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.
Free workout logging. No ads. Your data stays on your device.
Adaptive Intelligence
It learns how you train
Most apps just log sets. Plates builds a profile of your training: your grind threshold, your progression rate, your fatigue tolerance. Then it uses that to tell you exactly when to push harder, hold steady, or back off.
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.
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 drops 2% or more.
Plateau breaking
Flags when you've logged 4+ 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 with color-coded status. Undertrained, optimal, or overdoing it. Catch imbalances before they become injuries.
Progress charts
Estimated 1RM, volume, and best-set weight charts per exercise. See trends over time with PR markers and session breakdowns.
Periodized programs
Build a training block in 60 seconds
Choose your goal, pick your frequency, select exercises. Plates generates a complete mesocycle with accumulation, intensification, deload, and optional 1RM testing phases built in.
Body weight insights
Know if your cut is working without counting calories
Plates derives your energy balance from weight trends alone. See smoothed weekly averages, goal projections, and phase-aware coaching that tells you if you're on pace, losing too fast, or drifting.
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.
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. Free forever, no account required.
Free
Unlimited workouts
Full exercise library
Templates and history
Rest timers and intervals
Cross-device sync
Pro
Adaptive AI suggestions
Personalized training profiles
Smart rest recommendations
Body weight insights + coaching
PR Hub + volume analysis
Progress photos + gallery
Unlimited programs + templates
Unlimited gym profiles
Workout data export
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, exercise library, history, templates, timers, and basic tracking are completely free with no limits. Pro unlocks adaptive AI suggestions, personalized training profiles, smart rest recommendations, body weight insights with energy balance estimates, and advanced program features.
Does Plates work on Android?
Yes. Plates is available on iOS (iPhone and iPad), Android, and the web. Every feature, including adaptive AI, periodized programs, and body weight insights, works identically across all platforms. Your data syncs automatically between devices.
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.