Workout tracking tips, training science, and Steady product updates.https://steady.rocks/en-ushttps://steady.rocks/blog/how-long-to-rest-between-sets/https://steady.rocks/blog/how-long-to-rest-between-sets/Evidence-based rest times for strength, hypertrophy, and endurance — with concrete ranges for compound lifts, isolation work, and supersets, plus how to know when you actually need more.Tue, 05 May 2026 00:00:00 GMTtrainingrest-timeshypertrophystrength-trainingprogressive-overloadRafael Proençahttps://steady.rocks/blog/free-weights-vs-machines/https://steady.rocks/blog/free-weights-vs-machines/Free weights win on transferable strength and stabilizers. Machines win on isolation, safety, and training to failure. A smart routine uses both.Mon, 04 May 2026 00:00:00 GMTstrength-traininghypertrophyexercise-selectionworkout-structureequipmentRafael Proençahttps://steady.rocks/blog/how-long-does-it-take-to-see-results-from-lifting/https://steady.rocks/blog/how-long-does-it-take-to-see-results-from-lifting/A realistic timeline for strength and muscle gains from lifting weights — what changes in the first weeks, the first months, and the first year, plus the factors that move the dates.Sun, 03 May 2026 00:00:00 GMTstrength-trainingmuscle-growthtrainingbeginnersprogressive-overloadRafael Proençahttps://steady.rocks/blog/eccentric-vs-concentric-which-builds-muscle/https://steady.rocks/blog/eccentric-vs-concentric-which-builds-muscle/Eccentric reps cause more muscle damage and growth per unit of effort, but concentric work still matters. Here's how to train both phases without overcomplicating your program.Sat, 02 May 2026 00:00:00 GMTeccentric-trainingconcentric-traininghypertrophylifting-techniqueprogressive-overloadRafael Proençahttps://steady.rocks/blog/how-many-sets-per-muscle-group-per-week/https://steady.rocks/blog/how-many-sets-per-muscle-group-per-week/Most lifters grow best on 10–20 hard sets per muscle per week. Here's how to pick your weekly volume and split it across your sessions.Thu, 30 Apr 2026 00:00:00 GMTstrength-traininghypertrophytraining-volumeworkout-structureRafael Proençahttps://steady.rocks/blog/how-many-warm-up-sets-before-working-sets/https://steady.rocks/blog/how-many-warm-up-sets-before-working-sets/Most lifters need 2–4 warm-up sets before heavy working sets. Here's how to ramp up efficiently without leaving strength in the warm-up.Wed, 29 Apr 2026 00:00:00 GMTstrength-traininggym-tipsworkout-structurewarm-upRafael Proençahttps://steady.rocks/blog/steady-2-7-release/https://steady.rocks/blog/steady-2-7-release/Steady 2.7 adds 400+ new exercises, a gallery view, equipment preferences, exercise alternatives, custom muscle targets, and a refreshed appearance settings screen.Mon, 27 Apr 2026 00:00:00 GMTreleaseupdatesteadyexercisesRafael Proençahttps://steady.rocks/blog/how-to-break-through-a-strength-plateau/https://steady.rocks/blog/how-to-break-through-a-strength-plateau/A practical guide to breaking through a strength plateau — how to spot a real stall, what to change first, and how to use your workout history to make the right call.Sat, 25 Apr 2026 00:00:00 GMTstrength-trainingplateauprogressive-overloadtraininggym-logRafael Proençahttps://steady.rocks/blog/what-is-a-superset/https://steady.rocks/blog/what-is-a-superset/A superset is two exercises done back-to-back with no rest between them. Learn the types, benefits, and how to use them effectively in your training.Wed, 15 Apr 2026 00:00:00 GMTstrength-traininggym-tipsworkout-structurehypertrophyRafael Proençahttps://steady.rocks/blog/best-workout-app-for-beginners/https://steady.rocks/blog/best-workout-app-for-beginners/Find the best beginner workout app with a clean interface. What to look for, what to avoid, and how simplicity helps you build the habit of tracking your training.Tue, 14 Apr 2026 00:00:00 GMTbeginnersworkout-trackingfitness-appgym-logconsistencyRafael Proençahttps://steady.rocks/blog/steady-apple-watch-app/https://steady.rocks/blog/steady-apple-watch-app/The Steady Watch app is finally here. Here's how it's changed the way I train — and what your wrist can do during a workout.Wed, 08 Apr 2026 00:00:00 GMTapple-watchupdateworkout-trackingsteadyiosRafael Proençahttps://steady.rocks/blog/steady-2-6-release/https://steady.rocks/blog/steady-2-6-release/Steady 2.6 brings a native Apple Watch app, heart rate and calorie tracking, Lock Screen set completion, and progression review for all users.Tue, 07 Apr 2026 00:00:00 GMTreleaseupdatesteadyapple-watchRafael Proençahttps://steady.rocks/blog/what-is-a-deload-week/https://steady.rocks/blog/what-is-a-deload-week/A deload week is a planned reduction in training stress that lets your body recover so you can come back and train harder. Here's how to do it right.Mon, 06 Apr 2026 00:00:00 GMTtrainingrecoverydeloadstrength-trainingfatigue-managementRafael Proençahttps://steady.rocks/blog/why-most-workout-apps-feel-overbuilt/https://steady.rocks/blog/why-most-workout-apps-feel-overbuilt/Social feeds, comparison culture, and program stores with hundreds of generic plans — most fitness apps are engineered to keep you scrolling, not progressing.Sat, 04 Apr 2026 00:00:00 GMTworkout-trackingfitness-appgym-logtrainingsocial-fitnessRafael Proençahttps://steady.rocks/blog/what-should-you-log-in-a-workout/https://steady.rocks/blog/what-should-you-log-in-a-workout/Learn what to actually log in a workout so your training stays simple, measurable, and easy to progress. A minimalist guide to sets, reps, and weight.Fri, 03 Apr 2026 00:00:00 GMTtrainingworkout-trackinggym-logsets-and-repsprogressive-overloadRafael Proençahttps://steady.rocks/blog/best-workout-app-for-privacy-focused-lifters/https://steady.rocks/blog/best-workout-app-for-privacy-focused-lifters/Learn what actually makes a workout app good for privacy-focused lifters: private-by-default logging, no social pressure, offline reliability, and control over your workout data.Wed, 01 Apr 2026 00:00:00 GMTtrainingworkout-appprivacygym-logminimalismRafael Proençahttps://steady.rocks/blog/how-to-build-a-4-day-upper-lower-program-for-hypertrophy/https://steady.rocks/blog/how-to-build-a-4-day-upper-lower-program-for-hypertrophy/Learn how to build a 4-day upper/lower program for hypertrophy that is balanced enough to recover from, simple enough to repeat, and structured enough to measure over time.Mon, 30 Mar 2026 00:00:00 GMTtrainingupper-lower-splithypertrophyworkout-routinegym-programRafael Proençahttps://steady.rocks/blog/how-to-build-a-3-day-gym-routine/https://steady.rocks/blog/how-to-build-a-3-day-gym-routine/Learn how to build a 3-day gym routine that is simple enough to recover from, structured enough to measure, and realistic enough to keep doing for months.Sat, 28 Mar 2026 00:00:00 GMTtrainingworkout-routinegym-programconsistencyprogressive-overloadRafael Proençahttps://steady.rocks/blog/how-to-track-strength-progress-when-performance-changes-day-to-day/https://steady.rocks/blog/how-to-track-strength-progress-when-performance-changes-day-to-day/Learn how to track strength progress when daily performance varies. See what to compare, how to read workout trends, and how to avoid overreacting to one bad or great session.Fri, 27 Mar 2026 00:00:00 GMTtrainingstrength-trainingworkout-trackingprogressive-overloadgym-logRafael Proençahttps://steady.rocks/blog/per-set-targets-vs-uniform-targets/https://steady.rocks/blog/per-set-targets-vs-uniform-targets/Learn when per-set targets or uniform targets work better for strength and hypertrophy, how each method affects progression, and how to choose the right setup for your workouts.Thu, 26 Mar 2026 00:00:00 GMTtrainingprogressive-overloadworkout-trackingstrength-traininghypertrophyRafael Proençahttps://steady.rocks/blog/how-to-repeat-a-past-workout-and-progress-more-consistently/https://steady.rocks/blog/how-to-repeat-a-past-workout-and-progress-more-consistently/Learn how to repeat a past workout the right way so your training stays measurable, progression decisions get easier, and your gym routine becomes more consistent.Wed, 25 Mar 2026 00:00:00 GMTtrainingworkout-trackingprogressive-overloadgym-logconsistencyRafael Proençahttps://steady.rocks/blog/how-to-choose-workout-app/https://steady.rocks/blog/how-to-choose-workout-app/Learn how to choose a workout app that actually helps in the gym. Compare the features that matter most for logging, progress, privacy, offline use, and long-term consistency.Mon, 23 Mar 2026 00:00:00 GMTtrainingworkout-trackinggym-logfitness-appprogressive-overloadRafael Proençahttps://steady.rocks/blog/how-to-log-gym-workouts-offline-without-losing-your-data/https://steady.rocks/blog/how-to-log-gym-workouts-offline-without-losing-your-data/Learn how to log gym workouts offline without losing your data. See what offline-first workout tracking means, how backups should work, and what to avoid in low-signal gyms.Fri, 20 Mar 2026 00:00:00 GMTtrainingworkout-trackingoffline-workout-trackergym-logprivacyRafael Proençahttps://steady.rocks/blog/how-to-track-progressive-overload-without-spreadsheets/https://steady.rocks/blog/how-to-track-progressive-overload-without-spreadsheets/Learn how to track progressive overload without spreadsheets using a simple system for sets, reps, weight, and workout history that is easier to use in the gym.Thu, 19 Mar 2026 00:00:00 GMTtrainingprogressive-overloadworkout-trackinggym-logworkout-appRafael Proençahttps://steady.rocks/blog/workout-tracker-vs-notes-app/https://steady.rocks/blog/workout-tracker-vs-notes-app/Compare a workout tracker vs a notes app for gym training. Learn which one is better for logging sets, reviewing progress, and staying consistent.Tue, 17 Mar 2026 00:00:00 GMTtrainingworkout-trackinggym-lognotes-appprogressive-overloadRafael Proençahttps://steady.rocks/blog/best-way-track-rest-times-between-sets/https://steady.rocks/blog/best-way-track-rest-times-between-sets/Learn the best way to track rest times between sets so your workouts stay consistent, your performance is easier to compare, and your progress is easier to measure.Mon, 16 Mar 2026 00:00:00 GMTtrainingrest-timesworkout-trackingprogressive-overloadgym-logRafael Proençahttps://steady.rocks/blog/why-a-distraction-free-workout-app-can-improve-consistency/https://steady.rocks/blog/why-a-distraction-free-workout-app-can-improve-consistency/Learn why a distraction-free workout app without social media features can help improve focus, reduce comparison, and make workout consistency easier to sustain.Thu, 12 Mar 2026 00:00:00 GMTtrainingworkout-trackingconsistencyfitnessminimalismRafael Proençahttps://steady.rocks/blog/how-to-start-tracking-workouts/https://steady.rocks/blog/how-to-start-tracking-workouts/Learn how to start tracking your workouts with a simple beginner-friendly system. Find out what to log, what to ignore at first, and how to make progress easier to measure.Mon, 09 Mar 2026 00:00:00 GMTtrainingworkout-trackinggym-logfitnessprogressive-overloadRafael Proençahttps://steady.rocks/blog/what-is-rpe-rir-in-strength-training/https://steady.rocks/blog/what-is-rpe-rir-in-strength-training/Learn what RPE means in strength training, how it relates to RIR, and whether tracking effort can help you build muscle, manage fatigue, and progress more intelligently.Sat, 07 Mar 2026 00:00:00 GMTtrainingrperirfitnessprogressive-overloadRafael Proençahttps://steady.rocks/blog/when-to-increase-weight-reps/https://steady.rocks/blog/when-to-increase-weight-reps/Learn the best strategies for progressive overload: when to add more weight, when to do more reps, and how to make the right progression choice for muscle growth.Fri, 06 Mar 2026 00:00:00 GMTtrainingprogressive-overloadfitnessRafael Proençahttps://steady.rocks/blog/what-is-progressive-overload/https://steady.rocks/blog/what-is-progressive-overload/Progressive overload is the process of gradually making your training more challenging over time so your body keeps adapting.Mon, 02 Mar 2026 00:00:00 GMTtrainingprogressive-overloadfitnessRafael Proençahttps://steady.rocks/blog/steady-2-5-release/https://steady.rocks/blog/steady-2-5-release/Discover what's new in Steady 2.5, including per-set exercise targets, smarter weight recommendations, a new notes system, and much more.Sat, 28 Feb 2026 00:00:00 GMTreleaseupdatesteadyRafael Proençahttps://steady.rocks/blog/steady-2-4-release/https://steady.rocks/blog/steady-2-4-release/Kick off 2026 with Steady 2.4! Visualize your progress with interactive per-exercise trends charts, understand the 'why' behind weight recommendations, and configure advanced warm-up sets.Mon, 26 Jan 2026 00:00:00 GMTreleaseupdatesteadyworkout trendschartswarm-upsRafael Proençahttps://steady.rocks/blog/steady-2-3-release/https://steady.rocks/blog/steady-2-3-release/End the year strong with Steady 2.3! Experience seamless real-time Apple Health workout syncing, adjust future progression targets instantly mid-workout, and enjoy deep Liquid Glass polish.Tue, 30 Dec 2025 00:00:00 GMTreleaseupdatesteadyapple healthprogressive overloadRafael Proençahttps://steady.rocks/blog/steady-2-2-release/https://steady.rocks/blog/steady-2-2-release/Track your physical progress safely with privacy-first Body Measurements, customize your navigation tabs, and edit past workouts effortlessly in Steady 2.2.Mon, 10 Nov 2025 00:00:00 GMTreleaseupdatesteadybody measurementsprivacyRafael Proençahttps://steady.rocks/blog/steady-2-1-release/https://steady.rocks/blog/steady-2-1-release/Steady 2.1 brings highly requested features like pausing active workouts, workout reminders, on-the-fly supersets, and unlimited exercise alternatives for everyone.Thu, 09 Oct 2025 00:00:00 GMTreleaseupdatesteadyworkout routinesupersetsRafael Proençahttps://steady.rocks/blog/steady-2-0-release/https://steady.rocks/blog/steady-2-0-release/Discover the massive Steady 2.0 update! Track muscle activation, hit your weekly set zones, utilize smart deload recommendations, and enjoy a stunning new Liquid Glass design.Mon, 15 Sep 2025 00:00:00 GMTreleaseupdatesteadymuscle activationworkout trackingRafael Proença