Pocket Squat vs Outdo

■ Built around the one exercise that matters most: the squat Most of your muscle mass sits in your lower body, and it is also the first to decline with age. That is why this app does not do push-ups or crunches. It does one thing: squats, done properly, kept up for good. Hold your phone (or wear your Apple Watch) and squat. The motion sensor counts every rep. No tapping required. ■ The 120-minute insight from modern health science Large-scale epidemiological studies, including research associated with Harvard T.H. Chan School of Public Health, have reported that people who do 90 to 120 minutes of strength training per week, such as squats, have a 13% lower risk of all-cause mortality compared with people who do none. Do nothing, and lower-body muscle naturally declines with age, quietly eroding your healthspan. This app is built to push back against that decline at an extremely low cost. ■ Raise the load effectively with Serious Training Mode Repeat the same number of reps forever and your muscles simply adapt. Turn on Serious Training Mode and the app judges the pace of every rep. Only reps done at a controlled pace of one every 1.5 to 5 seconds count as proper reps. Bouncing up fast, or resting mid-set, does not count. * A set with 60% proper reps is a proper workout * Get 3 proper workouts a day on 3 days a week, and your reps per set go up by 10% automatically Only people who earn it get more load, a little at a time, every time. It is the progressive overload a trainer would give you, in your pocket. ■ Sustainable and fun to keep up One set is 15 squats, about 30 seconds. No gym time required. * Sitting alarm: get nudged at the interval you choose during desk work * Scheduled reminders: on waking, at noon, in the evening, whenever fits your day * Extended healthspan: after every set, see in real time how much healthy time you have added. Your effort becomes a visible asset * Streaks and history: weekly, monthly and all-time charts with estimated calories * 10 color themes: the app's colors and its Home Screen icon change together * Apple Watch: count on the Watch alone, with records synced to iPhone * Apple Health: every set is saved as a workout Start investing in your lower body today. Fifteen seconds at a time can change your future. —— Pricing: Pocket Squat is completely free. Every feature is available at no cost. No in-app purchases, no subscription.

Swap scrolling for push-ups, and outdo yesterday's you. Outdo turns the moments you would reach for your phone, or sit for another hour, into one small, easy set. Pick one goal, like your first 20 push-ups, and get there a few reps at a time. Every skipped scroll, finished set and new best beats who you were yesterday. HOW IT WORKS 1. Pick one exercise: push-ups, plank or wall sit. 2. Take a quick max test. Zero is a fine place to start. 3. Get a plan: an easy set of about half your best, once each desk hour. 4. Test again each week and watch your best climb toward your goal. A SCROLL LIMIT THAT ASKS FOR A SET (OUTDO UNLOCK) Choose the apps you lose time in and set a daily limit. Once you pass it, those apps pause until you do one easy set. Unlocking takes a set, not a tap. You are never locked out: moving is simply the easier way through. START FROM ZERO Can't do a push-up yet? Your sets start against a wall until your first full push-up. Can't hold a plank? Start with a wall plank. Too hard on a given day? Switch to an easier version in one tap. SMALL SETS ADD UP Four push-ups each desk hour is up to 180 push-ups in a working week, and none of it takes a workout. Each set takes about a minute and fits between calls and emails. NO CAMERA, NO STREAKS Outdo never films you. Confirm your reps after a set, or let Apple Watch count them with Outdo Unlock. Miss a day and nothing breaks. ONE NUMBER THAT GOES UP Your weekly max test moves your best toward your goal, and the progress chart shows every test. MADE FOR DESK DAYS Outdo reminds you once per desk hour and never outside the hours you set. Already did a set, or got up and walked? That hour stays quiet. APPLE WATCH Get a tap on your wrist when it's time, start the set from your watch, and see your goal at a glance. Works just as well with iPhone reminders alone. APPLE HEALTH Each set is saved to Apple Health as a short strength workout, next to the rest of your activity. FREE, OR UNLOCK EVERYTHING ONCE Free: one goal, hourly sets, weekly max tests and reminders. Outdo Unlock is a single one-time purchase, with no subscription: - The daily scroll limit, where a set unlocks your apps - More goals: add plank and wall sit alongside push-ups - Rep counting on your Apple Watch - Your whole history, charted PRIVACY Outdo has no accounts. Your sets and goals stay on your devices. Screen Time never tells Outdo which apps you chose. Outdo is not medical advice. If you have an injury or a condition that affects exercise, talk to a qualified professional before starting.