Quick answers

FAQ & troubleshooting

Short answers to the questions we hear most — about progression, logging, backups, profiles, timers, and privacy.

Weights & progression

Why didn't my weight go up?

Reps you type are a draft until you check off the final working set. Progression only reads that rep count once the checkbox is confirmed. Until then, the blue "Next working weight" line keeps the unlogged planning projection: one increment for a main lift, or the same weight for an accessory.

This is deliberate: you can revise a rep count mid-session or log a workout after the fact without each tap changing the prescription. Check the box on the final set and the blue line recalculates from the confirmed result.

Why did next session's weight suddenly change?

You probably edited a past session. Every prescribed weight is recomputed from your full history, so correcting a rep count from three weeks ago rewrites every later occurrence of that lift — the same way fixing a cell in a spreadsheet re-evaluates everything that references it.

The app tells you when this happens: right after the edit, an orange caption appears under the lift, like Rewrote next Bench: 102.5 lb → 105 lb, showing the old and new weight. The blue line above it always shows the current value.

I entered 0 reps — why did the weight drop?

An explicit, confirmed 0 counts as a failure, so the lift deloads. A blank entry means "not done yet" — the app uses its unlogged planning projection instead (one increment for a main lift, or a hold for an accessory).

What does the "Welcome back" prompt do?

After a training layoff, the Workout tab offers to ease you back in. What it offers depends on how long you were away:

• 7–13 days: return each lift to its last successfully completed weight.
• 14–29 days: reduce weights by 10% or 15%.
• 30+ days: reduce weights by 20% or 25%.

It asks once per layoff, per profile. Choosing Keep Current Weights loses nothing — it just records your answer so the same layoff doesn't ask again (a longer gap, or a fresh workout followed by a new gap, re-arms it). The offer can never raise a weight: any lift where the "reduced" number wouldn't actually be lower is left alone. Normal progression resumes from whatever you choose.

What happens when I switch between lb and kg?

Everything converts: starting weights, increments, rounding, warm-up rounding, and the bar itself. Each converted number is snapped to the destination unit's plate grid (2.5 lb or 1.25 kg by default), which is why values land on liftable numbers instead of 45.36 kg. The default bars round-trip exactly — 45 lb ↔ 20 kg.

You can switch back any time. Because of the grid snapping, an arbitrary weight may land one small step off after a round trip — the price of never prescribing a weight you can't load.

My gym's bar isn't 45 lb / 20 kg. Can I change it?

Yes — Settings → Units → Bar weight. Warm-ups never go below the bar, and the plate breakdown builds from it, so a 35 lb women's bar or a 15 lb technique bar changes both. Set it once and forget it.

What does "Reset after repeated failures" do?

Off (the default), every missed target immediately drops the weight 10%, exactly like the spreadsheet. On (Settings → Progression), a miss instead repeats the same weight for another attempt, and only after the set number of consecutive misses (2–5, default 3) does the weight drop — to 90% of your best successful weight, not wherever the misses left you.

Deadlift only has one working set — is that a bug?

No, that's the program. Deadlift is a single AMRAP set ("5+") with warm-ups before it; every other lift gets two straight sets plus the AMRAP. Your lower back thanks the program's author.

Can I change rep targets or increments per lift?

Yes. Open Settings → Exercise Settings, then choose a lift to adjust its starting weight, increment, rep target, and rounding independently. Chin-ups and ab rollouts also let you turn added weight on or off. The footer under each lift's controls restates its progression rule using your own numbers.

Logging

Why did some warm-up sets disappear?

Warm-ups are percentages of the working weight, clamped between the bar and the working weight. When the working weight is light, several percentages would all land at (or above) the working weight — sets like that add fatigue without providing a ramp, so the app omits any warm-up that isn't actually lighter than the work sets. They come back as the weight climbs.

What counts toward volume and rep totals?

Only confirmed sets. An exercise's "Loaded volume" and "Total reps" show dashes until you check off its final working set; then the app records what you actually did, at the weights shown when each set was checked. Loaded sets contribute weight × reps; bodyweight sets (like an unloaded Ab Rollout) contribute reps but no loaded volume.

Totals are captured at completion, so later settings changes don't quietly rewrite your history.

Why is a 1RM estimate orange?

Estimated 1RMs on the Progress tab use the Brzycki formula, which loses accuracy above 12 reps. Points from sets over 12 reps are drawn in orange as a "take this one with a grain of salt" flag — the note under the chart says the same. The trend is still useful; the exact number less so.

Data & backups

How do I move to a new phone (or restore a backup)?

The easy way is a full backup. On the old device: Settings → Data → Export full backup… — one file holding every profile on the device — and save it somewhere that travels: iCloud Drive, AirDrop, email to yourself. On the new device: Settings → Data → Import full backup…. Restoring replaces all profiles on that device, so the app shows an explicit warning first with the option to abort.

To move just one lifter, use a single-profile file instead. Settings → Data → Export backup… exports the active profile; importing it back with Import backup… replaces the active profile's data (the app confirms with Replace current program? first), so on a shared device switch to the right profile before importing. Or skip the replacing entirely: export any profile from its row's menu in Settings → Profile → Manage Profiles, then use Import Profile there to bring it in as a brand-new profile alongside the existing ones.

Are backups automatic?

No. Uppies keeps a rolling on-device safety copy to survive a corrupt write, but nothing leaves the device on its own — there is no cloud sync yet. Export a backup before deleting or reinstalling the app — a full backup covers every profile in one file — because deleting the app deletes its data permanently.

Can I share a profile with someone else's phone?

Yes. In Settings → Profile → Manage Profiles, open the profile row's menu and choose Export…, then send the file over (AirDrop, Messages, whatever works). On the other phone, Import Profile in the same screen brings it in as a new profile — nothing already on that device is touched. They'll be asked to give the imported profile a name, which has to be unique on their phone; the dialog won't proceed until it is.

What does "Reset all progress" clear?

Your logged reps for the active profile. Your settings — starting weights, increments, units, everything in Settings — stay put. It's the "start the program over from my current numbers" button, and it asks for confirmation first.

Profiles

If I delete a profile, is it really gone?

Yes. Deleting a profile removes its settings, its entire training history, and the on-device safety copies of that profile's data. The confirmation dialog means it when it says this can't be undone. If there's any doubt, export a backup first — that profile's row menu has its own Export…, so you don't even need to switch to it. (The app won't let you delete the last remaining profile.)

Do profiles share anything?

Training-wise, nothing. Each profile keeps its own settings, units, history, and progress on this device — your deload doesn't touch your kid's bench. The only shared things are device-level preferences: appearance and the rest-timer settings.

What is Workout Together?

Two lifters, one phone, one gym trip. From the profile menu on the Workout tab, choose Workout Together… and pick a partner. A switcher appears with both names; tap to flip between each person's session, and each name shows their rest-timer status live ("· 1:23" or "· Ready"). Rest timers and rest notifications run independently per person, so one lifter's rest ending never cuts the other's short. End Workout Together hands the phone back to its owner's profile.

Timers, widget & notifications

The rest timer didn't notify me.

Two things need to be on:

• Settings → Rest timer → Notify when rest ends — off by default.
• Notification permission for Uppies in iOS Settings. If it's denied, the app offers Open Settings to fix it.

Even without notifications, timers still count down inside the app — the notification only matters when the app is in the background or the phone is locked.

Why didn't the timer start after my last set?

The final set of a lift starts the short warm-up-duration timer so you can transition to the next exercise. The final exercise of the session does not start another timer. An accessory completion also leaves an existing countdown alone, so supersets do not restart or shorten a rest. Unchecking a set never starts one.

Can I change how long the rest timer runs?

Yes — Settings → Rest timer has separate durations for warm-up rest (default 1:00) and working-set rest (default 4:00), each adjustable from 0:30 to 5:00 in 15-second steps. The whole timer can also be switched off there.

The widget shows old data.

The widget shows your next session and refreshes whenever the app saves a change — logging a set, switching profiles, editing settings. It has no timer of its own, so it's exactly as current as your data. If it looks stale, open the app once; if you just finished logging, glance at it after the session and it should already match.

Privacy

Does Uppies need an account or an internet connection?

No and no. There's nothing to sign up for, nothing to sign in to, and the app works fine in a basement gym with no signal. All your data lives on your device.

What data leaves my device?

Uppies sends nothing automatically: no analytics, ads, tracking, or app server. Training data only leaves when you explicitly export a backup and choose where to send it. If you email support or submit TestFlight feedback, the developer receives whatever you voluntarily include. See the privacy policy for the formal version.

Still stuck? Email support.