eight AI voices

Each voice has a distinct personality. Pick the one that keeps you motivated.

• Playful, witty (male)
• Deep, authoritative (male)
• Gruff, intense (male)
• Confident, direct (male)
• Relaxed, calm (male)
• Gentle, motherly (female)
• Melodic, enthusiastic (female)
• Warm, sophisticated (female)

Token caps

Voice Assistant has a daily usage limit of 800,000 tokens per user. Trial users have a 500,000 token daily limit. Usage is measured over a rolling 24-hour window rather than a calendar day. Check your current usage in your profile page under Voice Assistant configuration. We monitor usage patterns and may adjust caps as we learn how the system is used.

Custom API key

Elite users can optionally use their own Google AI Studio API key. Add it in Profile → Voice Assistant. Site token caps are checked first — when the limit is reached, your key is used as a fallback so you can keep talking. Usage on your key is not counted against site caps. Your key stays server-side and is never shown to other users.

Getting started

• Tap the floating microphone button on any screen
• Grant microphone permission when prompted
• Start speaking naturally — the assistant listens when you talk, stops when you pause
• You can interrupt the AI at any time
• Say “What can you do?” for a full capabilities overview

Use the Timeline

The Timeline shows your progress photos in a horizontal gallery on the dashboard.

Add photos

1. Go to Profile → Timeline Upload
2. Click to select a photo, or take one with your camera
3. Photos appear on your dashboard timeline in upload order

The timeline helps you see physical changes over time — side by side with your workout data. Your body weight chart is also available at /weight-chart/.

Use the Calendar

The Calendar shows your training consistency at a glance. It appears on the dashboard.

How it works

• Each day with a logged workout shows as a filled cell
• Timer sessions add cardio day markers
• Tap any day to see your workout details or add a note

Get reminders — enable workout reminders in Profile → Workout Reminders, then allow push notifications. See Push Notifications for setup steps.

Use the Music Player

The Music Player is a floating mini-player that stays with you across the app.

Add music

1. Go to Profile → Music
2. Upload MP3 files
3. Create playlists to organize your tracks

Controls — the floating player lets you play, pause, skip, and adjust volume without leaving your current page. The music keeps playing as you move around the app.

View Your Records

Your records page (/my-records/) shows both your strength and cardio workout history in one place.

Strength Workout (top section) — every exercise you have logged:

• Click any exercise to drill down into its full history and chart
• Filter by category, muscle group, or exercise type
• Search by exercise name
• Sort by date, edit, or delete entries
• PR flags mark your personal records

Cardio Workout (bottom section) — every timer session:

• Search by workout name
• Sort by date
• Delete sessions

Both sections show only when you have logged data for them.

Check Your Benchmark

The benchmark page (/user-benchmark/) shows your strength standard for every exercise you log.

Toggle between Weighted and Calisthenics exercises. Each exercise card shows:

• Your current level (Beginner through Elite)
• Your percentile ranking
• What you need to reach the next milestone

Benchmarks are calculated by dividing your 1RM by your bodyweight, with adjustments for age, gender, and exercise type. See Strength Benchmarks under Training Concepts for the full methodology.

Track Your Weight

The weight chart page (/weight-chart/) shows your body weight history over time.

How it works

• Your weight pulls from your profile data
• Update your weight in Profile → Edit Profile
• The chart shows trends — gains, losses, or maintenance

Why it matters — your bodyweight is the denominator for every strength benchmark. Keeping your weight current makes your 1RM-to-bodyweight ratios accurate.

Watch Training Videos

The videos page (/videos/) brings training content from YouTube right into the app.

How it works

• Local tab — videos from publishers we follow
• World tab — additional recommended channels
• Tap any video to watch it inline
• Filter by Shorts or Regular videos

History and Watch Later — open the side panel to see videos you have watched or saved for later. Tap the hamburger menu on the video page.

Install the Android App

The Android app is an optimized wrapper around maxreptracker.com. You log in with the same account you use in the browser, and all your data stays in sync.

Requirements

• Android 7.0 (API 24) or newer
• An internet connection — the app loads from the live site

Install

1. Go to the Android app section on the site
2. Download the APK file
3. Open the downloaded file
4. If prompted, allow “Install unknown apps” for your browser or file manager
5. Dismiss the Google Play Protect warning — the APK is signed by MaxRepTracker
6. Tap Install, then open MaxRepTracker and log in

Updates

When a new version is available, download the updated APK from the same place and install it over the current one. Your data stays. A Play Store release with automatic updates is planned.

iOS

The iOS app is not available yet. See iOS App (Coming Soon).

App Tips & Gestures

A few gestures and behaviors are specific to the app.

Pull to refresh — at the top of any page, swipe down and release to reload the page.

Hard refresh (clear the cache) — pull down 3 times within 5 seconds. The app clears its cache, cookies, and stored data, then reloads to the home screen. Use this when the app looks stale or misbehaves after a site update.

Automatic cache maintenance — the app clears its cache by itself every 7 days, so this is rarely needed.

Offline page — when there is no connection, the app shows an offline page with a Retry button. Tap it once you are back online.

Back button — goes back one page. On the home screen, press back again to exit the app.

Push notifications — workout reminders arrive even when the app is closed. On Android 13 and newer you are asked for notification permission the first time.

Voice assistant — the microphone uses your phone’s native speech recognition instead of relying on the browser.

Music — the music player keeps playing when the screen is off or you switch apps. Control playback from the notification.

External links — links to other websites open in your phone’s browser, not inside the app.

The app stays in portrait orientation.

iOS App (Coming Soon)

The iOS app is in development.

Until it is available, iPhone users get the complete MaxRepTracker experience in Safari — the site is fully mobile-optimized, and reminder notifications work in supported browsers.

See the app section on the site for current availability.

Features by Tier

MaxRepTracker has three subscription tiers. All tiers include core logging, timeline, calendar, and the interval timer. Higher tiers add more features.

What each feature includes

Core logging — 1RM estimation, strength benchmarks, exercise library, training zone, progress charts.

Timeline — progress photo gallery on your dashboard. Upload from Profile.

Calendar — training consistency with day cells, cardio markers, and notes.

Interval Timer — floating round-based work/rest timer. Sessions logged automatically.

Music Player — floating mini-player. Upload MP3s. Create playlists.

History — strength and cardio workout history with filters, search, and drill-down.

Personal Records — PR flags on every exercise. Lifetime bests tracked automatically.

Custom API key — AI Coach (Pro and above) and Voice Assistant (Elite) users can supply their own Google AI Studio key and bypass site token caps.

All tiers come with a 7-day free trial. After the trial, access becomes read-only until you subscribe.

Dashboard Elements

Your dashboard shows your most recent exercise results. Each exercise appears as a card with your 1RM, training zone spectrum, and a mini progress chart.

Card navigation

• Click anywhere on the card — opens the exercise chart page for that exercise
• Update — go to the result form to log a new set
• History — view all past results

Filter cards by category and type: Weighted, Calisthenics, and Weighted Calisthenics — with further filters for Upper Body, Lower Body, Push, Pull, Legs, and training phase (Strength, Hypertrophy, Endurance). Timeline and calendar widgets appear below the cards. When the Timer is enabled, a Cardio stats card also appears with total sessions, total hours, completed/partial rounds, your most-used workout, and recent sessions.

Profile Configuration

The Configuration area on your Profile page, below Edit Profile, puts every setting in one place.

Some options appear only with the right subscription. For example, Voice Assistant shows an upgrade card until you reach the Elite tier.

Subscription Management

Upgrade or downgrade

1. Go to Profile → Subscription
2. Choose your tier and confirm

Cancel

1. Go to Profile → Subscription
2. Click cancel. Access continues until the end of the billing period

All plans include a 7-day free trial. After the trial, access becomes read-only until you subscribe.

Privacy & Data

Your data belongs to you.

• GDPR-compliant — request your data or delete your account
• No ads. No social tracking
• AI Coach is off by default
• Voice Assistant mic only activates on tap

Delete your account anytime from Profile → Delete Account.

Push Notifications

Get browser reminders on desktop and mobile.

Set up reminders

1. Go to Profile → Workout Reminders
2. Turn on the calendar
3. Set your reminder time
4. Allow notifications when your browser prompts

Click a notification to jump to the workout log.

FAQ & Support

What is a best set? Your strongest set per exercise per day.

How does the app estimate 1RM? Hybrid Brzycki-Epley formula. No max-out needed.

What are training zones? Percentage ranges of your 1RM: 70-85% for size and strength, 85-95% for max strength, 50-70% for endurance.

How do strength benchmarks work? Your 1RM divided by bodyweight. Five levels from Beginner to Elite.

Calisthenics support? Yes. Bodyweight percentages are pre-loaded for each exercise.

Why don’t I see the Timer button? It’s off by default. Enable it in Profile → Timer → Timer Status.

Where do I manage my settings? Profile → Configuration covers Edit Profile, Subscription, Training Zones, Timeline Upload, Workout Reminders, Timer, Music, AI Coach, Voice Assistant, Dark Mode, Delete Account, and Log Out.

Is Voice Assistant always listening? No. Only when you tap the mic button.

My progress has stalled. See the Training Concepts section, Why Progress Stalls.

Can I use my own API key? Yes. Pro users can add a Google AI Studio key for AI Coach, and Elite users for the Voice Assistant. Your key is used as a fallback once site token caps are exhausted, and usage on it bypasses caps. Manage it in Profile → AI Coach or Voice Assistant.

How do I update the Android app? Download the updated APK from the Android app section on the site and install it over the current version. Your data stays.

The app shows the offline page. Check your connection, then tap Retry. If the app still looks stuck or outdated, do a hard refresh: pull down 3 times within 5 seconds.

How do I clear the app’s cache? Pull down 3 times within 5 seconds for a hard refresh. The app also clears its cache automatically every 7 days.

Found a bug? Swipe from the right edge of the screen to open the bug report form. You can attach a screenshot.

Need support? Use the contact form.