Finding & Getting Started
“Why does starting a workout look different now?”
Our newest release for the app shows your whole workout in one vertical flow that helps you save time and focus on your workout. Now, you can scroll to view your entire workout instead of clicking between different exercise groups.
Customize Workout
“How do I customize my workout?”
You can customize your workout two different ways after clicking Start Workout. You can click on the Workout Settings on the top right corner of the screen or by clicking on the pencil icon from the floating tool bar.
“Can I remove or swap exercises before I begin?”
At the moment, the Customize Workout feature is only available after starting a workout.
“Do my customizations save for next time?”
No. The programming will always show the initial prescribed workout. When you’re ready to start the workout, you can customize your workout by adding, deleting, or rearranging your exercises or by selecting substitutions.
Autofill
“What does Autofill do?”
By clicking the autofill circle or the Done button, your reps and sets will automatically be filled and highlighted green to indicate the entire exercise was complete. Please note, you will have to enter weights separately if you would like to track the amount of weight used in the exercise.
Hint: If you will use the same weight for the whole exercise, you can enter the weight on the first line, click Autofill, and the reps + weights+ sets will all populate in your exercise to be saved.
“Where is Autofill pulling my weights from?”
If you notice on main lifts that there are recommended weights in the weight field of the exercise, this number is being pulled based on the prescribed percentage of weight against your Training Max.
“Can I turn Autofill off?”
While you can’t turn the autofill feature off, you can simply just manually enter data into the reps and weight field without clicking the autofill feature or Done button.
Card Expansion
“Why are the exercise cards bigger now?”
As part of our new vertical flow, you can see both a collapsed and expanded version of the programmed exercises in a superset or giant set. The collapsed card gives a quick overview of the workouts. An expanded card will show:
- The Read More section with exercise descriptions
- Your last reps and weights for the specific lift
- The prescribed sets, reps, and weight fields
- Training Principles and Substitutions
- Warm Ups and Add Sets
“How do I expand or collapse exercise cards?”
You can expand or collapse the Exercise card by clicking on the black drop down arrow or anywhere above the gray line in the card.
Progress Caching
“What happens if I leave the app mid-workout?”
If you leave the app mid-workout to check another app, you will be redirected back to your workout. If the app or connection should timeout, you will receive a pop-up box asking if you would like to Resume Workout or Discard Workout. By clicking Resume Workout, you will be able to continue where you left off in the workout.
Note: If you start a workout on a Sunday and do not resume the workout until after the new week has started, you will only have the opportunity to log that workout once. If you should back out of the workout without saving, your progress will be lost and you cannot edit archived workouts.
“Will my workout save if my app closes or my phone locks? Does my progress save automatically while I’m logging”
Your workout will cache every 5 seconds while you have your app open. You can resume your workout and then click Complete Workout to save your data to your Journal.
Coach’s Notes + Training Plan Videos
“Where did Coach’s Notes go?”
You can still watch the Coach’s Notes video from the story icon on the Homepage. With the new update, you can also watch the Coach’s Notes from the Workout settings in the top right corner by clicking Rewatch Workout Video.
New Settings Location (Upper Right Corner)
“Where are the workout settings located?”
In the Workout Screen, you will notice a cog icon in the top right corner which is your Workout Settings. In the workout settings, you are now able to:
- Customize your workout
- Rewatch workout video
- Export workout
- Change units (lb to kg)
- Adjust timer settings
- Discard Workout
Note: The workout settings are different from the Settings tab. In the Settings tab, you can manage your profile, subscription, view app information, and reach out to our customer support team.
Floating Tool Bar
“What is the floating tool bar and how do I use it?”
The Floating Tool bar is a helpful feature that gives a quicker view while scrolling your workout that allows you to:
- View your Journal
- Customize Workout
- Start Timer
- Start Stopwatch
“Is the floating toolbar always visible during my workout?”
The floating toolbar is only visible when the workout has been started. It will disappear at the very top and very bottom of the workout screen to let you view and complete your workout.
Exercise Snacks
“What are Exercise Snacks?”
Short, effective exercises designed to fit into busy days — because consistency beats perfection. Swipe to shuffle, and add filters to find the perfect workout for when you don't have time for a whole 'meal'. Also, Create Snack Reminders – Set gentle nudges to move, stretch, or reset throughout the day.
“Where do I find Exercise Snacks?”
You can find Exercise Snacks on the Home Page of the app. If you do not wish to see the Exercise Snacks on the Home Page, you can go into your Settings tab, Exercise Snacks, and toggle off Show on Home Screen.
“What are Snack Reminders?”
Get Notifications to complete an Exercise Snack so you don’t miss out on your workout! From the Settings tab, click Exercise Snacks, Create Reminder. You can schedule the date and time of the reminder so you never forget your workout.
“Are Exercise Snacks part of my program?”
While Exercise Snacks are not part of your main program, you can use it to compliment your programming or just to get some movement in. If you have a specific muscle group or focus you’re working on, you can customize the Snack to meet your goals.
Live Activities
“What are Live Activities?”
Follow your workout in real time right from your lock screen. Perfect for staying locked in while life happens around you - or when trying to stay off your phone while in the gym (goodbye, doom scrolling!!).
“Is Live Activities available on all devices?”
Like the app, Live Activities will only be available on mobile devices, not tablets or desktops.
“Why do I still need to return to the app sometimes?”
The Live Activity is a quick overall view of the workout so you can see what exercise is next as well as the stopwatch or timer if it is active without having to open your phone. While you are able to mark exercises as completed, you will still need to go into the app to log your weights in the weight fields.
Note: The Conditioning Feature is not available on the Live Activity. You will have to be in the app to progress to the Conditioning program and log the workout.
“Can I complete my entire workout from the Lock Screen?”
With the Live Activity Feature, you can mark exercise groups as complete, but you will still have to be in the app to progress between Warm Ups, Daily Workout, and Conditioning to log your weights.
General Update & Navigation Questions
“What changed in the latest app update?”
- A simplified Start Workout flow (now on one screen)
- New Workout Settings
- Autofill & one-tap completion for sets and reps
- A Floating Toolbar for in-workout tools with Stopwatch and Timer Updates
- Live Activities & notifications to keep you on track with your workouts from your lock screen.
- Exercise Snacks for quick, flexible movement
“Will my previous workouts and data still be there?”
Yes. The new update will keep all of your previous logs, stats, and data in your Journal and Resources.
“Will this affect my current training plan?”
All of our newest features were designed to help compliment your current workout to help you focus more on getting the work done. With the new version rollout, you will still have access to the same programming, training frequency, and track to continue your weekly training as normal.
“Who do I contact if something doesn’t look right?”
We know new designs can be a little different and take some time to get used to. Our SBTD Version 4.0 FAQ will be a helpful guide on seeing what’s new. However, if you still have any questions or need assistance, please reach out to sales@strongstrongfriends.com and we’ll be happy to answer any questions you may have. Thank you.