GAINS Fit vs Progress

GAINS puts training, nutrition, and coaching in one app, built by coach Ely Cohen. TRAIN Follow structured programs for bodyweight, dumbbells, rings, calisthenics skills, core, and mobility. Every workout has a guided warm up, the main work laid out by muscle group with sets, reps, and rest, and a cool down. Browse a library of 368 exercise demo videos, each with a target muscle map, the equipment you need, and clear form cues. LOG EVERY SET The workout logger tracks your weight and reps set by set, with set types, a rest timer that starts on its own, and a stopwatch. Your session saves as you go, so you never lose your place. DIAL IN NUTRITION Log meals fast with search across a large food database, or drop in a quick estimate. Adjust portions, edit the nutrition facts, and watch your calories and macros add up in real time. TRACK YOUR BODY Log your weight and steps and see clean weekly, monthly, and yearly charts built from your own data. Capture front and back progress photos in the app and compare your before and after over time. STAY CLOSE TO YOUR COACH Get a direct line to coach Ely, plus a library of coaching videos on training, nutrition, recovery, and mindset. Ready for more? Apply for 1:1 VIP coaching to get a personalized plan and two way messaging with your coach. Free to download. Create your account, complete your personalized setup, and start exploring. A membership unlocks the full training library and guided workouts.

Progress your way. Progress tracks your workouts, automates your progression, and takes the guesswork out of your training — so you can focus on lifting. WORKOUT TRACKING Log every set, rep, and weight with a clean, distraction-free interface. Built-in rest timers keep you on pace. Exercise notes keep your cues close. ADVANCED TRAINING Automatic progressive overload — set a weight increment per exercise and the app adds it after every successful session. No spreadsheets. No manual tracking. Pyramid sets — assign each set its own weight and rep target. The app sequences through automatically and the plate calculator updates for each set. Supersets — group exercises back-to-back with a live display of what's next so you never lose your place. Plate calculator — built into every exercise. Shows exactly which plates to load, updated for every set. Full exercise customisation — control weight type, sets, reps, rest time, and progression settings per exercise. AI PROGRAM BUILDER Answer a few questions about your goals, experience, available equipment, and any injuries or constraints. The AI builds a complete multi-week training program tailored to you. Not a template. Ask the AI to adjust it if anything isn't right. AI WORKOUT BUILDER Need a single session? Generate a workout built around your goals and equipment in minutes. AI NUTRITION PLANS Tell the AI your goals and dietary preferences — it generates a personalised nutrition plan with calorie targets, macros, and meal guidance. Export it as a PDF to keep on hand. TRACK YOUR PROGRESS Every lift you log builds your history. Per-exercise charts show your strength trends over time — weight moved, estimated 1RMs, and personal records in one view. AI COACH Ask the built-in AI coach anything — form tips, program adjustments, recovery advice. It knows your history and gives answers based on your actual data, not generic advice. APPLE WATCH Leave your phone in your bag. Track full workouts from your wrist with heart rate monitoring and a live rest timer. LIVE ACTIVITY & DYNAMIC ISLAND Your rest timer lives in the Dynamic Island and on your Lock Screen — always know when it's time for the next set. iCLOUD SYNC Your workouts, programs, and history sync automatically across your iPhone and Apple Watch. APPLE HEALTH Progress writes your completed workouts to Apple Health, keeping all your fitness data in one place. MAKE IT YOURS Choose from four themes — Forest, Ocean, Bloom, and High Contrast — and set your preferred weight units. Download Progress and start training your way.