No, sign up is required when you first download the app.

If you need to change your account email address, let us know at app@musclesquad.com.

We don't use passwords, so there's no need to. We use one-time passwords instead that are sent directly to your email.

You can delete your account by navigating to the Settings page and selecting Delete Account. This will then start a 30 day change-of-mind window, after which your account and all associated data will be deleted.

Subscribed users are able to save unlimited routines, access data more than 30 days in the past and access in-depth analytics. This can be purchased on a monthly, yearly or lifetime basis.

Simply enter your Settings page and hit Manage Subscription. At the bottom of the page you'll find a button where you're able to cancel your membership.

We bill directly through the App Store or Google Play Store, so you'll need to update the payment method used there to take effect in the app.

No. The free version gives you access to all the core features. Premium simply expands them.

A quick workout is something that you start from your homepage and build on the spot. It's intended for when you're able to get a quick session in and might vary from your usual training pattern.

Routines are how we encourage users to train since you can instantly start your favourite workouts and pick up where you left off with reps and weights.

You can save a quick workout that you've performed as a routine at the very end of the workout, where you'll be asked if you'd like to save the workout as a routine. Alternatively, navigate to your Workout History, open the workout that you want to save and hit "Save this workout as a routine" at the bottom of the dropdown menu.

We have an exercise list of over 150 common movements to choose from. When you select an exercise from this list, you'll be asked to specify its variables: grip used, angle of incline, resistance type, attachment. This is all done so you can build the truest picture of your training possible.

You can either scroll down this list alphabetically, filter by muscle group or use our intuitive search which will match your search term to the relevant exercise.

We're working on an update where you'll be able to "Quick add" exercises in their most common setup so you can get straight to training.

We have images that show how an exercise is performed and a text description if you swipe to the side of the image. It's always best to see an exercise yourself, though, so we'd recommend watching a YouTube video or asking somebody in your gym how to perform a specific movement if you aren't sure.

If the exercise you want to train isn't on our list, you can add it as a Custom Exercise. Press the + icon in the top right of the Exercise List and build the movement you had in mind, defining its position, grip, resistance type and other variables. You can assign Muscle Scores to the exercise so that you still benefit from our heatmap functionality even in your own movements.

There's a "Rest timer settings" option in the Settings page where you can adjust the default rest timer on your account.

Yes. We call this the dynamic rest timer, and it means that when you increase the rest time on a compound lift, your workout will remember that rest timer for future sets you perform of that exercise.

After you've built a workout, you'll be taken to a review screen. In the top right corner there'll be the option to merge any of your exercises into a superset.

Simply press "My routines" from the homepage and hit the + icon in the top corner. Then you just need to give it a name, select the exercises and save it to your account. You'll have the option of scheduling it in your calendar or on set days, too.

Free accounts are only able to have three saved routines at a time. You can upgrade for access to unlimited routines.

If you're unable to create a routine and you haven't reached your limit of three yet, reach out to app@musclesquad.com and we can take a look for you.

Head over to the My routines page, hit the routine you'd like to change and press "Edit". In the review screen that follows, hit "Edit Exercises" at the bottom to add or remove whatever you need. You can change the routine name in the same flow as well.

Head over to the My routines page, hit the routine you'd like to remove and press "Delete".

Folders are there to help people with more complex training splits organise their workouts. Experienced lifters might want a category for powerlifting, deload, home or away. Folders are an easy way to do this.

If you're interested in building muscle and getting stronger, the best way to do that is through progressive overload, which is the idea of slowly increasing the stimulus your muscles are exposed to over time.

The easiest way to do this is by a) increasing the weight you're lifting or b) increasing the number of reps you perform. In either case, knowing how much you lifted in your last workout is essential for ensuring you make steady progress.

By tracking exactly what you lift each session, you'll build a clear view of which lifts are progressing and which aren't.

You can view your rep max achievements for different weights, your record set volumes, record exercise volumes, training frequency, heatmap coverage and simulated rep maxes over 1, 3 and 5 reps.

If you open up the Exercise List by hitting Start Workout on the home screen, you can navigate to any exercise that you've performed and click the little History icon on it. This will pull up your simulated one-rep max and other data. We'll be making it much easier to access this in the near future.

Your muscle heatmap and habit tracker is in the Progress tab. This can be filtered by the last 7 days, 30 days, 90 days (Premium) and 365 days (Premium). This is an effective way to see which muscles you train regularly and which you might be neglecting, like calves and forearms.

Yes, you can switch between kilograms and pounds, yards and metres, and centimetres and inches. You'll find all of these in the Settings page.

Not at the moment. We hope to add this down the line.

Yes, you'll find an interactive calendar at the end of the menu tab where you can stay on top of all your scheduled workouts.

To fill it, head into the "My routines" page, click the session you'd like to schedule and press "Schedule". You'll then be able to schedule it into specific dates or bulk-schedule it on set days over a set period of time (e.g. every Monday for 12 weeks).

Yes. It'll be visible on the homepage of the app as a reminder to complete, plus you'll receive a notification on the day.

The missed workout will appear in your calendar as a black mark. The solution: don't miss scheduled workouts.

In your calendar screen, click on the upcoming workout that you'd like to reschedule and select "Reschedule" from the menu that pops up.

In your calendar screen, click on the upcoming workout that you'd like to delete and select either "Delete this occurrence" or "Delete this schedule completely", depending on what you'd like to do.

In the Settings menu, please report any bugs or tech issues through the "Give Feedback" page near the bottom of the screen.

Email us at app@musclesquad.com with anything else you might need.