A workout app that takes effort tracking seriously.
Effort metrics only work if logging them is easy. Holy Lift supports both RIR (reps in reserve) and RPE (rate of perceived exertion), with inline inputs next to every working set. The app defaults to RIR because it is a more concrete number to estimate, and you can switch to RPE in settings if that is what your program uses.
RIR vs RPE — what is the difference?
Both metrics measure how close a set was to failure, just from different angles. RIR asks "how many more reps could you have done?" RPE asks "how hard did that feel on a 6 to 10 scale?" They convert between each other almost one to one, but RIR tends to be easier for most lifters to estimate honestly, because counting "I had two more in me" is more concrete than rating effort on a scale.
RIR scale (default in Holy Lift)
- 0 RIR True failure. No more reps possible.
- 1 RIR One rep left in the tank.
- 2 RIR Two reps in reserve. Fast bar speed.
- 3 RIR Three in reserve. Heavy but controlled.
- 4+ RIR Four or more left. Warmup or technique work.
RPE scale (optional in Holy Lift)
- RPE 10 Max effort. Equivalent to 0 RIR.
- RPE 9 One rep left. Equivalent to 1 RIR.
- RPE 8 Two reps left. Equivalent to 2 RIR.
- RPE 7 Three reps left. Equivalent to 3 RIR.
- RPE 6 Four or more left. Warmup territory.
Why most apps fail at effort tracking
Generic tracking apps either skip RIR and RPE entirely or hide them behind a secondary screen. By the time you have logged the set, opened a note, and typed a number, the rest period is already gone. Holy Lift puts the effort selector directly in the set row so a tap or two captures the data you actually came for.
Inline RIR or RPE on every working set
The effort number sits next to weight and reps in the same row. One tap to log. Switch between RIR and RPE display in settings, or keep the default RIR.
Intensity trends over a block
Weekly reports show average and peak effort per lift across the block, so you can see whether you are approaching a deload or have headroom to push.
Autoregulation, not rigid percentages
Hit a target RIR or RPE rather than a fixed percentage, and adjust load on the day. The app stores planned and achieved effort so you can compare across weeks.
Top-set + back-off pairs
Log a top single at 1 RIR (or RPE 9), then back-off sets at 2 to 3 RIR. Both flow through the same screen and show up correctly in your week over week intensity tracking.
Effort meets recovery and nutrition
High average effort for two weeks in a row, combined with a recovery map showing fatigued muscle groups and a calorie deficit, is meaningful signal. Holy Lift keeps those three views in one app so a deload week is a decision you can defend, not a feeling.
Join the beta
Free during the iOS and Android beta. Beta users get at least 14 days of Holy Lift Premium free at launch.
Get the beta link