SHOW UP. SLOW DOWN. GET STRONGER.
Every rep has a purpose.
Your training, your progress. Build strength with intention.
TRAIN TODAY
Today
No active program
This cycle
Programs
Create or activate a split. Templates are independent — editing one never changes past workouts.
Templates
Your sessions
Strength is built one step at a time.
Your latest performance and next step for each exercise.
PROGRESSION LADDER
Training intent
Strength, hypertrophy, power, endurance and recovery have different rules.
Clean form
Full range, controlled reps on every set.
Add reps
Build to the top of your rep range.
Add weight
Increase by your increment, reset to min reps.
Your goals
Body composition & health links
Track weight and body fat next to your training. Charts update as you log. On a native iPhone/Android build, Tempo can read Apple Health / Health Connect (including Renpho scale readings that already land there) and optionally write session calories back.
DEVICE LINK
Checking health availability…
Web & PWA: log measurements manually below. Native app: connect Health to auto-import.
Renpho: enable sync to Apple Health (iOS) or Health Connect (Android) in the Renpho app, weigh in, then tap Sync here. Tempo does not log into Renpho directly.
Log a measurement
History
QUALITY BEFORE LOAD
The progression ladder
Time under tension
Use tempo appropriate to the movement. Explosive work must not be slowed artificially.
Clean reps
Keep full range and controlled form on every working set.
More reps
Add one rep per set until all sets reach the top of your range.
Increase weight
Add your chosen increment, then return to the bottom of the rep range.
Only working sets marked Done count toward progression. Recommendations use your latest completed sets. Warm-ups are excluded. These are adjustable training heuristics, not a guaranteed measure of readiness.
Set targets per exercise when you log a workout. Time under tension per set = reps × seconds per rep.