Build a strength workout

A useful strength workout starts with a clear plan. Open Plan to shape each exercise, set, target, load, and rest period before you train, then use Review Workout to return the draft to the surrounding Plan or scheduling review.

Build before you train

Use Momentum on an iPhone or iPad. You do not need a Momentum account or Apple Health access to author the workout.

For this calendar entry, choose today or a future date inside an active training plan. A paused plan cannot receive the workout. If Schedule Unavailable appears, choose a date inside an active plan.

This guide covers rep-based sets in the authoring flow. Review Workout does not start or record a performed workout.

Shape each exercise and set

Start with the day and a name you will recognize. Then build each exercise around the work you intend to do. Target and load labels matter because exercises do not all measure work in the same way.

Start the draft

1. Open Plan.
2. Select the day for the workout.
3. Open Add.
4. Select Schedule Workout.
5. Choose the training plan if Momentum offers more than one.
6. Select Strength.
7. In Build Workout, tap Workout Name.
8. Enter a name for the workout.

Add an exercise

9. Tap Add Exercise.
10. Enter an exercise name in Search exercises.
11. Select the exercise.
12. On the exercise detail, tap Add Exercise.

Warm-up and working sets have different jobs, so Momentum keeps those roles separate. Shape each role around the work you plan to do.

Set the target, load, and rest

13. Select an existing Working Set to open Set.
14. Select the planned Reps.
15. Select the planned load with the control shown for the exercise.

Read the load label before choosing a value. These meanings are not interchangeable:

• Total load is the combined load for the set.
• Load per implement is the load for each dumbbell or other implement. Use Implements when the exercise lets you choose one or two.
• Weight stack is the selected machine or cable stack value.
• Load style distinguishes bodyweight, Added load, and Assistance. Bodyweight is not entered as external load.
• Each side means the target applies separately to each side.

An exercise without external load does not need a load value.

16. Open the checkmark menu labeled Save Changes.
17. Select Save This Set.
18. To add another set, tap Add Set.
19. Select Warm-up Set or Working Set.
20. Select the new set to open Set.
21. Repeat the target and load steps for the new set.
22. Repeat the set steps until the exercise has the planned warm-up and working sets.

Rest is part of the exercise prescription, not one setting for the entire workout.

23. Tap Rest Between Sets.
24. Select the rest duration for that exercise.
25. In the exercise set list, tap Add Exercise to confirm the new exercise.
26. Repeat the exercise steps until the workout structure is complete.
27. Tap Review Workout.

Review the workout as a whole

The workout draft now has an authored name, an estimated duration, ordered exercises, planned warm-up and working sets, and per-exercise rest. Review Workout returns the draft to the surrounding Plan or scheduling review, where you can finish that task.

Planned now, recorded later

The duration is an estimate, not a measurement. It can change when you add or remove sets or change rest.

Available load controls depend on the selected exercise. A bodyweight exercise does not treat your bodyweight as an entered external load.

The values in the builder are planned prescriptions. They do not become recorded results unless you later perform and record the workout.

Put the workout in context

• Understand Momentum's training structure