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Simple Fitness

Support & Guides

Support

Welcome to Simple Fitness support. Below are step-by-step how-tos for every feature, answers to common questions, and how to reach a human — email is the fastest way.

Contact us

📧 simpleapphelp@outlook.com

We typically reply within 1–2 business days. Including your device model and iOS version helps us help you faster.

Every guide here is also built into the app under Settings › Help & How-To, with screenshots and short walkthrough videos.

Getting started

Your dashboard

Calories, macros, the week's deficit, and quick-add — all on one screen you can rearrange.

  1. The calorie ring shows what's left to eat today — tap it to jump straight to your food log.
  2. This Week stacks calories in vs. burned, day by day, so your deficit or surplus is obvious.
  3. Tap the + to log food, water, weight, or a workout from anywhere in the app.
  4. Scroll to the bottom and tap Customize Home to reorder or hide any card.

Tip: Touch and hold the weight chart to scrub back through your history.

Goals that adapt

Set a target or a deadline — the app calculates your calories, then auto-adjusts each week to keep you on pace.

  1. Set your goal and pace — or a target date — and your calories and macros are worked out for you.
  2. Each Monday the weekly Check-In reviews your real results and nudges your target up or down.
  3. Set a date goal and the plan re-aims after every weigh-in to land you on time.
  4. Turn on Calorie Schedule to eat more on some days and less on others — same weekly average.

Tip: Losing too fast or too slow? The check-in keeps you on track automatically.

Weekly check-in

Every Monday the app reviews your real results and nudges your calorie target to keep you on pace.

  1. When a check-in is due, a badge appears — tap the big Check-In button to run it.
  2. It compares your actual weight trend against your goal pace over the past weeks.
  3. If you're moving too fast or too slow, it adjusts your calories up or down automatically.
  4. Set a target date and it re-aims after every check-in to land you on time.

Tip: The more consistently you log weight, the more accurate the adjustments.

Logging food

Effortless food logging

Search a huge database, scan barcodes, quick-add macros, build recipes, and save meals for one-tap logging.

  1. Tap Search for a food — clean Common Foods results surface first (backed by USDA data), or scan a barcode / Quick Add just the macros.
  2. Pick your servings — the chips cover common amounts, or type your own.
  3. Build Recipes from ingredients and the app works out the per-serving macros automatically.
  4. Save anything you eat often as a My Meal to log the whole thing in one tap.

Tip: Connect Apple Health to pull in nutrition you've logged in other apps.

Training

Live workout tracking

Log sets and reps, auto rest timers, and PR badges — and control it all from the Lock Screen.

  1. Pick a routine or start empty, enter weight and reps, and tap the circle to check off each set.
  2. A rest timer starts automatically; a 🏆 marks every new personal record.
  3. A Live Activity on your Lock Screen / Dynamic Island lets you complete sets and adjust weight without unlocking.
  4. Start a workout on your phone and it can hand off to an Apple Watch session.

Tip: Minimize the player (∨) to keep the timer running while you use other tabs.

Custom programs

Multi-week Push/Pull/Legs and more, tailored to your days, equipment, and experience.

  1. Pick a training goal and the app builds a multi-week program around your schedule.
  2. Choose how many days you train and which equipment you have.
  3. Today's session is always ready on the Workout tab — tap and go, with the date shown on each day of the week strip.
  4. Tweak any day's exercises and sets×reps to make it yours, or set Week starts on (Sunday/Monday) in Settings.

Tip: Turn on “Prefer my favorites” so the plan uses the lifts you've starred.

Evidence-based exercise library

Every lift rated S-tier down to F with the reasoning, so you train the most effective movements.

  1. Open the Library from the Workout tab to browse exercises with photos and form tips.
  2. Each lift carries a tier rating (S+ to D) based on how effective it is.
  3. Tap a rating to see the S+-to-D tier chart explaining what earns each grade.
  4. Star your favorites — the program builder leans on your top-rated picks.

Tip: The workout builder automatically prioritizes the highest-rated lifts for each muscle.

Motivational voice coach

Hype Man, Drill Sergeant, or Calm — spoken cues, counts, PRs, and rest call-outs while you train.

  1. In a workout, tap the speaker to switch the Voice Coach on.
  2. Choose a personality — each has its own voice and energy.
  3. Pick exactly which cues you want: set praise, rest counts, 3-2-1 countdown, next-exercise heads-up, PRs, and more.
  4. It keeps talking even with the screen locked, and ducks your music only while it speaks.

Tip: Each personality has its own natural, studio-recorded voice — preview them in the workout's coach settings and pick your favorite.

Build workouts with AI

Describe what you want in plain English and the coach builds the workout — or a full multi-week program — ready to start.

  1. Open the AI coach (the sparkles on Home or the Goals tab).
  2. Type something like “45-minute push day with dumbbells” or “build me a 4-day PPL program”.
  3. Review the proposed exercises and sets, then confirm to add the workout or save the program — nothing changes until you approve.
  4. Ask quick questions too: “warm-up for 225 bench”, “do I need a deload?”, “what's my 1RM for 225x5?”, “how do I superset?”, or “what's my TDEE?”

Tip: It reasons over your own logs and runs on-device — private, no account needed.

AI coach & insights

Ask anything about your data

Ask anything and get answers drawn from your own logs — what's working and what to change.

  1. Tap the sparkles on Home or Goals to open the on-device AI coach.
  2. Ask about your nutrition, training, or progress — it reasons over your data.
  3. Insights on Home surface patterns automatically (logging gaps, trends, what to tweak).
  4. It runs on-device with Apple's models — private, no account needed.

Tip: The more consistently you log, the sharper the insights get.

Progress & your body

Your strength score

A DOTS score, a beginner-to-elite rating and your population percentile — plus which lifts to prioritize.

  1. Open Progress › Strength for your strength rating (Beginner → Elite) and where you land versus the population.
  2. Your DOTS score rates your powerlifting total fairly across bodyweights — tap it to see how it's calculated.
  3. Best Exercises ranks every lift S-tier to F so your effort goes to what works.
  4. Growth tiers show which muscles still have room to build vs. are well-trained, from your real weekly volume.

Tip: Ratings use your best estimated 1-rep max per lift, so they sharpen as you log heavier sets.

3D body modeling

A model that morphs to your real measurements — see your shape change over time.

  1. Log body-part measurements in the Measure section.
  2. The 3D model reshapes to your real numbers — tap a band on it to log that part.
  3. Add progress photos and compare them side-by-side with a date slider.
  4. Watch the model and your charts change as your measurements do.

Tip: Switch ranges (3D–90D) and tap any chart for a bigger, detailed view.

See your body change

Scrub through time to watch the 3D model reshape — and overlay a 'before' ghost with the exact differences.

  1. Open Progress › Weight and scroll to the 3D body under the chart.
  2. Drag the scrubber to morph the model through your history, or hit play to animate it.
  3. Turn on Compare to overlay a translucent 'before' body with the difference at each part.
  4. Pick a custom date range to compare any two points in your journey.

Tip: It uses your weight trend and measurements, so the more you log, the more accurate it gets.

Smart tape measure

Pair a Bluetooth smart tape and your girth readings auto-fill when you log a measurement.

  1. Open Settings › Smart Tape Measure and wake your tape (pull it out) so it appears.
  2. Tap your tape to connect — the Renpho R-MTX01 and most ES-Tape tapes work out of the box.
  3. Take a measurement — the reading shows on screen and auto-fills your measurement entry.
  4. A different model? Open Advanced, capture a few readings, tap Copy Diagnostics, and email support so we can add it.

Tip: Tape readings feed your 3D body model and measurement history just like manual entries.

Apple Watch

A near-standalone app on your wrist

Three swipe pages to log food, water, and weight, run workouts, and glance at your day.

  1. Swipe between three pages — Workout · Dashboard · Fuel. Tap Customize on any page to reorder or hide its sections.
  2. Tap + (or Fuel › Add Food) to search your foods, saved meals, and common staples and log them from the wrist — it shows on your phone instantly.
  3. Start a workout from the wrist — today's plan, a Quick Workout, or repeat a past session — and log sets with the Digital Crown, no phone needed.
  4. See This Week's schedule and your History (every set), run the interval timer, and add the configurable Daily complication to your watch face.

Tip: A standalone wrist workout syncs back to your phone when they reconnect (de-duplicated) and credits your Activity rings. Tap the Guide on the Dashboard to see this walkthrough again.

Friends & sharing

Connect by code

Connect by code to cheer each other on — a leaderboard, profiles, head-to-head, kudos, and challenges.

  1. Open Friends (top-left on Home) and share your code, or add a friend's, to connect.
  2. Choose exactly what you share with granular toggles — workouts, PRs, nutrition, measurements, cardio, and more.
  3. See a leaderboard, friends' profiles, and head-to-head comparisons, and send kudos on their activity.
  4. Start challenges together, and share a routine via a link a friend can import.

Tip: It's all opt-in and code-based — you control exactly what each person sees.

Apple Health

Two-way Apple Health sync

Weight, nutrition and workouts sync both ways — and your Watch's resting heart rate, HRV, sleep, VO₂ max and body composition flow in too.

  1. Connect in Settings › Apple Health and choose what syncs.
  2. Weight, nutrition, water, workouts, steps, and active energy flow both ways.
  3. Your Apple Watch adds resting heart rate, HRV, sleep, VO₂ max, exercise minutes and lean mass — read-only, under Progress › Vitals.
  4. Already track elsewhere? Your existing history is used right away — even for your starting targets.
  5. Delete something here and the matching Health sample is removed too.

Tip: Exercise calories are never “added back” — your measured burn already includes them.

Frequently asked questions

Where is my data stored?

On your device, and in your personal iCloud if you turn on sync. We don't have servers that hold your data — see our Privacy Policy.

How do I sync or move my data to a new phone?

Turn on iCloud Sync on both devices with the same Apple ID (Settings › iCloud Sync). You can also use Settings › Export to save a JSON/CSV/PDF copy.

How do I connect Apple Health?

Go to Settings › Apple Health and grant the permissions you want. You can change read/write access per data type any time in the Health app. See the Apple Health guide above for what syncs.

Why does food search need the internet?

Searching or scanning packaged foods looks them up in Open Food Facts. Only the search words or barcode are sent — never your personal or health data. A bundled USDA food list works fully offline.

Is the AI coach private?

Yes. The Coach assistant runs entirely on your device with Apple Intelligence. Your questions and data never leave your phone. On hardware without Apple Intelligence, the deterministic insights and calculations still work.

How do I delete my data?

Delete individual entries in the app, or clear everything with Settings › Erase All Data. Your Apple Health data is managed by iOS and is never deleted by the app; iCloud copies can be removed from your iCloud settings.

The voice coach keeps talking with the screen locked — is that normal?

Yes. During a workout the voice coach speaks set, rest, and PR cues, which requires background audio. Turn cues on or off in the live workout's Spoken Cues settings — see the Voice coach guide above.

My Apple Watch workout distance or complication looks out of date.

Open the app on your watch once so it can refresh, and make sure Simple Fitness has Health access for walking/running distance. The Daily complication updates in the background but Apple limits how often — raising your wrist or opening the app forces a refresh.

Still need help?

Email simpleapphelp@outlook.com and we'll get back to you.