# Swole.fit

> Swole.fit is a free workout tracker and training planner for lifters. It plans mesocycles and linear progression that progress themselves, logs your food, cardio, sleep, steps and blood pressure on one timeline next to weight and tape measurements, and has an AI coach that reads your logs. Logging, plans, timeline and history are free forever, with no ads.

## Facts

- Price: free for normal training. No ads, no card needed.
- Optional paid tier: Beast Mode, coming soon at Monthly $12.99, 6 months $60, 12 months $100 (USD). Adds: 8x the AI coach allowance, every month; Stats over any date range, not just the last 7 days; Log food from a photo: snap your plate, check it, done.
- Signup: email only. You get a 6-digit code, no password.
- Platforms: works in any modern browser and installs as a web app on iOS, Android and desktop. Native store apps are planned.
- Training methods: mesocycles with reps in reserve (RIR), weekly volume landmarks per muscle and deloads; linear progression for strength; or free logging without a plan.
- Also tracks: cardio, body weight, body composition, tape measurements, sleep, steps, blood pressure, calories and macros.
- Food: logging from national food tables (Livsmedelsverket, Fineli, Matvaretabellen, DTU, USDA and more) and Open Food Facts, barcode scanning with the phone camera, saved meals, and weekly meal plans with a shopping list sorted by aisle.
- AI meal plans: 1 a week on the free plan, unlimited with Beast Mode. Both need the "Coach can see health data" switch on.
- AI coach: 12 coach personas with their own voice (pick one at signup, switch anytime). The coach builds cycles in a chat, debriefs finished days, weeks and cycles, suggests exercise swaps on request and keeps an editable memory.
- Imports: workout history from Hevy and Strong (CSV) and Apple Health (export.zip), with a review step before anything is saved.
- Export: your full history of workouts, cardio, food log and body data as one spreadsheet, on the free plan too.
- Motivation and social: achievements, week streaks, XP and ranks; private invite-only Training Crews with weekly goals; optional Train in Public sharing; invite a friend and both get a week of Beast Mode.
- Company: Swole.fit is run by TDeWorks AB, Sweden. Contact: https://www.swole.fit/contact.

## AI assistants (MCP)

- Endpoint: https://www.swole.fit/api/mcp. Guide: https://www.swole.fit/info/ai-assistants.
- Auth: OAuth 2.1 with PKCE, the lifter logs in and approves the app; clients register with a Client ID Metadata Document. Protected resource metadata: https://www.swole.fit/.well-known/oauth-protected-resource/api/mcp. Personal access tokens from More > Connected AI also work as a bearer token.
- Scopes: training:read, nutrition:read, body:read, training:write, body:write, nutrition:write, plan:write, profile:write. The lifter picks them and can revoke an app or token anytime.
- Writes: only the tools below marked write. Write scopes (training:write, body:write, nutrition:write, plan:write, profile:write) are asked for by step-up: a write without its scope answers HTTP 403 insufficient_scope with the scopes to request. Writes take an idempotency_key; logged sets, cardio sessions, notes, body entries, meals and started programs can be undone for 24 hours. Plan changes are previewed first and applied only with the confirm_token.
- Limits: 60 calls a minute per token or app, 20 writes a minute per token, 1000 tool calls a day per lifter.
- Tool `get_today`: read: the active cycle with this week's sets, and today's food log with totals.
- Tool `get_mesocycle`: read: one training cycle (the active one by default) with every scheduled workout.
- Tool `get_workout`: read: one workout with every exercise and set, target and actual.
- Tool `get_exercise_history`: read: completed sets of one exercise across every cycle, newest first.
- Tool `get_nutrition_day`: read: the food log of one day with totals.
- Tool `search_foods`: read: foods in the catalog and the lifter's own, with macros per 100 g.
- Tool `get_body_metrics`: read (body:read): one body metric over the last weeks, once the lifter shares body stats with AI.
- Tool `get_weekly_summary`: read: one week of training, cardio, food and body, each section under its own read scope.
- Tool `get_timeline`: read: up to 31 days of workouts, cardio, daily food totals and body readings, day by day, each type under its own read scope.
- Tool `log_set`: write (training:write): mark one planned set of a workout done with the weight, reps and RIR lifted; returns an undo handle.
- Tool `log_cardio`: write (training:write): log one finished cardio session; returns an undo handle.
- Tool `add_note`: write (training:write): save the lifter's own note on one exercise of a workout, up to 500 characters; returns an undo handle.
- Tool `log_body_metric`: write (body:write): log one weigh-in, scale reading or tape measurement; returns an undo handle.
- Tool `log_meal`: write (nutrition:write): preview foods the lifter ate with macros and a 10-minute confirm_token, then log them as one meal once they confirm; returns an undo handle.
- Tool `propose_plan_change`: write (plan:write): preview a ready-made program as a new training cycle, picked by template_id or experience, goal and days per week, or a swap of one exercise for another in the active cycle, with a 10-minute confirm_token; nothing changes yet.
- Tool `apply_plan_change`: write (plan:write, destructive): start the previewed program as the active cycle, or make the previewed exercise swap, once the lifter confirms; returns an undo handle.
- Tool `undo_entry`: write (training:write, body:write, nutrition:write or plan:write): take back an entry this connection logged, within 24 hours.
- Tool `get_onboarding`: read: what the intro asks a new lifter, what is set so far and every allowed value.
- Tool `complete_onboarding`: write (profile:write): finish setup for a new lifter with the answers they gave, once.

## Key pages

- [Home](https://www.swole.fit): What the app does, the free plan and how signup works
- [Exercise library](https://www.swole.fit/exercises): 200 exercises with form steps, cues, mistakes, muscles worked and alternatives
- [Exercises by muscle](https://www.swole.fit/muscles): Best exercises per muscle group and weekly set targets
- [Workout programs](https://www.swole.fit/programs): 72 free 3 to 6 day splits with every exercise and weekly sets per muscle
- [Which training plan to run](https://www.swole.fit/info/training-plans): Linear progression vs mesocycle vs static plan, compared
- [Linear progression](https://www.swole.fit/info/linear-progression): Rep targets, weekly weight jumps in kg and lbs, stall resets and when to switch
- [Static plans](https://www.swole.fit/info/static-plan): Log your own or a coach's program without automatic progression
- [How mesocycles work](https://www.swole.fit/info/mesocycles): Volume landmarks, reps in reserve, progressive overload and deloads
- [FAQ](https://www.swole.fit/info/faq): Pricing, signup, what you can track, the AI coach and data privacy
- [Features](https://www.swole.fit/info/features): The AI coaches, food logging and sources, badges and ranks, Hevy and Strong imports, crews and the full Free vs Beast Mode table
- [Beast Mode](https://www.swole.fit/info/beast-mode): What is free and what the optional paid tier adds
- [Your own AI assistant](https://www.swole.fit/info/ai-assistants): Connect Claude, ChatGPT or another MCP app to read your training and food log, and log sets, cardio, meals and weigh-ins once you allow it
- [Compare Swole.fit](https://www.swole.fit/info/compare): Swole.fit vs Hevy, Strong, RP Hypertrophy, Fitbod, JEFIT, Boostcamp, Alpha Progression, MacroFactor and MyFitnessPal, sourced side-by-side comparisons
- [Try a workout](https://www.swole.fit/try): Log a sample full body day in the browser with no account; it is saved to the log only after signup
- [1RM calculator](https://www.swole.fit/tools/1rm): Free one-rep max estimate from a weight and reps (Epley and Brzycki) with a percentage table in kg or lb
- [Plate calculator](https://www.swole.fit/tools/plates): Free barbell plate calculator: the plates per side for a target weight in kg or lb on a 20/45, 15/35 or EZ bar
- [TDEE calculator](https://www.swole.fit/tools/tdee): Free TDEE calculator: Mifflin-St Jeor resting burn plus daily movement and lifting sessions, with maintenance, a steady cut and a lean bulk in kcal
- [Strength level calculator](https://www.swole.fit/tools/strength-level): Free strength level check: a squat, bench or deadlift set against raw powerlifting competitors in your IPF weight class, from OpenPowerlifting meet results
- [Year in Iron](https://www.swole.fit/year-in-iron): Free, no signup: drop a Hevy or Strong CSV export and get your training year as 9:16 story cards (kg moved, heaviest lift, PRs, streak), read and drawn in the browser, never uploaded
- [Swole.fit vs Hevy](https://www.swole.fit/info/compare/hevy): Price, free plan, programming, food, cardio, AI coach and platforms compared with Hevy
- [Swole.fit vs Strong](https://www.swole.fit/info/compare/strong): Price, free plan, programming, food, cardio, AI coach and platforms compared with Strong
- [Swole.fit vs RP Hypertrophy](https://www.swole.fit/info/compare/rp-hypertrophy): Price, free plan, programming, food, cardio, AI coach and platforms compared with RP Hypertrophy
- [Swole.fit vs Fitbod](https://www.swole.fit/info/compare/fitbod): Price, free plan, programming, food, cardio, AI coach and platforms compared with Fitbod
- [Swole.fit vs JEFIT](https://www.swole.fit/info/compare/jefit): Price, free plan, programming, food, cardio, AI coach and platforms compared with JEFIT
- [Swole.fit vs Boostcamp](https://www.swole.fit/info/compare/boostcamp): Price, free plan, programming, food, cardio, AI coach and platforms compared with Boostcamp
- [Swole.fit vs Alpha Progression](https://www.swole.fit/info/compare/alpha-progression): Price, free plan, programming, food, cardio, AI coach and platforms compared with Alpha Progression
- [Swole.fit vs MacroFactor](https://www.swole.fit/info/compare/macrofactor): Price, free plan, programming, food, cardio, AI coach and platforms compared with MacroFactor
- [Swole.fit vs MyFitnessPal](https://www.swole.fit/info/compare/myfitnesspal): Price, free plan, programming, food, cardio, AI coach and platforms compared with MyFitnessPal
- [About](https://www.swole.fit/about): Who runs Swole.fit and what it believes
- [Contact](https://www.swole.fit/contact): Support and feedback

## Exercises by muscle

- [Chest exercises](https://www.swole.fit/muscles/chest): 29 exercises; grows from 8 hard sets a week, sweet spot 10-16
- [Back exercises](https://www.swole.fit/muscles/back): 20 exercises; grows from 10 hard sets a week, sweet spot 14-20
- [Shoulders exercises](https://www.swole.fit/muscles/shoulders): 31 exercises; grows from 8 hard sets a week, sweet spot 12-20
- [Biceps exercises](https://www.swole.fit/muscles/biceps): 17 exercises; grows from 4 hard sets a week, sweet spot 8-14
- [Triceps exercises](https://www.swole.fit/muscles/triceps): 19 exercises; grows from 6 hard sets a week, sweet spot 10-16
- [Forearms exercises](https://www.swole.fit/muscles/forearms): 6 exercises; grows from 4 hard sets a week, sweet spot 8-12
- [Traps exercises](https://www.swole.fit/muscles/traps): 9 exercises; grows from 6 hard sets a week, sweet spot 12-16
- [Lats exercises](https://www.swole.fit/muscles/lats): 14 exercises; grows from 8 hard sets a week, sweet spot 12-18
- [Quadriceps exercises](https://www.swole.fit/muscles/quadriceps): 26 exercises; grows from 8 hard sets a week, sweet spot 12-20
- [Hamstrings exercises](https://www.swole.fit/muscles/hamstrings): 17 exercises; grows from 6 hard sets a week, sweet spot 10-16
- [Glutes exercises](https://www.swole.fit/muscles/glutes): 38 exercises; grows from 6 hard sets a week, sweet spot 12-20
- [Calves exercises](https://www.swole.fit/muscles/calves): 6 exercises; grows from 8 hard sets a week, sweet spot 12-16
- [Hip Flexors exercises](https://www.swole.fit/muscles/hip-flexors): 1 exercise; grows from 4 hard sets a week, sweet spot 6-10
- [Adductors exercises](https://www.swole.fit/muscles/adductors): 2 exercises; grows from 4 hard sets a week, sweet spot 6-12
- [Abs exercises](https://www.swole.fit/muscles/abs): 15 exercises; grows from 4 hard sets a week, sweet spot 8-16
- [Obliques exercises](https://www.swole.fit/muscles/obliques): 6 exercises; grows from 4 hard sets a week, sweet spot 6-12

## Optional

- [Full text for AI assistants](https://www.swole.fit/llms-full.txt): Every exercise guide summary, every program and the FAQ in one file
- [Privacy policy](https://www.swole.fit/privacy): GDPR rights and what data is stored
- [Terms](https://www.swole.fit/terms): Terms of service