LiftPilot

LiftPilot guide

How to use LiftPilot step by step. Button names are the ones you’ll find in the app.

Account and goals

Sign up with email and password, Google or Apple. The first time, LiftPilot asks for sex, date of birth, height, weight, activity level and goal (lose fat, maintain, build muscle) with the pace in kg per week.

From these we calculate your basal metabolic rate (Mifflin-St Jeor formula), daily needs and your calorie, protein, carb and fat targets. You can change everything in Settings → Body data and goals, including setting calories manually, grams of protein per kg and fat percentage.

Web, iPhone and Android

Use LiftPilot in your browser at app.liftpilot.fit and with the iPhone and Android apps. Your data is the same everywhere. On your phone you can also add the site to your Home screen to open it like an app.

Features that rely on the phone (Apple Health, Health Connect, barcode camera, reminders and vibration when rest is over) are available in the apps.

The Today screen

Your daily summary: calories left, eaten and burned, protein, carbs and fat, water, today’s workout with the muscles you’ll train, supplements to tick off, this week’s workouts and the muscle recovery map.

Routines

In Training → New routine name the routine and add one or more days (e.g. “Push”, “Pull”, “Legs”). For each day choose the exercises and set sets, minimum and maximum reps, rest in seconds and notes.

Ready-made routines include full body, upper/lower, push/pull/legs and a home routine: Use this routine copies it into yours so you can change it. Routines you no longer use can be archived.

Supersets: tap Superset with next between two exercises to link them (three or more for tri-sets and giant sets). Linked exercises alternate set by set with no rest; the timer starts after the last exercise in the group. You can also create or break a superset during the workout from the ⋯ menu.

LiftPilot remembers the last day you did and suggests the next one on Today.

Exercises and tutorials

The Exercises section collects the most common gym exercises, filterable by muscle and equipment. Each exercise shows primary and secondary muscles on the body map, step-by-step technique, tips and mistakes to avoid and the Watch the video tutorial button.

Below are your numbers: estimated 1RM, heaviest weight, best set, progress over time and the last time you did it. If an exercise is missing, create it with Create custom exercise, choosing muscles, equipment and optionally a video link.

Workout in progress

Tap Start on a routine day (or Start an empty workout). Each exercise shows its sets with the Prev. column, the weight and reps from last time: tap it to copy them.

  • Enter kg and reps and tap ✓: the set is done and the rest timer starts, with ±15 s and Skip.
  • Tap the set number to mark it as a warm-up (it doesn’t count towards volume and records); long-press it to delete it.
  • The “↑ Try 82.5 kg” hint appears when you completed all target reps last time.
  • From the ⋯ menu you move, replace or remove an exercise and change its rest.

The workout is saved on your device until you tap Finish, even if you close the app. At the end you see duration, volume, estimated calories, muscles worked and new records.

Records and progress

In Progress pick the period (1, 3, 6 months or a year) and you’ll find: weight and BMI, workouts and volume per week, sets per muscle in the last 7 days (growth usually takes 10–20 weekly sets per muscle), calories eaten and burned, personal records and the workout calendar.

Estimated 1RM uses the Epley formula: weight × (1 + reps / 30).

Calculators

In Calculators you estimate your 1RM from a set and see the weight for each percentage; the plate calculator tells you which plates go on each side of the bar you use.

Food diary

In Nutrition you’ll find the day’s four meals. Use + to search for a food, choose grams or servings and see calories and macros right away. Recently used foods are always at the top. Tap a food in the diary to change the amount or delete it; Copy from yesterday repeats a meal.

You can create custom foods with the per-100 g values from the label and a serving (e.g. “1 pot = 150 g”).

Barcodes and products

In the app tap the barcode icon and point the camera at the package; on the website type the number under the bars. Packaged products come from Open Food Facts, a free collaborative database: if a product is missing, create it as a custom food.

Supplements

In Supplements pick the ones you take (whey, casein, creatine, amino acids, pre-workout, caffeine, omega-3, vitamin D, magnesium, multivitamin and more), with dose, time of day and, in the apps, a reminder at a set time.

You can add the same supplement more than once with different doses and times (e.g. 20 g of protein in the morning and 30 g after training): tap + in the catalogue again or Add it again on its entry.

Tick them off every day from Today or Nutrition. Calories and protein from supplements (e.g. 30 g whey = 120 kcal and 24 g protein) are added to your diary.

Supplement information is general and is not medical advice.

Calories burned and Health

In the apps connect Apple Health (iPhone) or Health Connect (Android) from Settings: LiftPilot reads steps, active and resting calories. Active calories from Health already include workouts and steps recorded by your phone or watch.

Without Health, calories burned are estimated from logged workouts (MET × weight × duration), steps and activities you add manually (football, cycling, swimming…). On the website you can enter the day’s steps and active calories.

With Add calories burned to your budget, activity calories are added to your daily goal.

Weight, measurements and photos

From Progress → Log weight and measurements record weight, body fat and circumferences (waist, chest, arm, thigh, hips). Your latest weight updates your targets.

Progress photos (front, side, back) are private: only you can see them. Long-press a photo to delete it.

Settings and data

  • Default rest, bar weight, vibration when rest is over, screen always on.
  • Workout reminders on the days and at the time you choose (apps).
  • Language (Italian, English), light, dark or system theme and app colours: Energy (orange), Lime, Cobalt, Emerald, Amethyst.
  • Export all data as a JSON file and Delete account and data permanently.

For questions write to support@liftpilot.fit.