Training that adapts to you
Plates is a workout tracker for lifters who train with intention. Log exercises, build periodized programs, track body weight, and get personalized suggestions powered by on-device machine learning that learns your strength, fatigue patterns, and recovery over time.
Coming soon to the App Store and Google Play
Free workout logging. No ads. Your data stays on your device.
Adaptive Learning
It learns how you train
Most apps just log sets. Plates reads your data and tells you when to push harder, hold steady, or back off, and those suggestions are free. With Pro, on-device machine learning builds a profile of your grind threshold, progression rate, and fatigue tolerance, so the same suggestions are tuned to you instead of to averages.
Smart training
Nine ways it keeps you progressing
Every suggestion is backed by your data: RPE trends, estimated 1RM trajectory, rep patterns, volume context, diet phase, and session readiness. The weight-increase, deload, fatigue, and plateau alerts are free. Personalized machine-learning profiles that tune them to you are part of Pro.
Progressive overload
Detects when you've hit your rep target at a given weight and tells you to add load. No guessing, no spreadsheets.
Fatigue detection
Catches declining reps and rising RPE before you crash. Separates real fatigue from normal session variance.
Deload timing
Personalized to your fatigue tolerance, not a fixed "every 4 weeks" rule. Triggers when your estimated 1RM starts slipping against your own baseline.
Plateau breaking
Flags when you've logged several identical sessions at stable effort. Suggests variation before stagnation sets in.
Hidden progress
Your estimated 1RM is climbing even though weight and reps look the same. The app catches quiet gains you'd otherwise miss.
Context-aware thresholds
Adjusts every threshold based on whether you're cutting, bulking, in accumulation, or had a rough day. Not one-size-fits-all.
Muscle volume balance
See weekly sets per muscle group against science-based MEV and MRV targets. Undertrained, optimal, or overreaching, so you can catch imbalances early.
Progress charts
Estimated 1RM, volume, and best-set weight charts per exercise. See trends over time with PR markers and session breakdowns.
Adaptive rest timers
Rest timers you never set are filled from your own recent sessions, per exercise and per set. Pro learns your real recovery, not a generic default.
Periodized programs · Pro
Build a training block in 60 seconds
Choose your goal, pick your frequency, select exercises. The Pro mesocycle generator builds a complete block with accumulation, intensification, deload, and optional 1RM testing phases. Every account can run one active program free, including the built-in Push/Pull/Legs, Upper/Lower, and Full Body routines.
Body weight insights · Pro
Know if your cut is working without counting calories
Logging your weight is free. With Pro, Plates derives your energy balance from weight trends alone: smoothed weekly averages, goal projections, and phase-aware coaching that tells you if you're on pace, losing too fast, or drifting. Track in kilograms, pounds, or stones.
Intelligent timers
Rest periods that learn your patterns
Auto-starting rest timers with three display modes. The app tracks your actual rest gaps and suggests adjustments when your timer doesn't match reality, or when shorter rest won't cost you reps. Interval sessions run on the Dynamic Island, lock screen, and Apple Watch Smart Stack.
On your wrist and lock screen
Your session follows you out of the app
Start an interval session and the live countdown appears on the Dynamic Island, the lock screen, and the Apple Watch Smart Stack. Completed workouts and body weight sync to Apple Health and Google Health Connect automatically, so your training sits alongside your runs, sleep, and activity rings. All free.
Plates
24:18 elapsed
Everywhere you train
iOS. Android. Web.
Your workouts sync across every device. Start a session on your phone, review your history on the web.
iPhone and iPad
Native iOS design with liquid glass styling on iOS 26. Feels like it belongs on your device because it was built for it.
Android
Full Material Design implementation. Same features, same sync, same adaptive intelligence. No second-class experience.
Web
Full-featured web app at myplates.app. Review your training history, plan programs, and track progress from any browser.
Start training smarter
Everything you need to log workouts, track progress, and run programs. The core app is free, with no time limit.
Free
No time limit
Unlimited workout logging
Full exercise library
Weight increase, deload, fatigue, and plateau alerts
RPE and estimated 1RM tracking
Rest and interval timers
Apple Health + Health Connect sync
Up to 3 templates, 1 program, 1 gym
Cross-device sync
Pro
$2.99/mo or $19.99/yr · 14-day free trial
Personalized machine-learning training profiles
Mesocycle program generator
Adaptive rest suggestions
Body weight insights + coaching
Progress hub: Momentum, Records, analytics
Progress photos + gallery
Unlimited programs, templates, and gyms
Workout data export
Coming soon to the App Store and Google Play
What makes Plates different from other workout trackers?
Plates uses on-device machine learning to build a profile of your training style. It learns your grind RPE threshold, your progression rate, and your fatigue tolerance from your actual workout history. Then it generates personalized suggestions: when to increase weight, when to deload, when you're plateauing, and when you're making progress you can't see. Most apps just log sets. Plates actively coaches you.
Is Plates free?
Yes. Workout logging, the exercise library, history, up to 3 templates, rest and interval timers, RPE and estimated 1RM tracking, one active program, one gym profile, body weight logging, and Apple Health / Google Health Connect sync are all free. The training suggestion engine, the weight-increase, deload, fatigue, and plateau alerts, is free too. Plates Pro adds personalized machine-learning training profiles, the mesocycle program generator, Body Weight Insights, adaptive rest suggestions, the Progress hub, unlimited templates, programs, and gyms, progress photos, and data export.
How much does Plates Pro cost?
Plates Pro is $2.99 per month or $19.99 per year, and both plans include a 14-day free trial. You can cancel any time in your App Store or Google Play account settings. The core app stays free with no time limit whether or not you subscribe.
Does Plates work on Android?
Yes. Plates is available on iOS (iPhone and iPad), Android, and the web from the same codebase. Workout logging, programs, RPE tracking, and body weight insights work the same on every platform, and your data syncs automatically. A few native-only conveniences, such as adaptive rest-timer learning, notifications, and the Apple Watch app, are available on iOS and Android but not on the web.
What is a mesocycle program?
A mesocycle is a structured training block (typically 4-8 weeks) that phases through accumulation (building volume), intensification (pushing strength), deload (recovery), and optional 1RM testing. Plates generates these automatically: choose your goal (strength, hypertrophy, or endurance), your training frequency, and your exercises. The app handles progression, sets, reps, and load prescriptions for each phase.
Does Plates track body weight and calories?
Plates tracks body weight and derives energy balance estimates from your weight trend alone, so you never need to count calories. It shows smoothed 7/14/30-day averages, goal projections, and phase-aware coaching (cutting, bulking, or maintaining). It tells you if you're on pace, losing too fast, plateauing, or drifting off-course.