# LiftProof

> LiftProof is an evidence-based strength training app for iPhone, iPad, and Apple Watch — log fast, progress on purpose. This site (https://www.liftproof.app) is the app's marketing and education home: strength program guides, an exercise reference library, exercise comparisons, training-science explainers, and a strength training blog.

Key facts:
- Platform: native iOS only (iPhone, iPad, Apple Watch), iOS 17 or later. No Android or web app.
- Pricing: $10/month or $80/year after a 7-day free trial. Subscription managed through the App Store.
- Privacy: training data is stored on-device (Core Data). No account or sign-up required; optional iCloud sync between a user's own devices. Health data is never uploaded to LiftProof servers.
- LiftProof is a general wellness product, not a medical device. Content is informational and not medical advice.

## Core pages

- [Home](https://www.liftproof.app/): App overview: the Ledger workout view, Monument set-execution sheet, programming, and pricing.
- [Download](https://www.liftproof.app/download/): App Store download page for the LiftProof iOS app.
- [Pricing](https://www.liftproof.app/pricing/): Subscription pricing: 7-day free trial, $10/month or $80/year.
- [Features](https://www.liftproof.app/features/): Index of feature deep-dives (one-handed logging, proven programming, honest analytics).
- [Programs](https://www.liftproof.app/programs/): Index of 47 strength program guides.
- [Exercises](https://www.liftproof.app/exercises/): Index of 77 exercise reference pages.
- [Compare](https://www.liftproof.app/compare/): Index of 29 side-by-side exercise and app comparisons.
- [Science](https://www.liftproof.app/science/): Index of 7 training-science reference pages.
- [Blog](https://www.liftproof.app/blog/): Strength training blog (55 posts).
- [About](https://www.liftproof.app/about/): Who builds LiftProof and why.
- [Help](https://www.liftproof.app/help/): App support and FAQ.
- [Changelog](https://www.liftproof.app/changelog/): App release notes.
- [Press](https://www.liftproof.app/press/): Press kit and media resources.

## Landing pages

- [Powerlifting Tracker](https://www.liftproof.app/powerlifting-tracker/): LiftProof for comp prep: percentage-based logging for 5/3/1, Texas Method, and linear progression.
- [Beginner Strength App](https://www.liftproof.app/beginner-strength-app/): LiftProof for first-time barbell lifters running Starting Strength, StrongLifts 5x5, or Linear Progression.
- [Home Gym Workout Tracker](https://www.liftproof.app/home-gym-workout-tracker/): LiftProof for barbell-and-rack home gym training: freestyle logging, offline, on-device.

## Features (3)

- [Honest analytics](https://www.liftproof.app/features/honest-analytics/): Weekly sets per muscle, tier progression, plateau detection. Numbers only — no AI hype, no medical claims.
- [One-handed logging](https://www.liftproof.app/features/one-handed-logging/): Monument hero sheet is readable from two feet away. Thumb-zone controls, haptic feedback, rest-timer that keeps running.
- [Proven programming](https://www.liftproof.app/features/proven-programming/): Run 5/3/1, Linear Progression, PPL, or GZCLP inside LiftProof — or build your own. Every program adapts to what you logged.

## Programs (47)

- [5/3/1 Beyond](https://www.liftproof.app/programs/531-beyond/): Jim Wendler's intermediate strength template, implemented with AMRAP-driven training-max progression.
- [5/3/1 Boring But Big](https://www.liftproof.app/programs/531-bbb/): The hypertrophy-focused 5/3/1 template: standard main sets plus 5 sets of 10 at 50-70% of training max. Strength and supplemental volume, four days a week.
- [5/3/1 for Powerlifting](https://www.liftproof.app/programs/531-powerlifting/): Jim Wendler's meet-prep 5/3/1 variant — same four-week cycles, lower AMRAP volume, heavy competition singles in the final mesocycles before a meet.
- [5/3/1 Forever](https://www.liftproof.app/programs/531-forever/): Jim Wendler's 2017 update to 5/3/1. Leader and anchor blocks, integrated supplemental templates, and long-term progression for lifters past the basics.
- [Accommodating Resistance Framework](https://www.liftproof.app/programs/accommodating-resistance/): A framework for integrating bands and chains into squat, bench, and deadlift work, matching the resistance curve to your strength curve through the lift.
- [Bench Press Specialization](https://www.liftproof.app/programs/bench-specialization/): A six-week bench-focused block — three bench sessions per week with varied grips and tempos, while squat and deadlift hold at maintenance volume.
- [Block Periodization](https://www.liftproof.app/programs/block-periodization/): A three-block framework — accumulation, transmutation, realization — that sequences hypertrophy, strength-endurance, and peaking across 12-16 weeks.
- [Building the Monolith](https://www.liftproof.app/programs/building-the-monolith/): Wendler's six-week mass-building 5/3/1 variant — heavy pressing, dense accessory work, and enough volume to add 15-20 lbs of bodyweight.
- [Bulgarian Method](https://www.liftproof.app/programs/bulgarian-method/): Daily max singles on the squat, bench, and deadlift. High frequency, minimal volume, extreme intensity. Advanced lifters only.
- [Candito 6-Week Strength Program](https://www.liftproof.app/programs/candito-6-week/): Jonnie Candito's six-week intermediate-to-advanced peaking block — hypertrophy, then linear strength, then heavy singles for a meet-ready peak.
- [Coan-Phillipi Deadlift Routine](https://www.liftproof.app/programs/coan-phillipi-deadlift/): Ed Coan's 10-week deadlift specialization, written for Mark Phillipi. Heavy single week-by-week, working up from 78% to 108% of starting max.
- [Daily Undulating Periodization](https://www.liftproof.app/programs/dup/): DUP rotates rep ranges inside a single week instead of across months: one heavy day, one moderate day, one higher-rep day per lift.
- [Deadlift Specialization](https://www.liftproof.app/programs/deadlift-specialization/): A six-week deadlift-focused block — two deadlift sessions per week with pulls from floor and deficit, while squat and bench hold at maintenance volume.
- [Deload Frameworks — Planned, Reactive, and Taper](https://www.liftproof.app/programs/deload-frameworks/): Three deload models: planned (every 4th week), reactive (fatigue-triggered), and taper (pre-meet). When to use each and how to cut volume without losing gains.
- [Doug Hepburn Method — Strength A & B](https://www.liftproof.app/programs/hepburn-method/): Doug Hepburn's singles-and-doubles method: eight heavy singles followed by three doubles, add a rep per session, graduate weight when all reps are clean.
- [Full-Body High-Frequency](https://www.liftproof.app/programs/full-body-frequency/): A five-day full-body template built on high-frequency exposure — every session touches squat, hinge, push, and pull patterns at varying intensities.
- [Greyskull LP](https://www.liftproof.app/programs/greyskull-lp/): John Sheaffer's novice linear progression: two sets of 5 plus an AMRAP set, three days per week. Arm-specific accessory work built in from day one.
- [GZCL Jacked and Tan 2.0](https://www.liftproof.app/programs/gzcl-jnt-2/): Cody Lefever's 12-week intermediate template. Four days per week of T1 main-lift progression backed by T2 secondary volume and T3 high-rep finishers.
- [GZCL: The Rippler](https://www.liftproof.app/programs/gzcl-the-rippler/): Intermediate GZCL template using T1 wave periodization: 12-week cycle rippling through 6-rep, 4-rep, 2-rep, and 1-rep waves for each main lift.
- [GZCLP](https://www.liftproof.app/programs/gzclp/): Cody Lefever's tiered late-novice / early-intermediate template. Three tiers of intensity, one weekly progression rule per tier.
- [Juggernaut Method](https://www.liftproof.app/programs/juggernaut-method/): Chad Wesley Smith's block-periodized strength program — four rep waves (10s, 8s, 5s, 3s) each cycling accumulation, intensification, realization, and deload.
- [Juggernaut Method 2.0](https://www.liftproof.app/programs/juggernaut-2-0/): Chad Wesley Smith's update to the original Juggernaut Method. Four-wave block periodization with refined training-max calculations and expanded variant work.
- [Linear Progression](https://www.liftproof.app/programs/linear-progression/): The Starting Strength novice template — three lifts per session, add weight every workout until you can't.
- [Madcow 5×5](https://www.liftproof.app/programs/madcow-5x5/): An intermediate 5×5 successor to StrongLifts. Weekly — not per-session — progression, ramp sets instead of straight sets, and a built-in deload day.
- [Mass Gain 5×5](https://www.liftproof.app/programs/mass-gain-5x5/): Higher-volume 5×5 variant built for bulking. Three full-body sessions per week, heavier accessory volume, paired with a caloric surplus.
- [Meet Week Taper](https://www.liftproof.app/programs/meet-week-taper/): A seven-day meet-week template covering the final sessions, volume cuts, attempt rehearsal, weight-cut management, and rest-day structure.
- [nSuns 5/3/1 LP](https://www.liftproof.app/programs/nsuns/): A high-volume 5/3/1 variant built on T1/T2 lifts and linear weekly progression. Popular with intermediates who have plateaued on standard 5/3/1.
- [Peak Strength Meet Prep](https://www.liftproof.app/programs/peak-strength-meet-prep/): Twelve-week powerlifting meet-prep template: hypertrophy, strength, and peaking blocks structured around a specific competition date.
- [Peaking Block for Powerlifting Meets](https://www.liftproof.app/programs/peaking-for-meets/): A four-to-six week peaking template that tapers volume and raises intensity into a powerlifting meet, built around squat, bench, and deadlift attempts.
- [PHAT](https://www.liftproof.app/programs/phat/): Layne Norton's Power-Hypertrophy Adaptive Training — five days per week, two heavy power sessions and three high-volume bodybuilding sessions.
- [PHUL](https://www.liftproof.app/programs/phul/): Power Hypertrophy Upper Lower: four days per week alternating heavy compound sessions with higher-rep hypertrophy work. Builds strength and size simultaneously.
- [Push/Pull/Legs 6-Day](https://www.liftproof.app/programs/ppl-6-day/): Six training sessions a week, each one targeting push, pull, or legs. High-volume hypertrophy template.
- [RP Hypertrophy](https://www.liftproof.app/programs/rp-hypertrophy/): Renaissance Periodization's hypertrophy template: weekly volume climbs from MEV through MRV, then deloads. 4-6 week mesocycles built around volume landmarks.
- [SBS Reps-to-Failure](https://www.liftproof.app/programs/sbs-reps-to-failure/): An autoregulatory strength program from Stronger By Science. Final sets push close to failure; next-session loads adjust based on what you actually did.
- [Sheiko #29](https://www.liftproof.app/programs/sheiko-29/): Boris Sheiko's high-frequency, high-volume powerlifting block. Four days per week, all three competition lifts trained submaximal — no AMRAPs, no grinding.
- [Smolov (Full)](https://www.liftproof.app/programs/smolov-full/): The full 13-week Smolov squat cycle: introductory microcycle, base mesocycle, switching phase, intense mesocycle. Extreme-volume peaking for a single lift.
- [Smolov Jr.](https://www.liftproof.app/programs/smolov-jr/): A three-week Russian peaking block for squat or bench press. Four sessions per week, load climbs as volume drops. Run it, test a new max, go back.
- [Starting Strength](https://www.liftproof.app/programs/starting-strength/): Mark Rippetoe's 3-day beginner program. Linear progression on squat, press, and deadlift — add weight every session until you can't.
- [StrongLifts 5×5](https://www.liftproof.app/programs/stronglifts-5x5/): A 3-day beginner strength program built on linear progression. Two alternating workouts, five core lifts, and one simple rule: add weight every session.
- [Strongman Basics](https://www.liftproof.app/programs/strongman-basics/): A four-day week blending powerlifting strength with strongman-specific events: loaded carries, overhead pressing, and odd-object work for time.
- [Strongman Contest Prep](https://www.liftproof.app/programs/strongman-contest-prep/): Eight-week strongman peaking template: two heavy barbell sessions plus two event days per week, building toward a contest weekend.
- [Texas Method](https://www.liftproof.app/programs/texas-method/): A 3-day intermediate program with volume, recovery, and intensity days. Progresses weekly by hitting a new 5RM on Friday.
- [The Bridge 3.0](https://www.liftproof.app/programs/the-bridge-3-0/): Barbell Medicine's post-novice four-day template. Technique-focused, RPE-driven transition from linear progression into intermediate programming.
- [The Cube Method](https://www.liftproof.app/programs/cube-method/): Brandon Lilly's three-week rotating template for raw powerlifters — max effort, repetition, and explosive waves across squat, bench, and deadlift.
- [Upper/Lower Split](https://www.liftproof.app/programs/upper-lower-split/): A 4-day intermediate program training each muscle group twice per week. Pairs a strength-focused day with a volume-focused day for upper and lower body.
- [Westside Barbell Conjugate](https://www.liftproof.app/programs/westside-conjugate/): Louie Simmons' conjugate system: two max-effort days and two dynamic-effort days per week, rotating exercise variations weekly to avoid accommodation.
- [Women's Strength Base](https://www.liftproof.app/programs/womens-strength-base/): Three-day intermediate barbell template with conservative main-lift progression and hypertrophy-balanced accessory volume. No cycle-based programming.

## Exercises (77)

- [Anderson Squat](https://www.liftproof.app/exercises/anderson-squat/): A squat initiated from a dead stop off the pins in a power rack, typically set at or just below parallel depth.
- [Atlas Stone](https://www.liftproof.app/exercises/atlas-stone/): Strongman event lift — a heavy spherical stone loaded from the ground to a platform or over a bar. Trains the lap-to-shoulder pattern and odd-object control.
- [Axle Deadlift](https://www.liftproof.app/exercises/axle-deadlift/): Deadlift pulled from a 2-inch diameter axle bar. Punishes grip weakness and trains forearm strength that a standard-bar deadlift hides.
- [Barbell Back Squat](https://www.liftproof.app/exercises/squat/): The barbell back squat is the foundational lower-body compound movement — bar on the traps, depth to parallel or below, drive through the floor.
- [Barbell Bench Press](https://www.liftproof.app/exercises/bench-press/): The barbell bench press trains the chest, shoulders, and triceps under heavy load — the primary horizontal push for progressive strength over years.
- [Barbell Hip Thrust](https://www.liftproof.app/exercises/hip-thrust/): The barbell hip thrust is the most direct loaded exercise for the gluteus maximus, training it at peak contraction with a horizontal force vector.
- [Barbell Overhead Press](https://www.liftproof.app/exercises/overhead-press/): The overhead press builds vertical pushing strength through the shoulders and triceps — one of the few compound lifts with a full overhead range of motion.
- [Barbell Row](https://www.liftproof.app/exercises/barbell-row/): The barbell row is the primary horizontal pulling movement, training the lats, rhomboids, rear deltoids, and biceps under axial load.
- [Belt Squat](https://www.liftproof.app/exercises/belt-squat/): A squat variant with weight on a hip belt, keeping load off the spine. Trains the lower body without axial compression — useful on volume days.
- [Box Jump](https://www.liftproof.app/exercises/box-jump/): Plyometric jump onto a raised platform. Trains lower-body rate of force development and vertical power without the landing impact of a depth jump.
- [Broad Jump](https://www.liftproof.app/exercises/broad-jump/): Horizontal plyometric jump for maximum distance. Trains horizontal power and hip extension without the landing impact of a depth jump.
- [Bulgarian Split Squat](https://www.liftproof.app/exercises/bulgarian-split-squat/): The Bulgarian split squat is a rear-foot-elevated single-leg squat that aggressively loads the quads and glutes through a deep range of motion.
- [Cable Chest Fly](https://www.liftproof.app/exercises/cable-chest-fly/): A pectoral isolation movement using two cable stacks. Constant cable tension trains the chest across a long range with less joint stress than dumbbells.
- [Chest-Supported Row](https://www.liftproof.app/exercises/chest-supported-row/): A row performed face-down on an inclined bench. The chest supports the torso, removing the lower-back stability requirement of a barbell row.
- [Chin-Up](https://www.liftproof.app/exercises/chin-up/): Vertical pull with a supinated (underhand) grip — biases the biceps and lats over the mid-traps, and easier to accumulate reps on than the pull-up.
- [Circus Dumbbell](https://www.liftproof.app/exercises/circus-dumbbell/): Strongman one-arm overhead press using an oversized dumbbell with a thick handle. Tests overhead strength, stability, and implement-specific grip.
- [Clean Pull](https://www.liftproof.app/exercises/clean-pull/): A clean from the floor without the catch. The lifter pulls through full hip extension and shrug, then lowers the bar without racking it.
- [Close-Grip Bench Press](https://www.liftproof.app/exercises/close-grip-bench-press/): Bench press with shoulder-width grip — biases the triceps and anterior delts over the chest, and carries over directly to the overhead press lockout.
- [Conventional Deadlift](https://www.liftproof.app/exercises/deadlift/): The conventional deadlift pulls a barbell from the floor to hip lockout, training the glutes, hamstrings, and spinal erectors while demanding full-body tension.
- [Deficit Deadlift](https://www.liftproof.app/exercises/deficit-deadlift/): A deadlift performed while standing on a small platform, increasing range of motion and building strength off the floor.
- [Depth Jump](https://www.liftproof.app/exercises/depth-jump/): Advanced plyometric: step off a box, absorb the landing, and immediately rebound into a vertical jump. Trains reactive strength and rate of force development.
- [Dips](https://www.liftproof.app/exercises/dips/): Dips are a bodyweight pressing movement that loads the triceps, chest, and anterior deltoid through a deep range of motion.
- [Dumbbell Bicep Curl](https://www.liftproof.app/exercises/dumbbell-curl/): The dumbbell bicep curl isolates the biceps brachii and brachialis through elbow flexion, with each arm working independently.
- [Face Pull](https://www.liftproof.app/exercises/face-pull/): The face pull trains the rear deltoids, external rotators, and mid-traps — the muscles most chronically underworked in pressing-heavy programs.
- [Farmer Walk](https://www.liftproof.app/exercises/farmer-walk/): Loaded carry — two heavy implements held at the sides and walked for distance or time. Builds grip, traps, and core strength in one exercise.
- [Front Squat](https://www.liftproof.app/exercises/front-squat/): The front squat rests the bar across the anterior delts and clavicle — forces an upright torso and biases the quads and upper back over the posterior chain.
- [Goblet Squat](https://www.liftproof.app/exercises/goblet-squat/): The goblet squat holds a dumbbell or kettlebell at chest height — a beginner-friendly squat pattern that teaches upright posture and depth without a barbell.
- [Good Morning](https://www.liftproof.app/exercises/good-morning/): A hip hinge with the barbell on the upper back. The torso pivots forward and returns upright, loading hamstrings, glutes, and lower back through a long range.
- [Hack Squat](https://www.liftproof.app/exercises/hack-squat/): A fixed-path machine squat performed on an inclined sled. Removes the balance cost of a barbell squat and loads the quads more directly.
- [Hang Clean](https://www.liftproof.app/exercises/hang-clean/): Olympic clean variant that starts with the bar hanging at the hip or knee rather than from the floor. Isolates the explosive second pull.
- [Hip Abductor](https://www.liftproof.app/exercises/hip-abductor/): A seated machine targeting the gluteus medius and minimus. Pressing the knees outward against resistance trains the lateral hip for stability and aesthetics.
- [Hip Hinge](https://www.liftproof.app/exercises/hip-hinge/): The hip hinge is the movement pattern behind deadlifts, RDLs, and swings. Drilling it before adding load is the highest-value investment a new lifter can make.
- [Incline Barbell Bench Press](https://www.liftproof.app/exercises/incline-bench-press/): The incline barbell bench press targets the clavicular head of the pec and the anterior deltoid with a 30–45° bench angle.
- [Jefferson Deadlift](https://www.liftproof.app/exercises/jefferson-deadlift/): A straddle-stance deadlift with the bar between the legs, one foot in front of the other. Trains the posterior chain and anti-rotation together.
- [Keg Press](https://www.liftproof.app/exercises/keg-press/): Strongman overhead press using a filled beer keg. The shifting liquid load forces continuous core stabilization and trains real-world carry strength.
- [Kettlebell Clean](https://www.liftproof.app/exercises/kettlebell-clean/): Explosive hip-driven movement from floor or swing to the rack position, bell resting against the forearm. Foundation for front squats and push presses.
- [Kettlebell Swing](https://www.liftproof.app/exercises/kettlebell-swing/): Ballistic hip hinge — hike the kettlebell back between the legs, drive the hips forward explosively, let the bell float to shoulder or eye level.
- [Landmine Press](https://www.liftproof.app/exercises/landmine-press/): A unilateral press done with a barbell anchored in a landmine. The arc-shaped bar path is easier on the shoulders than a strict vertical overhead press.
- [Landmine Row](https://www.liftproof.app/exercises/landmine-row/): Bent-over row using a barbell anchored in a landmine attachment — loads the upper back and lats with a fixed bar path and reduced lower-back demand.
- [Landmine Squat](https://www.liftproof.app/exercises/landmine-squat/): A front-loaded squat performed by holding the end of a barbell anchored in a landmine attachment, reducing spinal load while demanding quad engagement.
- [Lat Pulldown](https://www.liftproof.app/exercises/lat-pulldown/): The lat pulldown trains vertical pulling strength on a cable stack — a direct builder for the lats and a stepping stone to the pull-up.
- [Lateral Raise](https://www.liftproof.app/exercises/lateral-raise/): The lateral raise isolates the medial deltoid through shoulder abduction, directly widening the shoulder silhouette.
- [Leg Press](https://www.liftproof.app/exercises/leg-press/): The leg press loads the quads, glutes, and hamstrings through a guided range of motion without the spinal loading of a free-bar squat.
- [Log Press](https://www.liftproof.app/exercises/log-press/): Strongman overhead press performed with a log implement. Neutral-grip handles and a thick diameter make it the dominant overhead event in strongman competition.
- [Lunge](https://www.liftproof.app/exercises/lunge/): The lunge is a unilateral lower-body movement that trains the quads, glutes, and hamstrings while demanding balance and hip stability.
- [Machine Chest Press](https://www.liftproof.app/exercises/machine-chest-press/): A fixed-path chest press on a plate-loaded or selectorized machine. Removes the stability cost of bench — good for hypertrophy volume and tight shoulders.
- [Nordic Curl](https://www.liftproof.app/exercises/nordic-curl/): A bodyweight eccentric hamstring exercise. Kneel with feet anchored, lower the torso forward under control, then use the hamstrings to pull back upright.
- [Pause Deadlift](https://www.liftproof.app/exercises/pause-deadlift/): Deadlift variation with a 2-3 second pause just below the knee. Builds the mid-pull position and exposes weaknesses in the bar path above the floor.
- [Paused Bench Press](https://www.liftproof.app/exercises/paused-bench-press/): A bench press with a controlled pause on the chest at the bottom, eliminating the stretch reflex and building starting strength off the chest.
- [Pendlay Row](https://www.liftproof.app/exercises/pendlay-row/): A strict barbell row named for coach Glenn Pendlay. Each rep starts from a dead stop on the floor, which removes momentum and isolates upper-back pulling.
- [Pin Press](https://www.liftproof.app/exercises/pin-press/): A bench press started from a dead stop off the pins in a power rack, typically set at or just below chest level.
- [Plank](https://www.liftproof.app/exercises/plank/): Isometric core brace held in a neutral-spine prone position — trains anti-extension strength of the anterior core without loading the spine.
- [Power Clean](https://www.liftproof.app/exercises/power-clean/): Olympic pull variant: clean a barbell from the floor to the front rack in one movement, receiving the bar in a partial squat rather than a full catch.
- [Power Snatch](https://www.liftproof.app/exercises/power-snatch/): Olympic pull variant that lifts a barbell from the floor to overhead in one movement, caught in a partial overhead squat rather than a full catch.
- [Preacher Curl](https://www.liftproof.app/exercises/preacher-curl/): A bicep curl performed with the upper arm braced against an angled pad, isolating the bicep and eliminating momentum from the shoulder and torso.
- [Pull-Up](https://www.liftproof.app/exercises/pull-up/): The pull-up is the vertical pulling bodyweight standard, training the lats and biceps through a full overhead range of motion with nothing but a bar.
- [Push Press](https://www.liftproof.app/exercises/push-press/): Overhead press with a shallow knee dip and explosive leg drive — moves more weight than a strict press while keeping the lockout a pure shoulder-tricep lift.
- [Reverse Hyperextension](https://www.liftproof.app/exercises/reverse-hyper/): Louie Simmons's invention: a machine that decompresses the spine while training the posterior chain through hip extension. Restorative and strength-building.
- [Reverse Lunge](https://www.liftproof.app/exercises/reverse-lunge/): A single-leg lower body exercise where the working leg stays planted and the non-working leg steps back, making it more knee-friendly than a forward lunge.
- [Romanian Deadlift (RDL)](https://www.liftproof.app/exercises/romanian-deadlift/): The Romanian deadlift trains the hamstrings and glutes through a hip hinge with a fixed knee angle — bar starts from standing, never touching the floor.
- [Safety Bar Squat](https://www.liftproof.app/exercises/safety-bar-squat/): Cambered bar with padded yoke and forward handles. Shifts the load forward, biases the upper back, and spares shoulders that struggle with a straight bar.
- [Sandbag Carry](https://www.liftproof.app/exercises/sandbag-carry/): Loaded carry holding a heavy sandbag in a bear-hug or shoulder position. Tests postural endurance, core bracing, and grip under awkward loading.
- [Sandbag Clean](https://www.liftproof.app/exercises/sandbag-clean/): Strongman clean with a shifting sandbag load. Trains full-body pulling strength and the odd-object handling skill that transfers to atlas stones and kegs.
- [Seated Cable Row](https://www.liftproof.app/exercises/cable-row/): The seated cable row trains horizontal pulling strength through the lats, rhomboids, and mid-traps with constant cable tension throughout the range.
- [Single-Arm Dumbbell Row](https://www.liftproof.app/exercises/single-arm-dumbbell-row/): A unilateral pulling exercise that trains each side of the back independently, allowing heavy loading and a long range of motion without a barbell.
- [Single-Leg Romanian Deadlift](https://www.liftproof.app/exercises/single-leg-rdl/): A unilateral hip hinge performed on one leg with a dumbbell or kettlebell, training hamstring, glute, and balance asymmetries the barbell RDL can hide.
- [Skull Crusher](https://www.liftproof.app/exercises/skull-crusher/): A lying tricep extension training the long head through a long ROM. One of the most effective isolation exercises for building tricep and arm size.
- [Snatch-Grip Deadlift](https://www.liftproof.app/exercises/snatch-grip-deadlift/): A deadlift performed with a wide snatch grip. The wider grip lowers the hips, increases upper-back and trap recruitment, and extends the range of motion.
- [Spoto Press](https://www.liftproof.app/exercises/spoto-press/): A bench press variation where the bar is paused one to two inches above the chest rather than on it, named after powerlifter Eric Spoto.
- [Standing Calf Raise](https://www.liftproof.app/exercises/standing-calf-raise/): Plantar flexion with extended knees — biases the gastrocnemius (the two-joint calf muscle) and responds best to heavy loads in moderate rep ranges.
- [Suitcase Carry](https://www.liftproof.app/exercises/suitcase-carry/): Unilateral loaded carry with a heavy dumbbell or kettlebell held in one hand. Trains anti-lateral-flexion core strength and obliques.
- [Sumo Deadlift](https://www.liftproof.app/exercises/sumo-deadlift/): Wide-stance deadlift with hands inside the knees — shorter range of motion, more upright torso, biases the glutes, adductors, and quads over the hamstrings.
- [Trap Bar Deadlift](https://www.liftproof.app/exercises/trap-bar-deadlift/): Deadlift performed with a hexagonal bar around the lifter — neutral grip, more knee flexion, shorter lever arm on the lower back. Beginner-friendly variant.
- [Tricep Pushdown](https://www.liftproof.app/exercises/tricep-pushdown/): The tricep pushdown isolates the triceps brachii through cable-resisted elbow extension, training all three heads with constant tension.
- [Turkish Get-Up](https://www.liftproof.app/exercises/turkish-get-up/): A seven-step full-body movement from supine to standing with a weight pressed overhead. Builds shoulder stability, core control, and integration.
- [Yoke Walk](https://www.liftproof.app/exercises/yoke-walk/): Strongman loaded carry — a yoke apparatus (heavy frame resting across the upper back) walked for distance or time. Tests full-body rigidity under extreme load.
- [Zercher Squat](https://www.liftproof.app/exercises/zercher-squat/): A squat with the barbell held in the crook of the elbows. Demands an upright torso, strong upper back, and core stability that standard squats do not replicate.

## Comparisons (29)

- [Barbell Bench Press vs. Dumbbell Bench Press](https://www.liftproof.app/compare/bench-press-vs-dumbbell-press/): Barbell vs. dumbbell bench press: both train the chest and triceps, but differ in stability demand, range of motion, and long-term strength ceiling.
- [Barbell Row vs. Cable Row](https://www.liftproof.app/compare/barbell-row-vs-cable-row/): Barbell row vs. cable row: free weight vs. machine. Both build back thickness but differ in stability demands, strength curve, and loading potential.
- [Barbell Squat vs. Hack Squat](https://www.liftproof.app/compare/barbell-squat-vs-hack-squat/): Barbell squat vs. hack squat: free-weight compound vs. machine quad specialist. Pick based on whether you want athletic carryover or pure quad hypertrophy.
- [Bench Press vs. Floor Press](https://www.liftproof.app/compare/bench-vs-floor-press/): Bench press vs. floor press: full range vs. partial lockout. The bench builds total pressing strength; the floor press builds triceps and lockout power.
- [Chin-Up vs. Pull-Up](https://www.liftproof.app/compare/chin-up-vs-pull-up/): Chin-up vs. pull-up: grip flips, muscles shift. Chin-ups load the biceps harder; pull-ups demand more from the lats. Both build serious pulling strength.
- [Conventional Deadlift vs. Romanian Deadlift](https://www.liftproof.app/compare/deadlift-vs-rdl/): Conventional deadlift vs. RDL: both train the posterior chain, but through different mechanics. Knowing which to prioritize depends on your goal.
- [Conventional Deadlift vs. Stiff-Leg Deadlift](https://www.liftproof.app/compare/conventional-vs-stiff-leg-deadlift/): Conventional deadlift vs. stiff-leg deadlift: a knee-bend-driven full-body pull vs. a near-straight-leg posterior-chain movement.
- [Dip vs. Close-Grip Bench Press](https://www.liftproof.app/compare/dip-vs-close-grip-bench/): Dip vs. close-grip bench press: both train the triceps and chest, but through different mechanics, strength curves, and shoulder demands.
- [Front Squat vs. Back Squat](https://www.liftproof.app/compare/front-squat-vs-back-squat/): Front squat vs. back squat: different bar positions, different demands. Both build leg strength — but they train different patterns and suit different goals.
- [Front Squat vs. High-Bar Back Squat](https://www.liftproof.app/compare/front-squat-vs-high-bar/): Front squat vs. high-bar back squat: both upright, both quad-dominant. The bar position changes the loading ceiling and the failure mode.
- [Hip Thrust vs. Romanian Deadlift](https://www.liftproof.app/compare/hip-thrust-vs-rdl/): Hip thrust vs. Romanian deadlift: both train the posterior chain, but at different muscle lengths. Running both in the same program is the right call.
- [Landmine Press vs. Overhead Press](https://www.liftproof.app/compare/landmine-vs-overhead-press/): Landmine press vs. strict overhead press: arc path vs. vertical line. One is shoulder-friendlier, the other moves more total weight.
- [Landmine Squat vs. Front Squat](https://www.liftproof.app/compare/landmine-squat-vs-front-squat/): Landmine squat and front squat both load the quads with anterior weight, but one requires rack-position mobility the other does not.
- [Leg Press vs. Hack Squat](https://www.liftproof.app/compare/leg-press-vs-hack-squat/): Leg press and hack squat both train the quads on a machine, but the geometry, foot position, and bar path differ enough that they produce different results.
- [LiftProof vs. Fitbod](https://www.liftproof.app/compare/liftproof-vs-fitbod/): LiftProof vs. Fitbod: Fitbod generates varied workouts algorithmically; LiftProof runs proven strength programs with structured progressive overload.
- [LiftProof vs. Hevy](https://www.liftproof.app/compare/liftproof-vs-hevy/): LiftProof vs. Hevy: Hevy is a social workout logger with a free tier; LiftProof is a structured strength program tracker built for progressive overload.
- [LiftProof vs. Strong](https://www.liftproof.app/compare/liftproof-vs-strong/): LiftProof vs. Strong: Strong is the go-to workout logger for self-programmed lifters; LiftProof builds the program in so you do not have to bring your own.
- [Overhead Press vs. Push Press](https://www.liftproof.app/compare/overhead-press-vs-push-press/): Overhead press vs. push press: strict vs. leg drive. The push press moves more weight overhead — but the OHP builds more pure pressing strength.
- [Pendlay Row vs. Barbell Row](https://www.liftproof.app/compare/pendlay-vs-barbell-row/): Pendlay row vs. standard barbell row: dead-stop reset vs. continuous reps. The difference lies in how much momentum each style lets you use.
- [Pull-Up vs. Lat Pulldown](https://www.liftproof.app/compare/pull-up-vs-lat-pulldown/): Pull-up vs. lat pulldown: the vertical pull showdown. Both build the lats — but they fit different stages of training and different goals.
- [Push-Up vs. Bench Press](https://www.liftproof.app/compare/push-up-vs-bench-press/): Push-up vs. bench press: both train the chest, shoulders, and triceps — but they differ in load capacity, stability demand, and serratus activation.
- [Reverse Hyper vs. Back Extension](https://www.liftproof.app/compare/reverse-hyper-vs-back-extension/): Reverse hyper vs. 45-degree back extension: both train hip extension, but one decompresses the spine while the other loads it. Which belongs in your program.
- [Romanian Deadlift vs. Leg Curl](https://www.liftproof.app/compare/rdl-vs-leg-curl/): Romanian deadlift vs. leg curl: hip extension vs. knee flexion. The hamstrings have two functions — and these two exercises train them separately.
- [Safety Bar Squat vs. Straight-Bar Back Squat](https://www.liftproof.app/compare/safety-bar-vs-straight-bar/): Safety squat bar vs. straight bar: the specialty bar tilts the load forward, saves your shoulders, and taxes your upper back. When to use each.
- [Squat vs. Leg Press](https://www.liftproof.app/compare/squat-vs-leg-press/): Squat vs. leg press: which builds more leg strength and size? Both train the quads and glutes — but they are not interchangeable.
- [Squat vs. Lunge](https://www.liftproof.app/compare/squat-vs-lunge/): Squat vs. lunge: squats build bilateral strength and allow heavier loads; lunges expose imbalances and add a unilateral demand squats cannot replicate.
- [Sumo vs. Conventional Deadlift](https://www.liftproof.app/compare/sumo-vs-conventional-deadlift/): Sumo vs. conventional deadlift: shorter range of motion or more posterior chain? The right choice depends on your leverages, hip mobility, and goal.
- [Sumo vs. Trap Bar Deadlift](https://www.liftproof.app/compare/sumo-vs-trap-bar-deadlift/): Sumo vs. trap bar: two ways to pull heavy with an upright torso and shorter range of motion. One is competition-legal, the other is easier on the back.
- [Trap Bar vs. Conventional Deadlift](https://www.liftproof.app/compare/trap-bar-vs-conventional-deadlift/): Trap bar vs. conventional deadlift: the trap bar shifts load toward the quads and away from the lower back. Pick based on your goal and experience level.

## Science (7)

- [Fatigue Management](https://www.liftproof.app/science/fatigue-management/): Fatigue masks fitness. Understanding how to manage and dissipate training fatigue is what separates progressive overload from stalled or injured lifters.
- [One-Rep Max (1RM)](https://www.liftproof.app/science/one-rep-max/): Your 1RM is the maximum weight you can lift for exactly one rep. It anchors percentage-based programming and serves as the primary strength benchmark.
- [Periodization](https://www.liftproof.app/science/periodization/): Periodization is the planned variation of training stimulus over time. Linear, block, and undulating models each solve the same problem differently.
- [Progressive Overload](https://www.liftproof.app/science/progressive-overload/): Progressive overload is the gradual increase of training stimulus over time. The primary driver of long-term strength and hypertrophy adaptation.
- [Rate of Perceived Exertion (RPE)](https://www.liftproof.app/science/rpe/): RPE is a 1–10 self-report scale for how hard a set felt. Used as an autoregulation tool in modern strength programs.
- [Reps in Reserve (RIR)](https://www.liftproof.app/science/reps-in-reserve/): Reps in Reserve (RIR) is a self-reported scale for training proximity to failure. It lets lifters autoregulate intensity without rigid percentage charts.
- [Volume Landmarks (MEV / MAV / MRV)](https://www.liftproof.app/science/volume-landmarks/): Volume landmarks describe the minimum, optimal, and maximum weekly hard-set counts per muscle. Used to set and adjust training volume.

## Blog (55)

### Programming (34)

- [nSuns LP: When to Run It and When to Run From It](https://www.liftproof.app/blog/nsuns-when-to-run/): nSuns is a high-volume 5/3/1 variant that pushes main-lift work nearly every session. Who benefits, who breaks, and how to tell which side you are on.
- [Madcow vs Starting Strength: The Graduation Question](https://www.liftproof.app/blog/madcow-vs-starting-strength/): Starting Strength gets you to a novice plateau. Madcow 5×5 is a classic next step. When to switch, and when Madcow is the wrong choice for where you are.
- [Texas Method Explained: Heavy, Light, Medium in Practice](https://www.liftproof.app/blog/texas-method-heavy-light-medium/): Rippetoe's classic intermediate program: a volume day, a recovery day, and an intensity day. What the heavy-light-medium structure actually buys you.
- [Which 5/3/1 Template Fits Your Phase](https://www.liftproof.app/blog/five-three-one-template-selection/): Jim Wendler wrote dozens of 5/3/1 templates. A decision guide for Boring But Big, FSL, BBS, Jack Shit, 5/3/1 for Powerlifting, and how to pick the right one.
- [Who Should Actually Run Conjugate?](https://www.liftproof.app/blog/who-should-run-conjugate/): Westside Conjugate produced world-class powerlifters for decades. It also ruined many intermediates who ran it too soon. An honest answer on who belongs on it.
- [Nutrition for Strength: Calories, Protein, and the Rest You Can Ignore](https://www.liftproof.app/blog/nutrition-for-strength/): Strength nutrition is mostly calories and protein. What the research says about the two numbers that matter and the details most lifters spend too much time on.
- [Training Plateaus: The Five Causes and How to Diagnose Them](https://www.liftproof.app/blog/training-plateaus/): Most plateaus are not programming problems. A framework for diagnosing whether the stall is recovery, volume, technique, nutrition, or simply the wrong program.
- [Training for Older Lifters: What Changes at 40, 50, and Beyond](https://www.liftproof.app/blog/training-for-older-lifters/): Older lifters need fewer heavy singles and more attention to recovery. What adjusts with age and what stays the same across 40+ training.
- [Training With Limited Equipment: Dumbbells, Bands, and One Bar](https://www.liftproof.app/blog/training-with-limited-equipment/): A minimal home gym can still drive strength gains. How to program around a single barbell, dumbbells, or bodyweight-plus-bands setups.
- [Travel Training: Keeping Strength on the Road](https://www.liftproof.app/blog/travel-training/): Travel weeks do not have to mean lost progress. A framework for hotel gyms, conference weeks, and the trips where lifting takes a back seat.
- [Women's Strength Programming: What Actually Differs (And What Does Not)](https://www.liftproof.app/blog/womens-strength-programming/): Most strength programming for women is identical to men's programming. Where sex differences show up in the research, and where they do not.
- [Strongman for Beginners: Implements, Programming, and Your First Events](https://www.liftproof.app/blog/strongman-for-beginners/): Strongman training has a low entry bar and a steep learning curve on implements. How to start without wasting months on movements you will not compete in.
- [When to Change Programs: Signals That It Is Time (And When It Is Not)](https://www.liftproof.app/blog/when-to-change-programs/): Program-hopping kills progress. Staying on a stalled program also kills progress. The signals that separate a real stall from impatience.
- [Sheiko #29 Explained](https://www.liftproof.app/blog/sheiko-29-explained/): What makes Sheiko #29 work, who it is actually for, and what to expect in your first four weeks of Boris Sheiko's high-frequency powerlifting system.
- [How Smolov Jr. Works (And When to Use It)](https://www.liftproof.app/blog/smolov-jr-peaking/): Smolov Jr. is a three-week peaking block that reliably adds 10–30 lb to a lift. Here is the mechanics behind it and when it actually makes sense to run.
- [The Bulgarian Method: What Most Lifters Get Wrong](https://www.liftproof.app/blog/bulgarian-method-lessons/): The Bulgarian method is famous for daily maxes and brutal workloads. The useful lessons for regular lifters are not the ones usually copied.
- [PHUL vs PPL: Which Split Fits Your Schedule?](https://www.liftproof.app/blog/phul-vs-ppl/): PHUL and PPL both build size and strength on four-to-six day weeks. The difference is how each split groups lifts and how forgiving each is under real life.
- [How to Substitute Exercises Without Breaking Your Program](https://www.liftproof.app/blog/exercise-substitution/): Every program calls for equipment you lack or movements you cannot do. How to swap exercises without wrecking the stimulus the program was built around.
- [The Juggernaut Method Explained](https://www.liftproof.app/blog/juggernaut-method-explained/): Chad Wesley Smith's Juggernaut Method uses block periodization across four waves. Here is how the 10s, 8s, 5s, and 3s cycles actually fit together.
- [Greyskull LP Explained](https://www.liftproof.app/blog/greyskull-lp-explained/): Greyskull LP pairs beginner strength gains with built-in arm work. How the AMRAP set, A/B rotation, and accessories fit together without losing focus.
- [Daily Undulating Periodization: A Practical Guide](https://www.liftproof.app/blog/daily-undulating-periodization-guide/): Daily Undulating Periodization (DUP) rotates rep ranges within a week instead of across months. Here is how to set one up and what the research actually says.
- [The Coan-Phillipi Deadlift Routine, Explained](https://www.liftproof.app/blog/coan-phillipi-deadlift-routine/): Ed Coan wrote a 10-week deadlift peaking program for Mark Phillipi. Here is how the heavy singles and backoff volume actually build a meet PR.
- [The Doug Hepburn Method, Explained](https://www.liftproof.app/blog/hepburn-method-explained/): Doug Hepburn trained with heavy singles decades before modern strength theory caught up. The method still holds up. Here is how to run it.
- [How to Deload: Planned, Reactive, and Taper Frameworks](https://www.liftproof.app/blog/how-to-deload/): Most lifters either never deload or do it by accident. Three frameworks for deloading on purpose, and when to use each.
- [Strongman for Powerlifters: What Transfers, What Does Not](https://www.liftproof.app/blog/strongman-for-powerlifters/): Strongman training builds different strength than powerlifting. What carryover to expect, what costs you pay, and how to blend both without losing either.
- [Hypertrophy for Strength: When More Muscle Moves More Weight](https://www.liftproof.app/blog/hypertrophy-for-strength/): Muscle mass sets the strength ceiling. How to run a hypertrophy block that converts into bigger squats, benches, and deadlifts, not a bigger mirror.
- [Meet Day Execution: Warm-Ups, Attempts, and the Small Decisions That Decide a Meet](https://www.liftproof.app/blog/meet-day-execution/): A meet is won or lost between weigh-in and last deadlift. Warm-up timing, attempt selection, fueling, and the small decisions across nine lifts.
- [Training Through Injury: When to Push, When to Pivot, When to Stop](https://www.liftproof.app/blog/training-through-injury/): Most training injuries do not require time off, they require changed loading. A framework for what to modify, what to substitute, and what to pause.
- [Kettlebells for Strength Athletes: What to Add, What to Skip](https://www.liftproof.app/blog/kettlebells-for-strength-athletes/): Most kettlebell work is too generic for strength athletes. Three or four moves that help your squat, deadlift, and press, and the ones that waste time.
- [5/3/1 vs Linear Progression: Which to Run When](https://www.liftproof.app/blog/531-vs-linear-progression/): Both 5/3/1 and linear progression build strength. The difference is how fast they push you and how long they last. Here's how to choose.
- [How to Pick Your First Strength Program](https://www.liftproof.app/blog/pick-first-strength-program/): For beginners, nearly any structured program beats no program. Here's what to look for, and what to ignore, when choosing your first protocol.
- [Reading a Workout Log: Signs of Progress vs Noise](https://www.liftproof.app/blog/reading-workout-logs/): A workout log is only useful if you know how to read it. Here's how to tell genuine progress signals from session-to-session noise.
- [PPL 6-Day vs 4-Day: Recovery Tradeoffs](https://www.liftproof.app/blog/ppl-6day-vs-4day/): Push/Pull/Legs can run on 3, 4, 5, or 6 days. The tradeoffs around frequency and recovery are practical, not philosophical.
- [GZCLP Explained in 5 Minutes](https://www.liftproof.app/blog/gzclp-explained/): GZCLP is one of the most beginner-friendly linear progression programs available. Here's how it works in plain terms.

### Technique (5)

- [How to Pick Your First Powerlifting Meet: Federations, Weight Classes, Equipment](https://www.liftproof.app/blog/how-to-pick-a-meet/): USAPL, USPA, IPF, RPS, SPF, the federation you pick changes more than you think. How to choose your first powerlifting meet without regret.
- [Meet Day Warm-Up: Attempt Selection and the Pre-Lift Protocol](https://www.liftproof.app/blog/meet-day-warmup/): A good meet-day warmup is timed to the flight, matched to the opener, and disciplined about inter-attempt rest. The protocol and the common mistakes.
- [Nordic Curl Protocols: How to Actually Build the Strength](https://www.liftproof.app/blog/nordic-curl-protocols/): Nordic curls are brutal. Programming them well means accepting that most lifters cannot do a full one yet, and building toward one intelligently.
- [Mobility for Lifters: What to Train, What to Skip, What Actually Matters](https://www.liftproof.app/blog/mobility-for-lifters/): Most lifters do no mobility work, or too much of the wrong kind. A minimal framework for what actually shows up in your squat, bench, and deadlift.
- [Why Your Squat Stalled, and What to Do About It](https://www.liftproof.app/blog/why-squat-stalled/): Squat plateaus almost always have a cause: technical, programming, or recovery. Most are fixable. Here's a diagnostic checklist.

### Science & recovery (11)

- [Why On-Device Only — The Privacy Stance Behind LiftProof v1.0](https://www.liftproof.app/blog/why-on-device-only/): LiftProof v1.0 has no user account, no cloud sync, no analytics SDK, and no third-party trackers. The engineering rationale and the tradeoffs we accepted.
- [Do Carbs Build Muscle? What the 2026 Meta-Analysis Actually Found](https://www.liftproof.app/blog/carbs-muscle-hypertrophy/): A 2026 Sports Medicine meta-analysis found higher carbohydrate intake does not independently enhance muscle hypertrophy when protein and training are matched.
- [Sleep and Recovery for Lifters: The Single Biggest Free Variable](https://www.liftproof.app/blog/sleep-and-recovery-for-lifters/): Sleep is the biggest free variable in strength training. What 7 vs. 9 hours does to your squat, and why sleep fixes problems food and deloads cannot.
- [Peri-Workout Fueling: What the Research Actually Shows](https://www.liftproof.app/blog/peri-workout-fueling/): Pre-, intra-, and post-workout nutrition is less decisive than it is marketed to be. What the research supports and what is practically worth bothering with.
- [Training Around Life Stress: How Non-Training Load Affects Recovery](https://www.liftproof.app/blog/training-around-life-stress/): Work, sleep loss, and life stress reduce recovery capacity in measurable ways. How to autoregulate training when everything outside the gym is hard.
- [Sleep Science for Lifters: A Research Deep Dive](https://www.liftproof.app/blog/sleep-science-deep-dive/): What the peer-reviewed sleep literature shows about strength, recovery, and training. The mechanisms and the specific effect sizes on lifters.
- [How SBS Reps-to-Failure Autoregulation Works](https://www.liftproof.app/blog/sbs-autoregulation/): SBS Reps-to-Failure adjusts loads based on your actual performance. Here is how the feedback loop works and why it beats fixed-percentage programming.
- [MEV, MAV, MRV: Volume Landmarks in Practice](https://www.liftproof.app/blog/mev-mav-mrv-in-practice/): Volume landmarks are useful when applied with honesty. Here is how to find your own MEV, MAV, and MRV, and where the framework tends to break down.
- [How Much Volume Do You Actually Need for Hypertrophy?](https://www.liftproof.app/blog/volume-for-hypertrophy/): MEV, MAV, and MRV sound like jargon, but they describe a real volume curve. Here's what the research suggests about how many sets to do.
- [Understanding RPE: When to Use It, When to Skip It](https://www.liftproof.app/blog/understanding-rpe/): RPE is a useful autoregulation tool. Here's when it adds value and when percentage-based programming is simpler.
- [Progressive Overload Without Adding Weight](https://www.liftproof.app/blog/progressive-overload-without-weight/): Adding weight isn't the only way to drive adaptation. Here are four overload levers to use when the plates stop moving.

### Comparisons & app picks (5)

- [LiftProof vs Hevy: When to Pick Which](https://www.liftproof.app/blog/liftproof-vs-hevy/): An honest head-to-head between LiftProof and Hevy across six criteria — program library, RPE, Watch, privacy, price, onboarding. Pick what fits your training.
- [What's Missing From LiftProof v1.0 (and Why)](https://www.liftproof.app/blog/whats-missing-from-liftproof-v1/): An honest list of every notable v1.0 omission — what we deliberately rejected, what is queued for v1.1, what might never come, and why each call was made.
- [LiftProof v1.0 is Live — What We Built and Why](https://www.liftproof.app/blog/v1-launch-announcement/): After eighteen months as a solo dev, LiftProof v1.0 is on the App Store. Here is what it does, what it costs, and what it deliberately does not do.
- [How We Write Our App Listicles](https://www.liftproof.app/blog/how-we-write-app-listicles/): The methodology behind every "best lifting apps" list we publish — what we evaluate, how we audit ourselves, and what we refuse to do.
- [LiftProof vs Hevy vs Strong: Who's This Actually For?](https://www.liftproof.app/blog/liftproof-vs-hevy-vs-strong/): Three well-regarded strength apps, three different design philosophies. An honest comparison of who each one is built for, including LiftProof.

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- [Medical Disclaimer](https://www.liftproof.app/disclaimer/)
- [Consumer Health Data Privacy Policy](https://www.liftproof.app/consumer-health-data/)

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