FAQ
Quick answers. For detailed explanations of every feature, see the How it works guide.
What is LiftShift?
LiftShift is a free and open source workout analytics tool that connects to Hevy, Strong, or Lyfta and provides insights your logging app doesn’t offer — muscle heatmaps, plateau detection, set-by-set feedback, PR tracking, per-joint injury risk scoring, strength imbalance detection, and AI-ready exports. Everything runs locally in your browser. See the About page for more.
Does LiftShift store my workout data?
No. LiftShift does not store your full training history on any LiftShift-owned server. All computation happens locally in your browser using IndexedDB. We never see your sets, reps, or exercise history. For full details, read the Privacy page.
Which workout apps are supported?
LiftShift supports Hevy (via API sync, recommended), Strong (via CSV import), and Lyfta (via CSV import). You can also combine data from multiple apps into one unified dashboard. See Supported apps for step-by-step import guides.
How does plateau detection work?
LiftShift analyzes your recent workout history for each exercise and checks whether your performance (volume load, estimated 1RM, and rep quality) has stalled or declined over a configurable window. When a plateau is detected, it provides a status label (Getting stronger, Plateauing, or Taking a dip) along with specific, actionable suggestions — like changing rep ranges, adding accessory work, or adjusting frequency. Read the How it works guide for the full methodology.
Can I export my data for AI analysis?
Yes. LiftShift includes a one-click AI-ready export that formats your training data with built-in analysis modules including junk volume audit, structural balance, joint health, program adherence, and more. You can paste the export into any LLM for personalized training insights. See the AI reference page for details.
What kinds of PRs does LiftShift track?
LiftShift tracks seven types of personal records — weight, 1RM, set volume, session volume, reps, weighted reps, and distance — across two tiers: all-time bests (your strongest performance ever for an exercise) and 1-month bests (your best in the last month, useful for monitoring recent progress). It also detects premature PRs (when you hit a PR but your volume and rep quality suggest you pushed too far) and flags PR droughts when you haven’t set a new record in a while.
What is set-by-set feedback?
After every workout, LiftShift analyzes each set across 19 predefined scenarios — including RIR errors, volume mismatch, intensity drops, rep quality issues, and more. Each set gets a badge, a plain-English explanation, and a concrete improvement suggestion. This gives you coaching-style feedback without needing a coach.
What is the Injury Risk card?
The Injury Risk card estimates joint stress from 0 to 100 percent for each joint you train. It combines three factors: your workload ratio (this week’s sets vs. your 4-week average), recovery (back-to-back training days on the same joint), and antagonist balance (volume ratio between opposing muscle groups). Lower is safer — a spike above 40 percent suggests considering a deload or rebalancing your program. It is a load-management hint, not medical advice. See the How it works guide for the full methodology.
What is Strength Imbalance?
Strength Imbalance compares your estimated 1-rep max across 13 related exercise pairs (bench vs. overhead press, rows vs. bench, squat vs. bench, curls vs. pushdowns, and more) against typical ratios from population statistics — roughly 28 million logged lifts. When one side of a pair falls outside its typical band, LiftShift flags it as a watch or flag, shows your weekly trend over the last 3 months, and tells you whether the gap is closing or widening. A flagged ratio is a hint — it can mean a real imbalance, different training history, or a logging difference — never a verdict on your form.
Why do some charts look wrong?
Charts are recalculated based on the selected date range in the calendar filter. If a date range is active, all metrics reflect only that window — which can make charts look different than expected. Clear the calendar filter or select “All time” to see your full history. Also, make sure you’ve imported enough data for meaningful trends. See the How it works guide for calendar filtering details.
Is LiftShift a coaching app?
No. LiftShift is an analytics tool, not a coaching service or workout program generator. It gives you data-driven insights, status labels, and suggestions — but it does not write programs, provide medical advice, or replace a qualified coach. Think of it as a second pair of eyes on your training data.
Didn’t find your answer? Check the How it works guide for deep dives into every feature, or open an issue on GitHub.