How to use GymGoal
You will get the most out of GymGoal if you use Workout Routines and the Schedule.
A Routine is a template, a list of exercises that you plan to do during your workout. Your actual workout may be different from your routine. When you work out, you may skip or replace or add some exercises. Schedule defines your workout cycle. For example you work out your upper body on Mondays, lower body on Wednesdays, you do stretches and some jogging on Thursdays, and you repeat this every week - this is your "schedule". More info
Please email us if you have any questions (use the Support button at the top). We answer all emails.
Introduction (demo videos)
Page titles are buttons – tap them for fast navigation and help.
What is the difference between a routine and a schedule?
You may have several workout routines. For example: a high-intensity routine, a low-intensity one, a mass building routine, a fat burning one. You may rotate your routines every 2 months, or you may use the same routine but move your workouts from Monday, Wednesday and Friday to Tuesday, Thursday and Saturday in the schedule. That's why GymGoal keeps routines separate from the schedule.
How do I enter my own exercises?
- Open the Body Map and select the muscle that is targeted by your exercise.
- Tap the + button at the top.
You can also copy and modify any exercise. Open an exercise, tap Edit, select Duplicate.
How do I enter my own workout routine?
- Tap the Routines button on the home page.
- Tap the + button at the top.
To copy and modify an existing routine, find and open the routine. Tap the Copy button.
Where are cardio exercises?
In the Body Map - either above or below the muscles.
Where are progress graphs?
In the History.
- Open a specific day.
- Tap an exercise name.
- Select Graph at the top of the page.
New in v.9.2.0
- "Quick Start" workout logging option.
New in v.9.1.0
- Exercise and workout summary on the exercise logging page.
New in v.9.0.5
- Fixed the screens for new iPhone models and new iOS versions.
- Fixed the Watch app.
New in v.8.9.5
- More workout editing options while logging your workout. Tap the gear button, select Edit - now you can arrange your remaining exercises and create supersets.
- Fixed the screens for new iPhone models and new iOS versions.
New in v.8.8
- Fixed the Watch app compatibility problem with WatchOS 5
- Fixed the screen for new iPhone models.
- Fixed problem with entering numbers with decimal point that appeared in iOS 12
- Restore Purchases made more reliable
- If you adjust the workout type for calorie calculation, this adjustment is carried over to your next workout with the same routine
New in v.8.7
- Syncing GPS trail map and heart rate graph with RunKeeper and MapMyFitness
New in v.8.6
- GPS tracking. Interactive map during the workout and in the workout history.. Automatic distance and speed recording. Graphs on the map screen combine speed, heart rate and altitude
- Widget ("complication") for inserting to watch face on Apple Watch
- Compatibility with iOS 11
New in v.8.5
- Plyometric exercises - explosive power.
- Bug fixes and improvements
New in v.8.4
- Stretching exercises and routines.
- Removed date range limit in cardio summaries.
New in v.8.3
- Two-way syncing with mapmyfitness - both cardio and strength workouts.
- The "pro" in-app purchase was removed - all features are now included immediately, no additional purchases are needed.
New in v.8.1.2
Support for sprints in custom exercises
- Exercise time accuracy up to tenth of a second;
- Stopwatch with very large buttons;
- Stats/graphs for min, max and average time.
New in v.8.0.0
Apple Watch support.
- Workout logging on Watch.
- Timers for exercise duration and rest.
- Heart rate monitoring.
New in v.7.9.6
- GymGoal connects to heart rate monitors with BlueTooth 4 (LE)
- Heart rate graph in the workout history.
- Better timer integration on the workout logging page. Better timer for cardio exercises.
- You can add photos to the main page notes.
New in v.7.8
- Support for landscape iPad orientation.
- Automatic but fully adjustable calculation of burned calories.
- History for each workout routine (in addition to the combined workout history and history for each exercise).
- Additional data export to Apple Health: Workouts, Cycling distance, Walking/Running distance.
New in v.7.6
- Syncing Lean Body Mass with Apple Health app.
- Integration with RunKeeper.
- Skinfolds (calipers) body fat calculation (4 methods)
- New features for the 3 general purpose timers: repeat n times, pause, skip the rest of the lap/circle.
- An advanced tool for designing high-quality split-routines. It shows worked muscles for each split day and for the whole routine.
New in v.7.5
Syncing with Apple Health app (iOS 8).
With your permission GymGoal automatically syncs the last 30 days of the following data:
- BMI (calculators)
- BMR (calculators)
- Body Fat Percent (calculators)
- Height (measurements)
- Weight (measurements)
- Active Burned Calories (workout log, only export)
When you enter this data in GymGoal, it also appears in Health. If any app or device sends this data to Health, it also appears in GymGoal's history tables and graphs. GymGoal syncs only your file #1. Burned calories are entered in GymGoal when logging cardio workouts. GymGoal does not read calories from Health.
New in v.7.4
- iOS 8 compatibility.
- Cardio exercises can be included into supersets for circuit training, interval training, Tabata workouts etc.
- Timers were changed. In addition to the timer for rests between sets, GymGoal now has a timer and a stopwatch for the exercise duration and a circuit training timer.
- Several new backgrounds.
New in v.7.3
- Notes for workout sets.
- Color keys for workout sets.
- Percentage calculator for entering exercise weight (percentage of the entered number, or percentage of 1RM).
- Workout time graph adds durations of all workout sessions that were performed on the same day.
- Workout history page for a single workout session has cardio totals.
New in v.7.2
- Improved structure of the workout history export file.
- Fixes for bugs that were introduced by version 7.1.
New in v.7.1
- Schedule and log up to 4 workout sessions a day.
New in v.7.0
- Adaptation to iOS 7.
- Cardio summaries in History.
New in v.6.8.5
- A weekly schedule may contain several weeks with different workouts.
New in v.6.8.0
- When you log a bodyweight exercise (for example chin-ups), GymGoal automatically counts your body weight as the lifted weight. In some exercises (for example push-ups) only a part of your bodyweight is counted. In assisted-weight exercises (for example assisted chin-ups) the machine weight is automatically subtracted from your bodyweight. All this is possible with your custom exercises as well.
- In some exercises you lift two weights (for example two dumbbells). Now you need to record only one weight, and GymGoal will automatically multiply it by two to correctly calculate 1RM, Total Weight Lifted and other stats. This is adjustable in custom exercises.
- Any set can be marked as: warm-up, regular, to-failure, drop-set. Warm-up sets are excluded from stats. Additionally any set can be marked with one of eight colors.
- You can delete any set, not just the last one. You can add a set to any position, not just to the end of the list.
- You can log the actual One Rep Max for every exercise.
- The workout results table has two more columns: % of 1RM, and % of Total Weight Lifted. Your actual 1RM is used, if you record it, otherwise GymGoal uses the best calculated 1RM for the last 90 days.
- History has one more report - Professional monitoring of volume load and training intensities.
New in v.6.7.6
- You can attach animated gifs to exercises.
New in v.6.7.4
- You can select what numbers to track for each custom exercise. For example, if you lift the weight and hold it for as long as possible, you can track weight and duration. If you throw something as far as possible, you can track weight and distance, or just distance.
- Added a new parameter for tracking: angle.
- Workout day history shows the total weight lifted by each target muscle.
New in v.6.7.1
- When you back up your data to the server, GymGoal can email the backup file to the specified address. If you open this email on iPhone, the attachment will be opened in GymGoal. Now you can store your backups on your computer, and restore them via email. You can also email your GymGoal file to another GymGoal user for review or for importing.
- You can email your workout routine to another GymGoal user. When he opens your email on his iPhone, the routine will be added to his file.
- You can add YouTube video clips to exercise descriptions. You will need an Internet connection to play back these clips.
New in v.6.7.0
- Compare your results to other GymGoal users!
Open exercise or measurements graphs, tap the Olympic Rings button.
New in v.6.6.4
- General notes on the Home page.
- Now you can add your pictures to the new custom exercise while you create this exercise.
- It is possible to log only seconds (no minutes) for "cardio" exercises.
- Several small improvements in Routines and History.
- Faster database operations.
- More reliable connection to the server, especially via the cellular network.
New in v.6.6.3
- An option to keep the screen unlocked.
- The workout logging page shows the history above each set.
- The workout logging page shows the best 1RM out of the last 6 history records.
- The maximum number of data files (user profiles) is increased to 30 (in-app purchase)
- Routine days can be moved up or down, duplicated.
- Custom backgrounds.
New in v.6.6.2
- The muscle list on the exercise description page links to the body map.
- New monthly and yearly summary pages, opened from the History page (new > buttons along the right side of the History page).
New in v.6.6.1
- When you edit your routine you can add exercises from other custom routines.
- A day in the workout history can be converted into a routine.
New in v.6.6.0
- You can automatically update your routine when you finish logging your workout.
- The volume slider for timers was replaced with the selection of 3 volume levels. The vibration choice was removed.
