Get the most out of Capazity.

Getting started

Open Capazity, head to the Account tab and sign in — or create an account on the spot. Want to look around first? You can browse the program library and try the AI Coach as a guest before you commit.

From Account, set your preferred language and pick between metric (kg, cm) or imperial (lbs, ft/in). Capazity supports 25+ languages — the interface, exercise names and even the AI Coach all switch with you.

Fill in the profile basics — gender, age, height, weight and training experience. None of this is required, but the more the AI Coach knows about you, the more tailored its programs and answers become. Your profile is yours: it's used to personalize coaching, not to rank or expose you anywhere.

AI Coach

The Home tab is your AI Coach. Talk to it like you'd talk to a real coach — describe what you want and it writes a complete program with cycles, days, exercises, sets, reps, RPE targets and progression.

Examples that work well:

• "A 4-day powerlifting block focused on squat and deadlift, 8 weeks."
• "A 12-week strongman program peaking for nationals — atlas stones, log press, yoke."
• "Beginner full-body, 3x a week, 45 minutes per session."
• "Hypertrophy push/pull/legs, 5 days, around 12 weeks."
• "Grip training on top of my current program, 2 short sessions a week."

You can also refine a generated program by chatting back — "swap the high-bar squat for front squat", "add an extra accessory day", "make week 4 a deload". When you're happy, save it and it lands in your Workout tab as In Progress, ready to run.

The AI Coach uses your profile (experience, units, age, weight, training history) to scale loads sensibly. You can chat with it in your selected language and it'll reply in the same language — the saved program itself uses English exercise names, but those are translated back into your language everywhere they appear in the app.

Every conversation is saved. Your Home tab keeps a chat history you can reopen, rename or delete — pick up an old thread or start a fresh one any time. And while you're running a workout, tap an exercise to open its info sheet and hit Ask Coach for a form cue or a quick modification without leaving the session.

Chat & Messaging

Beyond the AI Coach, Capazity has real messaging. From the Chat tab you can send direct messages to any friend, or start a group conversation with several of them — handy for a training crew or a coach checking in.

Messages aren't just text. Send photos, stickers and emoji, react to a message with an emoji, and reply to a specific message to keep a thread clear. You can edit or delete your own messages, and read receipts and unread counts show you what's been seen.

Mute a noisy conversation or archive one you're done with — it stays available but out of the way. (Sending photos in chat is a Premium feature.)

Commenting on sessions

Chat ties directly into your training. Attach one of your finished sessions to a message and it shows up as a “Commenting on my session …” pill — your friend taps it to open the exact workout. When a friend shares a session with you, you can fire back a “Responding to …” reply the same way. It's the fastest way to talk through a specific lift, a heavy day, or a question about someone's training.

Programs & Workouts

The Workout tab is where you live day to day. There are two ways to train in Capazity: single sessions (the simplest, most-used path) and structured programs (multi-week plans with cycles, days and progression).

Single sessions — quick workouts

A single session is an empty workout you build on the fly. Tap the + button in the Workout tab and choose Single session. Add exercises as you go, log each set (weight, reps, distance and time depending on the exercise), rest, repeat. Finish when you're done.

This is what most people use most of the time — no commitment to a multi-week plan, no setup, just lift. Single sessions still feed your statistics and PRs exactly the same as structured-program sessions.

The program library

Use the + button → Create with AI to have the AI Coach write a program, or browse the library. The library is organized into:

• In Progress — programs you've started but not finished. Pick up where you left off.
• Library — official and verified Capazity programs across strength, powerlifting, strongman, hypertrophy, longevity, grip and more. Filter by category, experience level and intensity style.
• My templates — programs you've built or saved from the AI Coach.
• Shared with me — programs friends have shared with you.
• Completed — finished programs and standalone single sessions, kept for history.

Tap any program to see its full structure: cycles, days, every exercise, sets, reps and notes. Hit Start to begin running it — Capazity tracks where you are in the program (which cycle, which day) so the next session is always queued up.

Running a session

When you start a session — whether it's a planned program day or a single session — you get a focused logging screen built for the gym floor. For each set you can record:

• Weight × reps for standard lifts (kg or lbs based on your unit setting). You can also log how long the set took — a time field sits right next to reps and weight, so tempo and timed sets are captured too.
• Time for holds and timed efforts — seconds held for a hold (longer is better, like planks and farmer's holds) or the time to finish a timed piece (shorter is better, like a yoke run or sled push).
• Distance for carries, walks and sled work — and distance paired with time for sprints and runs, so a single set can hold both.

Capazity surfaces your previous numbers for the same exercise so you always know what to beat. PRs trigger automatically when you lift a new best.

Inside a session you can also rename it, edit completed sets, add exercises that weren't in the plan, swap an exercise mid-workout, and finish early without losing data.

Sharing programs

You can share any custom program (yours or one the AI Coach built for you) with a friend. Open the program → Share → pick a friend. They'll see it under Shared with me in their Workout tab and can run it as their own.

You can also share a completed workout after finishing — great for showing a training partner exactly what you did and how it went.

Exercise catalog

Capazity ships with over 600 exercises, including a deep strongman and grip catalog you won't find in mainstream apps — farmer's walks, yoke carries, atlas stones, axle deadlifts, rolling handles, hub lifts, blob lifts, grippers and much more. Exercise names are translated into 25+ languages.

Offline mode

Train where the signal dies. If you lose connection mid-session — basement gym, deep parking garage, plane mode — Capazity keeps logging locally. The next time you're online, every set syncs automatically. No lost workouts, ever.

Friends & Sharing

Add friends from the Friends tab in three ways: enter their email address to send a request, scan their QR code in person, or share an invite link that opens the app for them. The other person has to accept before you're connected.

What you actually see from friends

Capazity is not a social feed — your individual sessions stay private unless you specifically share them. What friends share with each other automatically is:

• An activity feed of notable events — when a friend hits a new PR, a milestone or a particularly heavy session, it surfaces at the top of your Friends tab. It's the highlights, not every set.
• PR comparisons — a side-by-side table of personal records across exercises, so you can see how you stack up. Pick the exercise group (General Strength, Strongman, Grip, Olympic, Bodyweight) and the comparison loads for everyone in your friend circle.
• Activity comparisons — totals over a chosen window (7 days, 30 days, 90 days, or all-time): sessions logged, total volume, sets, PRs hit. Good for friendly accountability.

Want a friend to see a specific session? Share it explicitly after finishing — they'll see the full workout in their feed. Same with sharing a whole program (covered in the Programs section above).

You choose who's in the comparison. Tap Compare with — the “Choose challengers” picker — to pick exactly which friends appear in your comparison tables. You're always included, new friends join by default, and your selection is saved for next time.

Scoring & friendly competition

Comparisons aren't just side-by-side numbers — they're scored. For every exercise where at least two of you have a result, everyone is ranked and awarded placement points: 50 for first, then 38, 25 and on down to 1 point for fifteenth. Skip an exercise and you score 0 for it; ties split the points evenly.

Add the points up across every contested exercise and you get an overall ranking — a leaderboard with a winner up top. Flip on Show scores to see the points each lift earned. It's absolute placement scoring, so it rewards showing up across the board rather than one big lift.

Privacy & safety

You can remove a friend at any time, or block a user to stop them from finding or contacting you. Blocked users are managed in Account → Privacy & Safety → Blocked users.

Statistics & PRs

The Statistics tab has three views: Overview for recent trends, Records for personal bests, and Progression for charting specific lifts over a date range you choose.

Overview — the last 8 weeks at a glance

Overview shows charts and numbers that summarize your training without you having to dig:

• Sessions per week — are you actually showing up consistently?
• Average volume per session — total weight × reps moved, week by week.
• Strength progress — estimated 1RM trends for your main lifts, so you can see whether the line is going up.

Use Overview as a sanity check after a training block. If volume is dropping or sessions are slipping, you'll see it before it becomes a problem.

Records — every PR you've ever hit

Capazity tracks personal records automatically — every time you lift a new heaviest weight, or hit more reps at a given weight, it's saved as a PR. The Records tab presents them three ways:

• By muscle group — Chest, Back, Legs, Shoulders, Biceps, Triceps, Core, Glutes, Grip, Full Body. Each group expands to show every exercise you've recorded for it.
• By exercise type — powerlifting, strongman, olympic, bodyweight, grip, conditioning, and more. Useful if you train multiple disciplines.
• Alphabetical / Recent — quick lookup or "what did I just PR?"

Each exercise shows your best across multiple rep ranges — 1 rep, 2–4, 5–7, 8–12, 13+ — plus an estimated 1RM. So a PR isn't just "heaviest single"; you can see your top triple, your top set of 5, your top set of 10, all in one place.

For carries, holds and timed exercises, records are tracked in distance and time — your best 80 kg farmer's walk distance, your longest dead hang, your fastest yoke run.

Progression — track specific lifts over time

Where Overview gives you the rolling big picture, Progression is for zooming in. Create a period with a custom date range, pick the exact exercises you care about, and Capazity plots every set you logged for them across that window.

It's the view to pull up when you want to answer "is my squat actually moving?" over a training block — or to compare a few related lifts side by side. Build as many progression periods as you like and revisit them whenever you want a clear before-and-after.

Sharing your numbers

Tap the share icon in the top-right of either view to export a clean summary card — your overview totals, or a muscle-group PR card — as an image you can post anywhere. Good for documenting a training block, showing off a new PR, or just sending to a training partner.

Account & subscriptions

From the Account tab you manage your profile (name, gender, age, height, weight, training experience), your language, your unit system (metric or imperial), and your subscription. You can also send feedback, export your data, and delete your account.

Free vs Premium

Capazity is free to use, with a generous trial period and core features available forever. Premium removes the limits and unlocks the full library and stats.

Managing your subscription

Subscriptions are billed by Apple or Google, not by Capazity directly. Manage or cancel:

• iPhone / iPad: Settings → [your name] → Subscriptions
• Android: Play Store → profile → Payments & subscriptions → Subscriptions

Account deletion happens inside the app under Account → Danger Zone → Delete account. Cancelling your subscription is a separate action — see the FAQ on Support for details. That same Support page covers password reset, billing questions, data export and bug reports.