01
Set up Grain Gym in 5 minutes
Install Grain Gym, pick a program and start your first session. You don't need an account.
Guide.
Start with the plan, then find the next useful answer. The guide follows the work from first session to readable progress.
00Start here
- 01
Set up Grain Gym in 5 minutes
Install Grain Gym, pick a program and start your first session. You don't need an account.
- 02
Pick your first program
Match one of the 13 built-in programs to the days you can train and how long you've been lifting.
- 03
Run your first workout
Start the session, log sets with the keypad, use the rest timer, finish and read the summary.
01Getting started
02
Pick your first program
Match one of the 13 built-in programs to the days you can train and how long you've been lifting.
03
Run your first workout
Start the session, log sets with the keypad, use the rest timer, finish and read the summary.
04
What 'the math' actually does
How Grain Gym turns your last session and the program's rule into your next target, across 11 progression systems.
05
Bring an existing program with you
Import a program as a JSON file, check the preview, and fix anything flagged before you run it.
06
What's in the free app
Programs, logging, tools, import, export and backup are all in the free app, and there is no subscription.
02Programs and workouts
01
Programs, workouts and Saved Workouts
A program is a multi-week plan, a workout is one session, and a Saved Workout is a session you can run again.
02
Library vs Explore
Library holds your current program, programs, Saved Workouts and exercises. Explore is the catalog.
03
Swap an exercise mid-workout
Replace an exercise from its menu, then choose whether the swap lasts one workout, one day or the whole program.
04
Edit a past workout
Open a session from History, choose Edit Workout, fix the sets, and save. Your PRs and training max update to match.
05
Skip a session or miss a week
Your place in a program moves only when you finish a workout, so a gap costs you nothing. After 14 days off, Grain Gym suggests a lighter restart.
06
Take a deload or rest week
Which programs build in deload weeks, what repeated failed sessions do, and how the Welcome Back suggestion scales with time off.
03Progression and tracking
01
How Grain Gym picks your next weight
Each program runs on a progression rule. What each of the 11 does with your last session.
02
How bodyweight and assisted exercises work
Bodyweight exercises log reps, with weight optional. Assisted exercises log like any other.
03
Read the Coach note
The Coach note on an exercise card recaps your last session before you lift and says what the program decided after you finish.
04
Track progress on the Progress tab
The Progress tab has five sections: Overview, History, Exercises, Insights and PRs. What each one shows.
05
When to use RPE, when to ignore it
RPE is a 6 to 10 scale you can log on any set. Grain Gym saves it with the set, and some programs use it as a target.
06
When the numbers stall
What Grain Gym does after repeated misses, and when to lower a training max, change program or look at recovery.
04Account, sync, billing
01
Your data lives on your device
Every set is saved on your phone first, so Grain Gym works without a signal. An account is only for backup.
02
Backup vs sync
A backup is a snapshot you restore on purpose. Sync between devices isn't available yet, so a backup is how you move data.
03
Use Grain Gym on more than one device
Sync between devices isn't available yet. To move to a new phone, back up on the old one and restore on the new one.
04
Coming soon
Sign in, sign out, delete your account
This guide article is coming soon. It drops when the feature ships.
05
Coming soon
Connect Web Access
This guide article is coming soon. It drops when the feature ships.
06
Coming soon
Purchases and refunds
This guide article is coming soon. It drops when the feature ships.
07
Coming soon
Gym+ and custom programs
This guide article is coming soon. It drops when the feature ships.
08
Coming soon
How the free trial works
This guide article is coming soon. It drops when the feature ships.
05Troubleshooting
01
My imported program didn't map cleanly
Read the import preview for unmatched exercises and flagged rules, and use the repair options when an import fails.
02
My workout disappeared
Check History, then an unfinished workout, then a backup. Most missing sessions are in one of the three.
03
My numbers don't match across devices
Each phone keeps its own record, and sync isn't available yet. Move data with a backup.
04
Coming soon
Sign in failed on Google or Apple
This guide article is coming soon. It drops when the feature ships.
05
Coming soon
Restore purchases isn't working
This guide article is coming soon. It drops when the feature ships.
06
Weight increment looks wrong
Targets round to a fixed grid, and your plate settings only drive the plate calculator. Check the unit first.
07
Rest timer didn't fire
Check Alert Status and run Test Full Alert in Settings, then your phone's notification, focus and battery settings.