Liftcadence questions, answered
Liftcadence is a free, rule-based workout planner that works offline and needs no account. It is not AI, it does not give medical advice, and Pro is an optional single-payment pass. The answers below cover plans, injuries, data, devices and pricing.
Is Liftcadence free?
Yes. The planner is free. That covers your weekly plan, workout logging, the rest timer, exercise variants and swaps, weight tracking with simple weight and pace analytics, calorie and protein estimates, offline use, JSON backup and export, achievement cards and share links, local reminders and private notes. An optional free account adds multi-device sync, cloud backup, data export and account deletion. Pro is an optional paid pass that adds five more features; see the pricing page.
Does it work offline?
Yes, once the app has loaded on your device. Plans are generated on the device, so building a plan, logging sets and checking your weight trend need no connection. The first visit needs internet to load the app, and anything that talks to a server, such as sync, buying a pass or the contact form, needs a connection. Changes you make offline are kept on your device and sync later if you use an account.
Do I need an account?
No. The planner works without one, and your plan and logs stay on your device. An account is optional and free, and it is not required to build a plan, log workouts or track your weight.
What does a free account give me?
Multi-device sync, automatic cloud backup, data export and account deletion, at no cost and with no device limit. Sync and backup are always free. When you are signed in, your plan, workouts, weights and settings are stored on our server so they follow you between devices.
Is the plan made by AI?
No. Liftcadence uses transparent training rules and your answers, with no generative AI. The same answers and the same seed always give the same plan, and that is why it can run offline.
How are plans made?
Your answers pick a split for your training days and level, then exercises are chosen to fit your equipment, injuries and time, with balanced weekly volume. Sets, reps and rest follow your goal, a 4-week wave ends in a lighter deload week, and loads progress using double progression. The how it works page walks through every step.
Can I use it without a gym?
Yes. Choose home dumbbells, a garage rack or bodyweight only and every exercise is picked from the equipment you have.
What if I have an injury or a health condition?
Mark it in the survey and movements that commonly aggravate it are left out, and intensity is capped for certain health conditions. This is general guidance, not medical advice. Check with a doctor or physiotherapist before you start if you are unsure.
How accurate are the calorie and protein numbers?
They are estimates. Calories come from the Mifflin-St Jeor equation plus an activity multiplier and a goal adjustment, and protein is set per kilogram of bodyweight. Real needs vary from person to person, so treat them as a starting point and adjust from your own weight trend.
Can I export my data?
Yes. JSON backup and restore is free, with or without an account, so you are never locked in. A signed-in account can also download its data from the server. CSV export and a printable or PDF plan report are part of the Pro pass.
Which devices does it work on?
Any modern browser on a phone, tablet or computer. It is an installable web app: open it in your browser and add it to your home screen. There is no app-store version today.
What is Pro and how do I buy it?
Pro is an optional paid pass. It adds five things: Routines, Adaptive adjustments, Insights, Programs and plan versions and CSV and PDF export. Everything else stays free, including sync and backup. To buy one, sign in with your free account, open the account page in the app, choose a pass (a 30-day pass at $2.99, a 1-year pass at $19.99 and a Lifetime pass at $49.99) and pay with PayPal. It is a single payment: nothing renews and no card details reach Liftcadence.
What are Pro routines?
Several routines: one per kind of week or place, for example Gym 5 days, Home no equipment, Busy week 2 days, Travel bodyweight. Each routine is its own setup of the same profile (equipment, days of the week, minutes), generated by the same transparent rules. Switch with one tap, even for a single day ("train at home today"), or assign routines to weeks and weekdays. Your history is shared across routines because equivalent exercises are matched. Free keeps one active routine you can regenerate and edit; Pro lets you keep up to 4.
Do I lose my data if a Pro pass expires?
No. Nothing you created is locked or deleted. If a pass expires, routines beyond the one free active routine become a read-only archive you can still view, and the Pro features stop working until you buy another pass. Your logs, weights, plan, account and backups stay free.
Is Pro a subscription?
No. The passes are single payments with no auto-renewal: a 30-day pass at $2.99, a 1-year pass at $19.99 and a Lifetime pass at $49.99. The 30-day and 1-year passes expire on their own and you are never charged again unless you choose to buy another one. Lifetime means the life of the Liftcadence service, not of the buyer.
Can I get a refund?
Yes, within 14 days of purchase. Write to support@liftcadence.com or use the contact form with your PayPal order id and we refund the original PayPal payment; the Pro pass is then switched off. Details are on the refund policy page (a draft pending legal review).
Do my weight and history change when I switch routines?
No. Your body weight, goal, profile, workout history, personal records, suggested loads, streak and notes are yours and global: they never belong to a routine. Only the plan changes per routine (equipment, days, minutes and exercise choice). A workout counts for every chart whichever routine it was done in, consistency is measured against the routine assigned to that week, and past weeks are never rewritten. Loads are shared by exercise and by variant chain, with conservative conversion for equivalents such as dumbbell and barbell presses.
How do I delete my data?
Planner data on your device is removed by clearing this site's data in your browser. With an account, you can delete the account and its server-side data from the account page in the app, and choose to erase this device too. For a contact message or an old waitlist email, write to support@liftcadence.com and we will remove it.
Still stuck? Write to us, read how it works, or start free.