Getting Started with StrengthMaxxer

Your first workout in 60 seconds

Open StrengthMaxxer, tap the + button, and you're in the workout creation wizard.

1. Name your workout and pick an icon - Push Day, Pull Day, Full Body, whatever fits your split
2. Select exercises from the library of 200+ options, organized by muscle group and equipment type
3. Set your targets - weight, reps, sets, and rest time per exercise
4. Hit save. That's it.

When you're ready to train, tap your workout and start logging sets. The app tracks your weight, reps, and RPE for every set, then uses that data to calculate what you should lift next time.

Choosing a progression mode

This is where StrengthMaxxer differs from every other tracker. Instead of just recording what you did, it tells you what to do next.

You have six progression algorithms to choose from:

Linear is the default. If you hit all your target sets and reps, the app adds one weight increment next session. If you stall for three consecutive sessions at the same weight, it programs a 10% deload automatically. Simple, effective, and the right choice for most beginners.

Double Progression adds a rep range. You start at the bottom (say, 8 reps) and work up to the top (12 reps). Once you hit the top of the range on all sets, weight goes up and reps reset to the bottom. Good for intermediate lifters who want auto-regulated volume.

RPE Autoregulation adjusts weight based on perceived effort. The app targets RPE 7.5. If your sets feel too easy (RPE under 6.5), weight goes up 5%. Too hard (over 8.5), weight drops 5%. Two sets at RPE 10 triggers an emergency deload. For experienced lifters who know their body.

Undulating, APRE, and Tonnage cover periodization, autoregulated progression testing, and volume-targeted hypertrophy training respectively. You can read about each in the app's help section.

You set a global default, but every exercise can override it. Bench press on Linear while your accessories use Double Progression - whatever makes sense for your training.

Understanding your strength score

After your first session, StrengthMaxxer starts scoring your lifts. Here's how it works:

Your estimated one-rep max is calculated using the Brzycki formula - weight x (36 / (37 - reps)) - then compared against population standards for that exercise, adjusted for your gender and body weight.

The result is a percentile. Not a vague tier, but a number: "You're stronger than 62% of lifters at your body weight on this exercise."

Those percentiles map to five tiers:

• Beginner (0-5th percentile)
• Novice (6-20th)
• Intermediate (21-50th)
• Advanced (51-80th)
• Elite (81-100th)

Your overall strength score averages across all tracked exercises, weighted by muscle group coverage. The more exercises you track, the more accurate it becomes.

Training with Apple Watch

If you have an Apple Watch, the companion app lets you log sets without pulling out your phone.

Rotate the Digital Crown to adjust weight and reps - no tiny buttons on a small screen. Rest timers send haptic taps to your wrist when it's time for the next set. PR celebrations buzz differently so you know immediately.

Templates sync from your phone automatically. When you finish a workout on the watch, the data syncs back and triggers the same progression calculations as a phone session.

Tips for the first two weeks

• Log everything. Even bad sessions. The progression algorithms need data to work. Skip a session and the app can't calculate your next targets.
• Start with Linear progression. It's the simplest and most forgiving. You can switch modes per-exercise later once you have a baseline.
• Set accurate body weight and gender in settings. Your strength scores depend on these values for population comparison. Wrong inputs mean wrong percentiles.
• Check the fatigue indicators. If the app shows your chest at 40% fatigue, maybe don't start another push session. The fatigue model tracks recovery per muscle group over 48 hours.
• Use the rest timer. It auto-starts when you complete a set. Consistent rest periods make your session-to-session comparisons more meaningful.

That's everything you need to get started. The app handles the rest.