Every SisuLift feature

SisuLift has a built-in AI coach named Grind. It knows your full training history, recovery and goals, answers questions in Finnish and English around the clock, and designs programs. It never changes anything without your approval.

• Coach chat with data tools

  Grind answers technique, nutrition and recovery questions and pulls real numbers from your own training history: personal records, volume and trends.

• AI Planner

  Designs a complete program (split, exercises, sets, RPE targets) from your profile, goals and limitations. The result is a draft you accept or reject.

• AI Quick Workout

  Generates a one-off workout in 15–30 seconds based on your recovery, muscle-group balance and available time.

• Post-workout debrief

  After every session you get feedback: what went well and what to focus on next time.

• AI weekly analysis

  A weekly plain-language report on your training and nutrition, not raw numbers in a table.

• Plateau analysis

  Detects stalled lifts and suggests ways to break through.

• Coach personas

  Five tones from calm to direct and unfiltered. The same app can be a gentle wellness coach or a no-excuses PT.

SisuLift builds your training program and periodizes it automatically: a mesocycle runs from a base phase to an intensification block and a deload week without you needing to know what periodization means. Every change is a suggestion you accept or skip.

• Weekly progression per exercise

  AI analyzes your logged sets and suggests weight, rep or set changes per exercise. Accept or skip individually, or all at once.

• Automatic mesocycle

  Accumulation, intensification and deload phases with their own RPE targets. Phase transitions are evaluated automatically.

• Smart intensification block

  Roughly +5% weight and lower rep targets, with exceptions for heavy low-rep lifts and machines with coarse weight increments.

• Age-aware deload

  A recovery week with reduced volume and intensity. Timing and depth also account for age.

• Technique-week rotation

  Heavy and technique weeks alternate for squat and hinge patterns to protect your joints.

• Explosive power mode

  Speed-strength focused programming for athletes and sport-specific training.

• Running and cardio in the program

  Cardio days with heart-rate zones or target pace as part of the weekly program, not a bolt-on.

• Split from frequency

  2–6 sessions per week automatically produces a full body, upper/lower or push-pull-legs split.

A set is logged with one tap, and everything else happens in the background: the rest timer starts, XP accumulates, records are detected and the recovery model updates. A whole workout can be done without any connection.

• One-tap set logging

  The rep counter starts at the target and counts down with taps. No keyboard at the gym.

• Smart rest timer

  Duration is picked per exercise (isolation 90 s, heavy leg work 180 s). The alarm works in the background and on a locked screen.

• Plate calculator

  A visual barbell with color-coded plates shows what to load per side, and it suggests the nearest buildable weight.

• Warm-up calculator

  Calculates warm-up sets from your working weight with equipment-friendly rounding, one button.

• RPE logging

  Effort is logged per set, and progression suggestions are based on it.

• Supersets and drop sets

  The rest timer understands the techniques: no pointless pauses inside a superset pair or a drop-set chain.

• Left/right tracking

  Unilateral exercises can be logged per side, and a permanently skipped side doesn't break your stats.

• Mid-workout exercise swap

  Bench taken? Swap the exercise in seconds. A starting weight is estimated for the new movement.

• Cardio mode

  Distance and duration are logged with their own pickers, not forced into a reps format.

• Full offline workouts

  The workout is stored locally and syncs when the connection returns. Nothing is lost.

The library holds over 4,000 exercises with animations and written instructions in Finnish and English. An anatomical muscle map shows weekly volume and recovery per muscle group, and you can create your own exercises even mid-workout.

• 4,000+ exercises

  Male and female animations, written instructions and tips for every movement.

• Smart exercise search

  Results rank by popularity and the search understands Finnish and English names.

• Custom exercises

  Create your own exercise (even mid-workout), attach an image and give it a nickname. Volume and the muscle map update like standard exercises.

• Anatomical muscle map

  Two views: weekly set volume and recovery state per muscle group.

• Mobility and stretching

  Guided mobility routines: activation before training, recovery stretching after, and a daily flow for rest days.

SisuLift doesn't guess recovery, it measures it: a recovery score computed from health data, a per-muscle recovery model and a pre-workout readiness check drive the suggestions. On a bad day the whole workout can be lightened with one slider.

• Measured recovery 0–100

  The score is computed from sleep and heart-rate data (Health Connect / Apple Health), not just how you feel.

• Per-muscle recovery model

  Load accumulates and dissipates per muscle group. The map shows which muscles are ready to train.

• Readiness check

  Sleep, stress and energy are logged before training, and the data drives lightening suggestions.

• Workout lightening

  Bad day? One slider scales the whole workout's weights down sensibly.

• Cycle-based training adaptation

  For women, opt-in: the app knows your cycle phase and can suggest lightening on days many experience as heavier. The data stays private and is never used for analytics.

The app has its own nutrition tracker: calories, macros, fiber and salt, a Finnish Fineli-based food search, barcode scanning and targets calculated automatically from your profile. The burn side is read from your phone's health data, so energy balance is measured, not guessed.

• Calories, macros, fiber and salt

  A daily view with a calorie ring and macro cards, plus weekly stats and trends.

• Finnish food search

  Fineli/THL data, branded products and your own foods and recipes. Real Finnish food data.

• Barcode scanning

  Log a product with the camera in seconds.

• Adaptive energy expenditure

  Your calorie target calibrates to your weight trend over time, not a static formula.

• Diet-type macro split

  Keto, low carb, Mediterranean and other diet types genuinely change your macro split.

• AI tools for meals

  An AI cook suggests a recipe from what's in your fridge, and meals can be logged from a photo or free text.

• Fast logging

  Copy yesterday or a single meal with one tap, add water with one button.

• Honest energy balance

  Measured active energy without double-counting workouts. Calories in minus calories out at a glance.

The progress page turns training data into visual trends: a strength index, records per rep range, a muscle radar and weight trends show which direction you're heading. The numbers are big and readable.

• Strength Index

  Your total strength as a single trend number week over week: upper body, lower body and total.

• Records per rep range

  PRs are tracked separately for 1–3, 4–6, 7–10 and 11+ reps, plus estimated 1RM.

• Muscle radar

  Training balance at a glance. You see immediately if a muscle group is being neglected.

• Weight trends

  Body weight and measurements as trend curves, not single-day noise.

• Before/after photos

  Progress photos and a shareable comparison card.

• Monthly report

  A summary of the month's workouts, volume and records.

SisuLift is a real native app for Android and iOS as well as a full web app. It reads heart rate, steps and active energy from your phone's health store and works completely offline during a workout.

• Heart rate from your watch

  Average and max heart rate are pulled automatically after a workout from Apple Health or Health Connect (Apple Watch, Galaxy Watch, etc.). No chest strap, no second app.

• Steps and daily activity

  Your real daily burn for the whole day from measured data.

• Workouts to your health app

  A finished workout is also written to Apple Health.

• Home screen widgets

  Today's workout and progress visible right on your home screen.

• Smart reminders

  Workout reminders, an abandoned-workout nudge and meal times. No spam.

• Three platforms

  iOS (App Store), Android (Google Play) and the web app on the same account.

Switching apps doesn't reset your history: SisuLift imports training history from six sources and can parse a handwritten training diary with AI. You can also export all of your data with one click.

• Six import sources

  AITOFIT, Strong, Hevy, Fitbod, FitNotes and generic CSV/Excel.

• AI free-text import

  Paste your notebook entries and AI parses the exercises, sets and weights.

• Smart exercise matching

  A multi-level matching pipeline learns aliases so your history lands on the right exercises.

• Reversible import

  An import can be fully undone if you don't like the result.

• GDPR export

  All of your data out, any time.

Training is rewarded with small, well-timed moments: XP for every set, real-time PR notifications, achievements and shareable workout cards. Group challenges add a social layer.

• XP, levels and ranks

  Every set earns experience. The rank path runs from Rookie to Legend.

• Achievements

  Milestones for workout counts, streaks and records.

• PR celebrations

  A new record is detected mid-workout and celebrated immediately.

• Share cards

  A workout becomes a clean shareable card, optionally with your own photo.

• Referral rewards

  Inviting a friend is rewarded.

• SisuStake group challenges (beta)

  A group stakes virtual coins into a shared pool, and those who hit the goal split the pot. Rolling out to all users.

SisuLift has a built-in coach portal where a personal trainer or gym coaches their clients inside the same app: a client list with risk signals, direct program editing and two-way messaging.

• Client list with risk signals

  See at a glance who is about to fall off the wagon.

• Direct program editing

  The coach edits a client's program directly, and the changes show up immediately.

• AI meal plans

  The coach generates a meal plan for a client and manages a meal bank.

• Messages

  Two-way messaging between coach and client inside the app.

• Invite codes

  Clients link to a coach with a code. No separate app.

SisuLift has a permanent free tier and a 14-day trial with no credit card. Premium costs €9.90/month or €79.90/year (€6.70/month) on the web, and the annual plan can also be paid with Finnish employee fitness benefits.

• Free tier, forever

  Workout logging, one program and basic AI limits with no time limit.

• 14-day trial, no card

  All Premium features unlocked, a reminder before it ends, no automatic charge.

• Premium

  €9.90/month or €79.90/year on the web (App Store pricing in the iOS app). Unlimited history, the full exercise library and every AI feature.

• Finnish fitness benefits

  The annual plan can be paid with Edenred or ePassi (web).

• iOS, Android and web

  The same account on every platform.

• In Finnish and English

  Natively written Finnish, including the AI coach and exercise names. kg/lbs selectable.

The fastest way to see the features is to try them: onboarding builds you a program in a couple of minutes, and you see it before signing up. 14 days free, no card.