Lab to Lift
A training engine for lifters
Train for the body your bloodwork describes.
Add your lab results and connect your wearable. Lab to Lift builds a lifting program around them, then adjusts it as your recovery, sleep and markers change.
Resting heart rate has been trending up for 4 nights. Volume eases back 15% until it settles.
Your latest panel is in. Lower-body days keep their intensity.
Inside the app
Same lifter. Same program. Two different mornings.
Here's what your day looks like after a full night of sleep, and after a short one. The workout changes with you, and the app tells you why.
Why: You're recovered above your 7-day baseline. Train at RPE 8–9, with an optional heavier top set on bench if the bar moves fast.
Why: Short sleep and a dip in HRV mean you're under-recovered. Volume drops 30%, effort stays at RPE 6–7, and the last accessory is cut so you leave fresher.
Three steps. No spreadsheets.
You bring the data you already have. The engine does the reading, and you get a plan you can open at the gym.
Add your labs
Type in the values from a recent blood panel, or upload the PDF from your provider.
Connect a wearable
Sleep, heart rate and HRV give the day-to-day picture that a lab panel can't.
Lift the plan
Get a weekly program with a short note on why each change was made. It updates as new data comes in.
What it reads
Every number you track changes something.
Your wearable shows how you're doing today. Your labs show what's going on underneath. Lab to Lift reads both and turns each signal into a specific change in your training.
11 daily signals
10 core biomarkers to start
Upload results from your doctor or any lab. Each marker sets guardrails on your program until your next test. When a value is outside the typical range, the app also suggests you talk to your doctor.
Fuel that matches the work
Every user gets daily protein and calorie targets for their goal. Already track your food? Connect your app and Lab to Lift reads it like sleep: one more input that shapes your day. No extra logging.
A big deficit day lowers intensity. Poor recovery pauses the deficit so you eat at maintenance.
Set from your body weight and goal. Falling short for several days slows how fast volume builds.
Shifted toward training days and around your session, with less on rest days.
Low ferritin? Iron-rich foods and pairing tips. Working on HbA1c? Fiber and protein-first meals. General guidance, never a prescription.
Marker goals
Pick a number you want to move. Your plan works toward it.
Choose a marker that's higher or lower than you'd like, and set a target range with your doctor or from your lab's reference range. Lab to Lift reshapes your training and daily habits around that goal, then checks your progress every time new data comes in.
Set the goal. Raise it, lower it, or keep it in range.
See what changes. Each adjustment to your program is listed, with the reason.
Track it. Daily for wearable metrics, and a retest reminder for lab markers.
Exercise, sleep and daily movement have a direct effect. The app builds your plan around the goal.
These usually need diet, supplements or medical care to change. Set the goal with your doctor and the app keeps your training safe and supportive while you work on it.
Questions people ask
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