# SisuLift

> SisuLift is an AI-powered training app that builds personalized workout programs from your data, tracks your progress and automatically adapts your workouts — and pairs training with nutrition tracking, recovery and mobility so one app covers the gym, the kitchen and recovery. Available as a web app, on Google Play and the App Store.

- Last updated: 2026-09-02
- Finnish content index: https://www.sisulift.app/llms.fi.txt
- Company: Finacode Oy (Turku, Finland), Business ID 3205871-7
- Launched: 2026
- Languages: Finnish (native), English
- Platforms: Web (PWA), Android (Google Play), iOS (App Store)
- Google Play rating: 4.7/5 (37 ratings, checked 2026-08-28)
- App Store: listed, rating not published here
- Pricing verified: 2026-09-02 — Free tier; Premium €9.90/month or €79.90/year (≈ €6.70/month); 14-day trial, no credit card
- Data storage: EU (Supabase/PostgreSQL)

- [Website](https://www.sisulift.app/)
- [Full feature list (Finnish)](https://www.sisulift.app/ominaisuudet)
- [Full feature list (English)](https://www.sisulift.app/en/features)
- [Pricing](https://www.sisulift.app/#hinnoittelu)
- [About the company](https://www.sisulift.app/about) · [Developers and agents](https://www.sisulift.app/developers)
- [Blog (Finnish)](https://www.sisulift.app/blogi) · [Blog (English)](https://www.sisulift.app/en/blog) · [RSS](https://www.sisulift.app/feed.xml)
- [Comparison hub (Finnish)](https://www.sisulift.app/vertailu) · [English](https://www.sisulift.app/en/comparison)
- [Exercise library](https://www.sisulift.app/liikkeet) · [Calculators](https://www.sisulift.app/laskurit) · [Workout programs](https://www.sisulift.app/treeniohjelmat)
- [Google Play](https://play.google.com/store/apps/details?id=com.sisulift.app)
- [App Store](https://apps.apple.com/app/sisulift/id6760458998)
- [Summary for LLMs](https://www.sisulift.app/llms.txt)

## What SisuLift Does

SisuLift is a training program that adapts to you — not the other way around. AI analyzes every workout (weights, sets, RPE ratings and training diary) and suggests weekly program changes: weight increases, volume adjustments and exercise swaps. You can accept, reject or modify suggestions.

Most workout apps are just diaries — you log what you did, but you decide what to do next. SisuLift does the thinking for you based on data — it doesn't just record, it shapes every workout from data.

Importantly, SisuLift never forces a weekly program change. The AI proposes and recommends — weight increases, volume adjustments, exercise swaps, even whole new programs — and you accept, modify or skip each one. You keep full control and freedom, while the AI coach keeps guiding you continuously in the background. Guidance without loss of autonomy is the core philosophy.

## Key Features

### Personalized training programs
AI builds a program based on your goals, experience and equipment. No generic programs downloaded from the internet that don't account for your level, goals or equipment.

### AI Planner (AI-suunnittelija)
On demand, the AI designs a complete personalized program — split (full body, upper/lower or PPL), exercises, set counts and RPE targets — from your profile, goals, experience and any limitations. The result arrives as a draft program you review first; you then accept it or reject it. Nothing is applied to your active program without your approval, and you can revisit rejected drafts. The same planner can add a single training day to an existing program.

### AI Quick Workout (AI-pikatreeni)
Need a single session right now? The AI generates a one-off workout in 15–30 seconds based on your recovery state, muscle-group balance and current mesocycle phase. You tell it how long you have and any special requests (for example, focus on shoulders or avoid deadlifts). You can also build a quick workout manually instead. This is separate from your main program, so it never disrupts your ongoing plan.

### You stay in control — guidance, not force
SisuLift suggests and recommends; it never forces a change on you. Weekly progression suggestions, program changes and new AI-designed programs all wait for your approval — you accept, modify or skip each one. The goal is to give you full freedom while an AI coach guides you continuously, so you're never locked into a rigid weekly rewrite you didn't choose.

### Smart progression — suggested weekly, never forced
Each week the AI analyzes your logged sets and proposes progression for each exercise: weight, rep or set increases (or a small decrease when you're under-recovering). The suggestions appear in a "Weekly progression" review, where you accept or skip each exercise individually, or accept all / reject all at once. Nothing is applied to your program without your approval. Traditional programs don't change even when you do; SisuLift reacts to your progress but always leaves the final call to you — guidance, not force.

### Grind — the in-app AI coach 24/7
SisuLift's AI coach is named "Grind". Ask anything — technique, nutrition, recovery — and get an answer in seconds, around the clock. Grind can also explain any individual exercise mid-workout (whether it suits you, how to do it correctly for your level, common mistakes and variations). Grind has read access to your training, nutrition and recovery data, so answers are about your numbers, not generic advice.

### Automatic periodization and deload
Premium runs a mesocycle engine with three phases: accumulation → intensification → automatic deload. You don't add a manual deload button — SisuLift schedules the deload week at the end of the mesocycle and shows a "Deload week" banner, lowering volume and intensity so you recover and keep progressing. Phase history is visible in the dashboard and history calendar.

### Recovery map (palautumiskartta)
A visual, anatomical muscle map shows per muscle group how recovered you are and how much weekly set volume each group has received. It appears on the dashboard and the progress page, so you train the right muscles at the right time instead of guessing.

### Strength Index (voimaindeksi)
Your total strength condensed into a single trend number, tracked week over week and split into upper body, lower body and total. It makes long-term progress visible even when individual lifts fluctuate.

### Detailed progress analytics
Weekly analyses, muscle group statistics and personal-record tracking show where you stand. PRs are tracked separately per rep-range (1–3, 4–6, 7–10, 11+) alongside estimated 1RM (e1RM), plus monthly reports, progress charts and trends.

### Fast logging with smart workout tools
Log a set in about 10 seconds, one-handed. Includes a smart rest timer (shorter for isolation, longer for compounds), a barbell plate calculator (levylaskuri) that shows which plates to load per side, a warm-up set calculator, and the ability to swap an exercise mid-workout (just for today or permanently into the program). A table-style logging view is available for those who prefer a spreadsheet layout.

### Readiness tracking
Log sleep quality, stress and energy level per session. SisuLift records a readiness score so your program reflects how recovered you actually are, and a break/illness mode eases your working weights back up after time off.

### Measured recovery score (0–100)
SisuLift computes a daily recovery score from sleep and heart-rate data read from Health Connect (Android) or Apple Health (iOS), combined with a per-muscle recovery model where training load accumulates and dissipates per muscle group. Lightening suggestions and the anatomical recovery map are driven by measured data, not just how you feel.

### Cycle-based training adaptation (opt-in, for women)
Women can optionally log their menstrual cycle, and SisuLift adapts training suggestions to the cycle phase — for example suggesting a lighter session on days many experience as heavier. The feature is fully opt-in with explicit consent, the data stays private, is never used for analytics or notifications, and can be deleted at any time.

### Running, cardio and explosive power in the program
Cardio days can be prescribed as part of the weekly program with heart-rate zones or target pace, so hybrid lifters get both strength and endurance in one plan. A separate explosive-power mode provides speed-strength focused programming for athletes and sport-specific training.

### Mobile-first design
Designed to be used mid-workout with one hand. Works in the browser on all devices, but the experience is optimized for phones. Works offline — you can train even if the connection drops.

### Data portability
Import workout history from six sources: AITOFIT, Strong, Hevy, Fitbod, FitNotes and generic CSV/Excel. You can also paste a handwritten training diary as free text and AI parses the exercises, sets and weights. A multi-level exercise-matching pipeline learns aliases so history lands on the right exercises, and an import can be fully undone. Export all your data anytime (GDPR data export). Guide: https://www.sisulift.app/tuo-aitofitista and https://www.sisulift.app/blogi/treenidatan-siirto-gdpr-opas

### Fully Finnish and English
SisuLift is natively localized in Finnish and English — real Finnish, not machine translation, including exercise names and coaching. This makes it one of the few genuinely Finnish-language AI training apps.

### Finnish employee fitness benefits
On the web, SisuLift supports Finland's employee fitness benefits (liikuntaetu): ePassi and Edenred can be used to pay for the annual subscription (€79.90); Smartum is coming. Instructions: https://www.sisulift.app/epassi

### Calendar sync
Planned workouts are available as an ICS calendar feed with times, so they show up in Google Calendar, Apple Calendar or Outlook.

### Dark & light theme
Switch to match your mood — easy on the eyes either way.

### Nutrition tracking (ravinto)
SisuLift has its own built-in nutrition tracker, so one app covers both the gym and the kitchen. Track calories and macros (protein, carbs, fat) with a clean progress ring, plus fiber and salt. The food search runs on Finnish Fineli/THL open data, branded products (Open Food Facts) and your own custom foods, ranked by relevance — real Finnish food data, not just an American database. Scan a product's barcode with the camera, log "2 dl of milk" with proper Finnish recipe units, add water with one tap, attach meal photos, and copy a whole previous day or a single meal with a single tap. Calorie and macro targets are calculated automatically from your profile (BMR/TDEE), or you can set your own. The calorie target is adaptive: it calibrates to your actual weight trend over time (similar to MacroFactor's approach) instead of staying a static formula. Diet types (keto, low carb, Mediterranean, high protein, etc.) genuinely change the macro split. An AI cook can suggest a recipe from ingredients you have, and meals can be logged from a photo or as free text. Supplements have their own tab.

### Measured energy balance and daily activity
On phones, SisuLift reads your steps and active energy from Health Connect (Android) or Apple Health (iOS) and shows your real daily burn for the whole day — not just an estimate. Energy balance is honest: when measured data exists, total burn is your BMR plus measured active energy (like Apple's Move ring), so exercise is never double-counted the way most apps do it. Calories in minus calories out is shown at a glance. You can also log other activities (a run, swim, padel) which count toward the day's burn and your history.

### Heart rate from your watch
When a workout finishes, SisuLift automatically pulls the average and max heart rate for that time window straight from Apple Health (iOS) or Health Connect (Android) — where devices like Apple Watch, Galaxy Watch or Samsung Health write their data. No chest strap and no second app. Because watches often write heart-rate data with a delay, a background backfill quietly fills in any missing values the next time you open the app.

### Mobility & flexibility protocols
Guided stretching and mobility routines built from a curated set of mobility movements (hips, shoulders, t-spine, ankles, wrists, posterior chain), with Finnish and English names. Three protocol types: Activate before training (~5–8 min, targeting the day's muscle groups), Recover after a session (~5–10 min), and a longer Daily Flow on rest days (~10–15 min). Protocols are generated to match the muscle groups you're training and any limitations you have (back, shoulder, knee, wrist get extra prehab focus). A simple timer-based player guides you one move at a time with a large countdown, a preview of what's next and haptic cues on transitions.

### Coach personas
Choose your coach's tone during onboarding: calm, supportive, balanced (the default Grind), direct, or unfiltered (an 18+ "tough because I care" style). Your choice shapes both the onboarding experience and the tone of the in-app Grind AI coach.

### Gamification and growth
Earn XP and level up as you train, unlock achievements, get referral rewards for inviting friends, and share clean workout cards to social media. Small rewards (XP per set, real-time personal-record toasts, a celebration screen at the end of a workout) keep training motivating without getting in the way.

### Home screen widgets
Today's workout and progress are visible directly on the phone's home screen as widgets (Android and iOS).

### Coach portal (B2B)
SisuLift has a built-in coach portal where personal trainers and gyms coach their clients inside the same app: invite codes, a client list with risk signals (who is about to drop off), the full client profile (training, nutrition, readiness), direct program and meal-plan editing, AI-generated meal plans and two-way messaging. Landing page: https://www.sisulift.app/valmentaja

## Free Public Content (no login required)

### Exercise library (liikepankki) — https://www.sisulift.app/liikkeet · https://www.sisulift.app/en/exercises
About 350 public exercise pages (one per common gym exercise; the app itself has about 4,000). Each page has a looping animation (male/female), step-by-step instructions, the primary and secondary muscles, equipment, movement type and technique demand, a beginner guide (purpose, how it should feel, the most common mistake), tips and related exercises for the same muscle group. Pages are indexed by muscle group and searchable. The same data is available as JSON at GET /api/v1/exercises and as markdown via `Accept: text/markdown`.

### Calculators (laskurit) — https://www.sisulift.app/laskurit · https://www.sisulift.app/en/calculators
Live now: calorie calculator (kalorilaskuri; Mifflin-St Jeor, or Katch-McArdle when body fat is given), macro calculator (makrolaskuri), protein calculator (proteiinilaskuri) and TDEE calculator (tdee-laskuri). These four use the same nutrition-target engine as the app's adaptive calorie target. Each page explains the method and answers common questions.
Body fat (rasvaprosenttilaskuri), one-rep max (1rm-laskuri), bench press (penkkipunnerruslaskuri), calorie burn (kalorikulutuslaskuri), calorie deficit (kalorivajelaskuri), ideal weight (ihannepainolaskuri), working weight (sarjapainolaskuri), heart-rate zones (sykealuelaskuri), VO2max (vo2max-laskuri) and Hyrox (hyrox-laskuri) calculators.

### Workout programs (treeniohjelmat) — https://www.sisulift.app/treeniohjelmat · https://www.sisulift.app/en/workout-programs
Free example programs with a sample week, who it suits, how it works, progression rules and FAQ: 2-day, 3-day (push/pull/legs) and 4-day splits, a program for women, a core program and a Hyrox training program that also lists the eight Hyrox stations. Beginners are pointed to the blog's beginner guide and 8-week program.
Beginner gym program (/treeniohjelmat/aloittelijan-kuntosaliohjelma), PPL program (/treeniohjelmat/ppl-treeniohjelma), home workout program (/treeniohjelmat/kotitreeniohjelma), gym program for runners (/treeniohjelmat/juoksijan-kuntosaliohjelma), Hyrox stations guide (/treeniohjelmat/hyrox-lajit) and Hyrox target times (/treeniohjelmat/hyrox-tavoiteajat); English versions under /en/workout-programs.

### Comparisons (vertailu) — https://www.sisulift.app/vertailu · https://www.sisulift.app/en/comparison
Side-by-side comparisons of SisuLift with AITOFIT, Tsemppi, Hevy and Strong: prices, a feature table (AI coaching, data & tracking, social, platforms), who each app suits and FAQ. Competitor data is checked from public sources and each page shows its check date.

### Blog (blogi) — https://www.sisulift.app/blogi · https://www.sisulift.app/en/blog
Eight articles (Finnish with English versions): workout log guide, workout data transfer & GDPR guide, best gym app 2026, AI workout app guide, beginner workout program guide, 8-week beginner gym program, AITOFIT reviews 2026 and AITOFIT alternative in Finland. RSS: https://www.sisulift.app/feed.xml
- [How much protein per day](https://www.sisulift.app/blogi/paljonko-proteiinia-paivassa) (2026-09-02) · [EN](https://www.sisulift.app/en/blog/how-much-protein-per-day)
- [How often to go to the gym](https://www.sisulift.app/blogi/montako-kertaa-viikossa-salille) (2026-09-02) · [EN](https://www.sisulift.app/en/blog/how-often-to-go-to-the-gym)
- [Progressive overload: what 111,000 sets show](https://www.sisulift.app/blogi/progressiivinen-ylikuormitus-data) (2026-09-02) · [EN](https://www.sisulift.app/en/blog/progressive-overload-data)
- [Hyrox for beginners](https://www.sisulift.app/blogi/hyrox-aloittelijalle) (2026-09-02) · [EN](https://www.sisulift.app/en/blog/hyrox-for-beginners)
- [HIIT workout](https://www.sisulift.app/blogi/hiit-treeni) (2026-09-02) · [EN](https://www.sisulift.app/en/blog/hiit-workout)
- [Ab workout](https://www.sisulift.app/blogi/vatsalihastreeni) (2026-09-02) · [EN](https://www.sisulift.app/en/blog/ab-workout)
- [Shoulder workout](https://www.sisulift.app/blogi/olkapaatreeni) (2026-09-02) · [EN](https://www.sisulift.app/en/blog/shoulder-workout)

### Other public pages
About the company: https://www.sisulift.app/about · Developer and agent resources: https://www.sisulift.app/developers · Coach portal: https://www.sisulift.app/valmentaja · ePassi/Edenred: https://www.sisulift.app/epassi · Import from AITOFIT: https://www.sisulift.app/tuo-aitofitista · Privacy: https://www.sisulift.app/tietosuoja · Terms: https://www.sisulift.app/kayttoehdot · Contact: https://www.sisulift.app/contact
User reviews: https://www.sisulift.app/kokemuksia · How the AI works: https://www.sisulift.app/miten-ai-toimii

## Pricing — Detailed Comparison (verified 2026-09-02)

### Free — €0 (forever, no credit card)

| Feature | Details |
|---|---|
| Workout logging | Included, with basic progression |
| Training program | Your own program, 2 training days |
| Exercise library | Free library, about 100 exercises |
| Food diary | Basic: calories and macros |
| Tools | Plate calculator, smart rest timer |
| Workout history | 1 month |
| AI chat (Grind) | 3 messages per month (taster) |
| AI program generation | Not included |
| Weekly analysis, periodization, recovery | Not included |
| Data import / export | Not included |

### Premium — €9.90/month or €79.90/year (≈ €6.70/month — save 33%)

| Feature | Details |
|---|---|
| Everything in Free | Included |
| Exercise library | Full library, about 4,000 exercises with animations |
| Training programs | Unlimited programs and training days |
| AI chat (Grind) | 250 messages per month (max 50 per day) |
| AI program generation | Up to 10 per week (full program or a single added day) |
| AI workout analysis | After every session |
| AI weekly analysis | Up to 2 per week, plus monthly reports |
| Automatic periodization | Mesocycle, deload and intensification blocks |
| Measured recovery | Recovery %, sleep, HRV and resting heart rate from your watch |
| Workout history | Unlimited |
| Analytics | Deep analytics, strength index, progress charts and trends |
| Nutrition extras | Barcode scanning, meal photo AI, nutrition statistics |
| Data import / export | Included (AITOFIT, Strong, Hevy, Fitbod, FitNotes, CSV/Excel) |
| Offline mode | Included |

- 14-day free trial, no credit card required (trial: 40 chat messages/month, 5/day; 3 program generations/week)
- Cancel anytime with one button. No hidden costs.
- Annual plan can be paid with Finnish employee fitness benefits (ePassi, Edenred; Smartum coming).

## Who Is SisuLift For?

### Beginners
AI adapts the program to your experience level. For beginners it offers slower progression, clear exercise instructions and more guidance. You don't need to know programming or periodization — AI handles it.

### Experienced lifters
For experienced lifters the program is more demanding and refined. Automatic periodization, detailed analytics, and AI that understands your training history. Smart progression that knows when you're ready for more.

### Anyone tired of generic programs
Programs downloaded from the internet don't account for your level, goals or equipment. Manual tracking in spreadsheets and notebooks doesn't give feedback or recommendations. Traditional programs don't change — even when you do. SisuLift solves all three.

## How Is SisuLift Different From Other Workout Apps?

| Aspect | Traditional apps | SisuLift |
|---|---|---|
| Core function | Workout diary — you log, you decide | AI decides based on your data |
| Programs | Generic, one-size-fits-all | Personalized to goals, level, equipment |
| Adaptation | Static — doesn't change | Adapts every week based on progress |
| Tracking | Manual in spreadsheets | Automatic analysis and recommendations |
| Progression | You guess when to increase | AI suggests weekly; you accept or skip each exercise |
| Feedback | None | Weekly reports and AI coaching |

## Frequently Asked Questions

### How does the AI work in practice?
AI analyzes every workout — weights, sets, RPE ratings and training diary. It suggests weekly program changes: weight increases, volume adjustments and exercise swaps. You can accept, reject or modify suggestions.

### Is SisuLift suitable for beginners?
Yes. AI adapts the program to your experience level. For beginners it offers slower progression, clear exercise instructions and more guidance. For experienced lifters the program is more demanding and refined.

### How is SisuLift different from other workout apps?
Most apps are workout diaries — you log what you did, but you decide what to do next. SisuLift makes decisions for you based on data. It doesn't just record — it shapes every workout from data.

### What does SisuLift cost?
SisuLift is free to use — core features are available without a credit card. A Premium subscription costs €9.90/month or €79.90/year (save 33%) and unlocks all AI features. There is a 14-day trial with no card.

### Can the app be used without AI features?
Yes. You can use SisuLift as a traditional workout diary without AI coaching. Log workouts, track PRs and view statistics. AI is an optional add-on.

### Does SisuLift work on mobile?
SisuLift is designed mobile-first. Native apps are on Google Play and the App Store, and it works in the browser on all devices. It also works offline — you can train even if the connection drops.

### How do I import old workouts?
Use the built-in import wizard: it reads exports from AITOFIT, Strong, Hevy, Fitbod, FitNotes and generic CSV/Excel, or you can paste a free-text diary and let AI parse it. Exercise matching learns your aliases, and an import can be undone.

### Who makes SisuLift?
Finacode Oy, based in Turku, Finland (Business ID 3205871-7). Data is stored in the EU.

## Technical Details

- **Platform**: Web app (PWA) + Android (Google Play) + iOS (App Store)
- **Browser support**: All modern browsers (Chrome, Firefox, Safari, Edge)
- **Offline support**: Full offline capability — train without internet
- **Tech stack**: Next.js, TypeScript, Supabase (PostgreSQL), Tailwind CSS
- **Data storage**: EU-based servers (Supabase infrastructure)
- **Security**: Row-level security, encrypted connections, no data sold to third parties

## SisuLift Developer & Agent Resources

- **Developer resource index**: https://www.sisulift.app/developers — human-readable index of everything below
- **Agent instructions**: https://www.sisulift.app/agent.txt — when to use SisuLift and how to access its content
- **Content index**: https://www.sisulift.app/llms.txt (English) · https://www.sisulift.app/llms.fi.txt (Finnish) · **Sitemap**: https://www.sisulift.app/sitemap.xml · **RSS**: https://www.sisulift.app/feed.xml
- **OAuth metadata**: https://www.sisulift.app/.well-known/oauth-authorization-server (RFC 8414) and /.well-known/oauth-protected-resource (RFC 9728)
- **OpenAPI specification**: https://www.sisulift.app/openapi.json — public endpoints, auth schemes and named scopes
- **Public exercise API**: GET https://www.sisulift.app/api/v1/exercises (no auth; ?q=&muscle=&equipment=&limit=&offset=), detail at /api/v1/exercises/{slug}
- **Markdown negotiation**: request any public page with `Accept: text/markdown` (or GET /api/md/{path}) to get a markdown variant — blog posts (title, summary, outline, FAQ), comparisons (price and feature tables), exercise pages (instructions, muscles, beginner guide), calculators and programs (description, sections, FAQ); capped at ~20 kB
- **API errors**: JSON objects with a stable `error` code plus `message`, `hint` and `docs` fields
- **Integrations**: no self-service third-party API yet — contact https://www.sisulift.app/contact