Frequently Asked Questions

Short answers to the questions that come up most, each pointing to the fuller guide page when you want the detail. New to the terminology? The Glossary defines every term in one place.

Logging workouts

When I log a dumbbell exercise, do I enter one dumbbell's weight or both? Enter one dumbbell's weight — e.g. 50 for a pair of 50s. For two-dumbbell movements the app automatically counts both bells toward your training volume, so your tonnage matches an equivalent barbell lift; you never do the math. Your estimated 1RM stays per-dumbbell. For true single-arm work (single-arm rows), log one set covering both sides at that per-hand weight — HyperIron counts both sides the same way. Each set records the convention it was logged under, so past sets always display at today's per-dumbbell weight, even if an exercise's counting changes later. See Dumbbell exercises and Unilateral exercises.

Do partial reps count toward my volume? No. HyperIron counts the reps you enter in the Reps field at full value; there's no separate partial-rep field, so partial-ROM reps don't earn fractional volume credit and aren't used for 1RM. Jot them in the set notes if you want to remember them. See Partial reps.

Why do the suggested reps change when I change the weight? The weight and rep targets are linked — moving off the suggested weight re-solves the reps to hold the same proximity to failure (RIR). See Reps adjust when you change the weight.

How do I log a drop set, rest-pause, or other advanced technique? Log each piece as its own set — every drop, effort, or cluster gets its own weight and reps. HyperIron doesn't have a dedicated set-type field or grouping yet, so note the technique in the set notes if you want to recognize it later. However you performed a set, it counts the same in volume, 1RM, PRs, and charts. See Set Types.

Resistance & equipment

For Bodyweight or Bodyweight+ exercises, what weight do I enter? Nothing for pure Bodyweight — your session bodyweight supplies the load. For Bodyweight+, enter only the added weight (the plate on the belt, not your body). See Bodyweight and Bodyweight+.

How do I log bands or chains on a barbell (accommodating resistance)? Log the barbell weight as a Weight set and record the band/chain setup with the bands modifier or in the set notes — that keeps your 1RM based on the bar. See Accommodating resistance.

How do I create a custom exercise? Add it from the exercise library with its muscle groups and equipment, then use it in any program. See Custom exercises.

Can I edit a custom exercise after creating it? Yes — open it from the exercise library and tap Edit (mobile) or use the Edit button on its page (web). You can change its name, muscles, equipment, bodyweight factor, and the two-dumbbell setting; past sets keep the convention they were logged under, so history and PRs stay correct. See Editing custom exercises.

Programs & progression

Where do my working weights come from — do I set them? No. They're derived from what you actually lift — the engine anchors on the best set of your most recent session, so there's nothing to enter or maintain. See Working Weights.

How does progression pick my weights and reps each week? It holds the weight while your reps climb the range, then steps up one increment when you top it out — driven by your logged sets and the weekly RIR target. See Progressive Overload.

What's a mesocycle, and how do deloads fit in? A mesocycle is a training block (typically 4–6 weeks) of progressive overload, often ending in a lighter deload week to shed fatigue. See Mesocycles and Deload Weeks.

Can I take a deload off-schedule? Yes — you can trigger one on demand rather than waiting for the planned week. See Manual deload.

Fatigue & autoregulation

What do fatigue ratings mean, and what do they do? After a session you rate how beat-up the target muscles feel; the rating nudges next week's set volume up or down so you train hard without digging a hole. See the rating scale.

Can I edit a fatigue rating after finishing? Yes — ratings are editable after the workout. See Editing ratings after a workout.

Progress & stats

What do RIR and RPE mean? RIR (Reps in Reserve) is how many reps you had left in the tank; RPE (Rate of Perceived Exertion) is the same idea on a 1–10 effort scale. See RIR & RPE.

How is my estimated 1RM calculated, and what's the External / Total / ×BW toggle? It's projected from your best set with the Brzycki/Epley rep-max equations; the lens toggle switches between external load only, total load including bodyweight, and a bodyweight ratio. See Estimated 1RM.

What counts as a personal record? A PR is a new best estimated 1RM (or a rep max) for an exercise — a set that beats your prior best. Every completed working set counts, compared per-implement so a pair of dumbbells or a single-arm set is scored fairly. See What counts as a PR.

How does HyperIron know which muscles a set trains? Each exercise carries percentage activations across the muscles it works, which is how your volume is split by muscle. See Muscle Activation.

Can I swap an exercise mid-program? Yes — substitute for one session or from this week forward, and your history and progression carry across. See How to swap an exercise.

Account, mobile & AI

Does the app work offline, and how does sync work? The mobile app logs fully offline against a local database and syncs to the cloud when you're back online. See Offline mode and Syncing.

How do I connect an AI coach? HyperIron exposes an MCP connection your AI assistant can use to read and update your training. See Connecting your AI coach.

Is this actually AI or just an algorithm? It's a real conversation with Claude or ChatGPT over MCP — not a rule-based decision tree. Your assistant reads your program, history, and fatigue data through HyperIron's MCP tools and gives contextual, conversational coaching. See AI Coaching overview.

Do I need my own Claude or ChatGPT account? Yes — HyperIron connects to the assistant you already use. Connecting takes about two minutes. See Connecting your AI coach.

Will the AI change my program without asking? No — it describes what it's doing before it does it, and it can't delete workouts, programs, or exercises. See What the AI can do.

What's free, what's Premium, and what happens after the 30-day trial? The free tier is a complete tracker, forever; Premium adds AI coaching, advanced analytics, and templates. Every account starts with 30 days of full Premium, no card. See Free vs Premium.

Can I import my history from Strong? Yes — export a CSV from Strong and import it on the web or mobile app; it maps your exercises, converts units, and skips duplicates. If you need to start over, you can delete the imported data and re-run it. See Importing from Strong.