Workout Tracker FAQ
This page answers 36+ common questions about IRONSLOG — a free workout logger and AI nutrition planner — grouped into 8 sections covering getting started, logging, progress, nutrition, plans, the exercise library, trainers and data. Jump to any section below, or use your browser's find-in-page.
Getting started
Is IRONSLOG free to use?
Yes. IRONSLOG is free — there is no paid tier, no subscription and no ad-supported free tier with limits. Workout logging, the exercise library, nutrition logging and progress tracking are all included at no cost.
What is IRONSLOG?
IRONSLOG is a free workout logger and AI nutrition planner. You log sets against a weekly plan, track progress from your own numbers (estimated 1RM, personal records, weekly volume), and log meals against macro targets built around Indian food.
What devices does IRONSLOG run on?
IRONSLOG runs in any modern browser and can be installed as a Progressive Web App on Android, iOS and desktop, so it behaves like a native app without a separate app-store download.
How do I sign in to IRONSLOG?
IRONSLOG supports sign-in with email and password or with a Google account. Both create the same account type — trainee or trainer, chosen at sign-up.
Do I need a training plan to start logging?
No. You can log a workout from the exercise library without a plan, or generate a weekly split with the AI workout planner and follow it day by day. Both paths write to the same log and progress charts.
Does IRONSLOG work offline?
IRONSLOG is an installable Progressive Web App (PWA) with offline-capable caching, so the app shell and your cached data are available without a live connection. Actions that need the server, like syncing a new set to your account, resume once you are back online.
Workout logging
What are "ghost numbers" in IRONSLOG?
Ghost numbers are your previous session’s weight and reps for the same set, shown greyed-out as placeholders in the input fields, so you always know the number you are trying to beat without leaving the log screen.
What is RPE in IRONSLOG?
RPE (Rate of Perceived Exertion) is an optional column you can enable per profile that records how hard a set felt on a 1-10 scale. When it is off, the set grid stays compact for mobile screens.
Does IRONSLOG have a plate calculator?
Yes. The set grid includes a per-side plate calculator for any barbell weight, so you don’t have to do the math loading the bar.
How do I delete a set or exercise I logged by mistake?
Swipe a set row to delete it, or swipe an exercise card left to reveal a delete zone. Both show a 5-second undo toast, and IRONSLOG always keeps at least one set on an exercise so you can’t swipe it down to nothing.
Can I log weights in pounds instead of kilograms?
Yes. Settings has a kg/lbs toggle that applies across logging, CSV export and the plate calculator.
Can I log supersets?
Yes. Exercises can be marked as a superset — paired back-to-back with no rest — in the plan editor or via the CSV plan format’s superset column.
Progress and analytics
How does IRONSLOG track progress?
Every logged set feeds per-exercise progression charts, an estimated one-rep max (1RM), personal records, weekly training volume per muscle group and plan adherence, alongside optional body measurements and progress photos.
What formula does IRONSLOG use for estimated 1RM?
The Epley formula, applied to your heaviest completed set on a given logged day. It’s a trend estimate from your own training, not a tested one-rep max.
What does the deload suggestion mean?
It appears when a lift’s weight has held for several sessions across multiple weeks with no increase, naming the stuck weight and how long it’s been stalled — a signal computed from your own logged history, not a fixed program rule.
How far back does the muscle-volume chart look?
A rolling 7 days. It ranks muscle groups by total training volume (weight × reps) from sets logged in the last week, updating continuously as you log.
How does the training streak badge work?
It counts consecutive completed training sessions, shown with a flame icon next to the calendar header, and resets when a training day is missed.
Nutrition
Does IRONSLOG support Indian food logging?
Yes. IRONSLOG includes a database of 1,579 Indian foods with calories and macros per standard serving, so you can log meals like dal, roti, paneer and rice without hunting for approximate international equivalents.
How is my daily calorie and macro target calculated?
From five questions — age, height, weight, activity level and goal. IRONSLOG estimates your daily energy needs and splits the resulting calorie target into protein, carb and fat grams, recalculating whenever you log a new weigh-in.
How does the meal swap tool decide what to suggest?
It ranks alternatives by how well they keep your day’s macros in range, filtered to your dietary tier — a non-vegetarian item always offers vegetarian and eggetarian alternatives, and an eggetarian item a vegetarian one.
Does IRONSLOG support vegetarian and eggetarian diets specifically?
Yes. You can set a dietary tier — strict vegetarian, eggetarian or non-vegetarian — and every meal suggestion and swap respects it.
What if a food I ate isn’t in the database?
Log the closest match from the 1,579-item database and adjust the portion, or log a custom food entry with your own calorie and macro values.
Plans and AI
How does AI workout and nutrition planning work?
You answer a short set of questions — goal, experience, equipment, training days for workouts; age, weight, activity and diet preference for nutrition — and IRONSLOG drafts a weekly training split or a daily macro target and meal plan for you to review before applying. AI plan generation is currently in beta.
Does an AI-drafted plan apply itself automatically?
No. Every AI-drafted workout or nutrition plan is shown in full for review before it’s applied to your calendar or nutrition log — nothing is scheduled without you seeing the draft first.
Can I save more than one workout plan?
Yes. IRONSLOG can hold multiple saved plans; you choose which one is active, and can switch between them.
Is there a plan I can start from without answering any questions?
Yes. A 12-week starter template is available in one tap for anyone who wants to begin training today, and can be edited afterward like any other plan.
Can I import a plan from a spreadsheet?
Yes. A plan can be imported from CSV with columns for exercise, sets, reps, weight, week and superset, and any saved plan can be exported back out the same way.
Exercise library
How many exercises does IRONSLOG have?
IRONSLOG includes 873 exercises, each with step-by-step instructions, primary and secondary muscles worked, equipment needed and a difficulty level. You can search and filter the library by muscle group, equipment or level.
Where do the exercise instructions and photos come from?
From free-exercise-db, a public-domain (Unlicense) exercise dataset — see the about page for full attribution. IRONSLOG didn’t create the underlying movement data or photos itself.
Can I find exercises that need no equipment?
Yes. Filtering the library by "body only" equipment returns 111 bodyweight-only exercises.
Trainers
Can I use IRONSLOG as a personal trainer?
Yes. IRONSLOG has a trainer role: trainers get a roster dashboard, can assign plans to trainees who join with an invite code, and can review each trainee’s logged progress.
Does trainer mode cost extra?
No. Choosing "trainer" as your account type is free, on the same no-paid-tier plan as a trainee account.
Can a trainer message a connected trainee directly?
Yes. A direct chat thread exists between a trainer and each connected trainee.
Data and account
Can I export my workout data?
Yes. IRONSLOG can export your workout plan, your logged sessions and your body measurements to CSV, so your training history is never locked into the app.
Can I delete my IRONSLOG account?
Yes. Deleting your account from Settings signs you out immediately. If you sign back in, you can choose to restore your history or start fresh, which permanently clears your previous plans, logs and measurements.
Key takeaways
- IRONSLOG is free with no paid tier.
- It has 873 exercises and 1,579 Indian foods.
- AI workout and nutrition plans are in beta and reviewable before you apply them.
- It's an offline-capable PWA with CSV export for plans, logs and measurements.