Build a strength workout

Before you start

Build on iPhone or the web. On Android, New workout in your workout library opens the web builder.

Build a workout on iPhone

1. In Workouts, tap Quick Start.
2. Under Choose your workout type, pick a strength type.
3. Tap Search to add an exercise and choose exercises. Find them by name, or filter by equipment and muscle group.
4. For each exercise, set reps, weight and effort (RPE, 1 to 10). Use the exercise’s menu to Add Set, Add Rounds, add Notes, Duplicate it or Replace Exercise.
5. To pair exercises, use Add as Superset when choosing the next exercise, or Add Exercise to Superset from an exercise’s menu.
6. Tap SAVE WORKOUT, give it a name and choose a folder.

Build a workout on the web

1. Open WORKOUTS and select New template.
2. Name the workout and choose its type.
3. Open the menu and choose Browse Exercises, then add exercises with ADD TO WORKOUT.
4. Set reps and targets for each set. Add target columns such as Weight (kg), RPE (/10) or Bar Speed (m/s). Use an exercise’s menu to Add Set, Add Rounds, add Notes or Duplicate it.
5. Select Save Workout. Choose a Folder (or + New folder…). When you edit a saved workout you can Overwrite it, or tick Save as a new template to keep both.

Time-based sets

Each set is counted in reps by default. To make a time-based set (a plank, or a timed circuit station), change the set’s duration from Reps to Time. Distance and Calories are also available.

Find an exercise

• On the web, open EXERCISES in the side menu (Exercise Library). On iPhone, the exercise search opens from the builder.
• Search by name, or filter by equipment and muscle group.
• Open an exercise to see the muscles it works and photos or videos of how to do it.

Create your own exercise

When the library doesn’t have the exercise you need:

1. Web: on Exercise Library, select Add custom exercise. iPhone: in the exercise search, tap Create Custom Exercise.
2. Enter a Name.
3. Choose a base exercise: pick something close to yours. Beoflow uses it to track strain accurately.
4. Set Equipment and Muscles and add a Description if you like.
5. Save. From the builder on the web, Create & Add saves it and adds it to your workout.

Open your exercise later to edit or delete it.

Changing the workout type

On the web, switching a strength workout to a cardio type asks Change workout type? first. If you confirm, every set group becomes an interval and the exercises are replaced.

Troubleshooting

• “No exercises found”: try a shorter search or clear filters, or create a custom exercise.
• “You already have a custom exercise with this name”: pick a different name.
• My exercises disappeared after changing the type: changing to a cardio type replaces them. Add them again, or switch back and rebuild.
• I’m on Android and a web page opened: that’s expected. The builder runs as a web page on Android.

FAQ

How do I build a workout? Start a new workout (Quick Start on iPhone, New template on the web), choose the type, add exercises and set reps, sets and targets, then save it. It appears in your workout library, ready to schedule or start. For bike, run and swim sessions, see the cardio builder guide.

Can I log effort? Yes. Add RPE as a target, on a scale of 1 to 10.

Privacy

Workouts and custom exercises you create are yours. Others see them only when you share a workout or folder, or make it public. A workout shared with someone includes the custom exercises in it.

Related

• Build a cardio or interval workout
• Workout library