Lift,
level up.

Yes. The free plan includes workout logging, eligible XP through Level 10, the 3D muscle map, 4 routines, a training split, and cardio logging. Premium ($7.99/mo or $49.99/yr) lifts the Level 10 ceiling so you can climb to 100, and adds unlimited routines and splits, cloud sync across your devices, GPS cardio, the Smart Coach, body measurements, and the long-range trend charts. New accounts get 14 days of the Premium features to try; the level ceiling itself lifts when you subscribe.

Yes. Add Atlas as a custom MCP connection in a supported assistant, sign in and choose the access you want to allow. Your assistant can read permitted synced training and propose routine, split, calendar or shared-workout changes. You review and apply training changes in Atlas; completed training is never rewritten. AI connections require an adult account with active Premium eligibility, including eligible trials. Setup and availability depend on the assistant, plan and device. Visit the AI connections setup guide for instructions.

Logged training earns XP for the muscles involved, using factors including volume, rep range and failure sets. Eligible XP is recalculated from submitted workout data. The main climb spans 100 levels across 10 tiers, Iron through Apex, and muscles carry their own levels alongside your overall lifter level. Free accounts climb through Level 10; paid Premium lifts the ceiling. XP beyond the free cap is not banked for a later upgrade.

Cardio is its own session, started from the + Cardio link on your home screen or straight from your watch. Ten activities are supported, including running, cycling, rowing, swimming, HIIT, and yoga. Logging one by hand is free. Premium adds the live timer, plus GPS distance and pace for runs, walks, and rides in the installed app. Cardio earns XP, heats up the muscle map, and keeps your streak alive exactly like a lift does.

Yes, and both are real standalone apps rather than mirrors. Your wrist knows what lift day it is, logs weight, reps, and failure sets, runs the rest timer, and banks the workout even with no signal. Start on either device and take it over on the other mid-session. One thing worth knowing: your routines reach the watch through cloud sync, which is part of Premium.

Whatever you train with works. Barbell, dumbbell, machine, cable, and bodyweight lifts are all in the catalog, with a 3D plate calculator that shows what is actually on the bar and does the math either direction. Bodyweight lifts earn XP too, scored on the load you are really moving.

It visualizes your logged training on a 3D model. Rotate the body and select a muscle group to see its recorded lifts, XP and level. The recovery view estimates recovery from logged activity and elapsed time; it does not measure your body's physical recovery. The map, the recovery view and your year-end Recap are free.

Follow the lifters you choose and their workouts, level-ups, PRs, and badges show up in your feed. Follow each other back and you can comment. Reactions are encouragement only, with no downvotes. Mute, block and report controls are available. New accounts are private by default, and you can export a share card and post it wherever you like on your own terms.

Workout logging stores data on your device and works offline. Online features, including Circle and cloud sync, need a connection; cloud sync across devices is part of Premium. We never sell personal data and there are no ads in the app. Settings includes data export and account deletion controls. Our privacy and account deletion pages explain the records retained when an account is deleted.

Yes. Cancel from the App Store or Google Play if you subscribed there, or from the billing portal in settings if you subscribed on the web. You keep Premium until the period you paid for runs out, and every level, badge, and workout you have already earned stays yours.