> Documentation index: https://momentum.atlasapps.us/docs/llms.txt
> Canonical page: https://momentum.atlasapps.us/docs/workouts/run-strength-workout

# Run a strength workout

Start with the workout you planned, then record the work you actually do.
Open a scheduled strength workout in **Plan** and tap **Start Workout**.
Check the reps and weight before **Log Set**, use rest and pause controls
as needed, and finish the sets or end early with a partial result.

## Choose the workout you intend to do

Use Momentum on your iPhone. Choose an uncompleted scheduled strength workout
in an active training plan. This guide covers rep-and-weight sets.

You do not need a paired Apple Watch or a live connection to record sets
locally.

## Move through the workout

### Start from Plan

1. Open **Plan**.
2. Select the workout's date.
3. Select the scheduled strength workout.
4. Tap **Start Workout**.
5. Wait for the countdown to finish.
6. Tap **Begin Exercise** when it appears.

If this workout is already active, **Resume Workout** opens it instead.
If Momentum asks to replace a different active workout, use the choices
described in “When the workout needs a different next step.”

### Check the values before logging

The current set starts with planned values. Leave them unchanged only if they
match the work you want to record.

1. Tap the current rep value, labeled **Adjust reps**.
2. Enter the rep count in **Reps**.
3. Tap **Set Reps**.
4. Tap the current weight value, labeled **Adjust weight**.
5. Enter the weight in **Weight**, or select **Bodyweight** for a bodyweight set.
6. Tap **Set Weight**.
7. Tap **Log Set** after performing the set.

You can skip either adjustment when its value already matches your set.
**Set Reps** and **Set Weight** prepare the values; **Log Set** records them.
In either editor, **Use Planned Value** restores that field's planned value.

### Rest and continue

After a successful log, Momentum moves to the next set and starts rest when
the workout calls for it.

- Tap **Skip Rest** when you want to leave the current rest.
- Tap **+30 sec** when you want to extend it.
- Tap **Begin Exercise** when the next exercise is ready to begin.

To pause:

1. Open **Controls**.
2. Tap **Pause Workout**.

Active time and rest stop advancing while paused. Tap **Resume Workout** when
you are ready to continue.

### Finish or stop early

Logging the last set opens **Workout Complete**. Review the summary, then tap
**Done**.

You can also stop before all sets are complete:

1. Open **Controls**.
2. Tap **End Workout**.
3. Select **End Workout** in the confirmation.
4. Review **Workout Ended**.
5. Tap **Done**.

Ending early retains completed sets in a partial summary. Select **Keep Going**
in the confirmation if you want to continue instead.

## Keep the work you recorded

A completed workout contains the sets you logged through the final set.
An ended-early workout retains the work you logged before stopping; it does
not mark the remaining sets complete.

A successful set log saves the change on your iPhone. Open **Workout status**
to check local save, Apple Watch delivery, and live connection separately.
**Saved on This iPhone** does not confirm companion delivery or account cloud sync.

## When the workout needs a different next step

### Keep planned and recorded values separate

Momentum records the reps and weight you confirm with **Log Set**; it does
not independently measure them. If you make no adjustment, logging uses the
planned reps and weight.

The live rep-and-weight editor does not offer every target control found in
the workout builder. A planned duration, distance, or resistance level is not
evidence that you recorded that result.

### Keep or replace an active workout

**Keep Current Workout** leaves the existing workout active.
**End and Start This Workout** starts a countdown. When the countdown finishes,
Momentum ends the current workout, keeps its recorded work, and starts the
selected workout. Choose replacement only when you intend to stop the current
workout.

### Check a failed local save

If **Workout status** shows **Not Saved**, the latest change did not save.
Check the current set and its values before trying **Log Set** again. Do not
delete or recreate the workout to resolve a delivery delay.

An unavailable live connection does not prevent a local set log. Check the
local save state separately from Apple Watch delivery.

### Return after an interruption

If **Workout Interrupted** appears, choose **Resume Workout** to continue, or
**End at Last Saved Activity** to stop at the last saved activity. Momentum
keeps logged sets and excludes the time away from active training.

Values you only prepared in an editor are not logged sets. Check the current
values again after returning.

## Prepare the next workout

- [Build a strength workout](./build-strength-workout.md)
- [Use the weekly Plan calendar](../plan/use-weekly-calendar.md)