How to use Niten

Get set up, log your first set

Niten installs to your home screen and runs like a normal app — offline included, with no app store and no account.

1. Open nitenfitness.app in your phone’s browser.
2. iPhone: tap Share, then Add to Home Screen.
   Android: tap the ⋮ menu, then Install app (or Add to Home screen).
3. Open it from your home screen — that’s it.

1. Tap an exercise to open it — last time’s sets show at the top.
2. Set the weight and reps, then tap Log Set.
3. Swipe a set right if it was hard (to failure) or left if easy — no swipe means moderate. This colours your muscle balance by real effort.

Simple or Advanced

Begin Simple, and unlock the extras whenever you’re ready.

1. Go to Setup.
2. Under Mode, pick Simple (just the essentials) or Advanced — which unlocks charts, sessions, custom exercises and interval pairs.
3. Under About you, add your name for a personal title and your height for the waist-to-height guide, and pick your units. It all stays on your device.

Train by session

Split your training into sessions so the right exercises are one tap away.

1. Set your sessions — Push / Pull, A / B, Heavy / Moderate / Light, or your own labels (rename any session in Setup).
2. On the Log, tap a session to filter to just those exercises.
3. Each filter is coloured by how long since you trained it — warmer means it’s due, so what to do next is obvious.
4. Tap the session before you log, and each exercise starts from the last time you did that session.

Or set it all up in one tap

A routine switches on the right exercises and splits them into sessions for you — the quick way to do everything above. Advanced mode.

1. In Setup → Routines, pick a ready-made split: Push / Pull, Push / Pull / Legs, Upper / Lower, Bodyweight, Full body or Full body · H/M/L. Each one names the sessions it sets up.
2. Tap Use. Its exercises switch on and drop into their sessions, and the other main lifts switch off — your warm-up, cardio and cool-down stay exactly as you have them.
3. Change whatever you like afterwards, then tap Save to keep it as your own. You can hold three routines, name them, and switch between them — useful for a holiday, a week at home, or a deload.

Heavy, Moderate, Light

The Full body · H/M/L routine trains everything three times a week — one heavy day for strength, one moderate and one light day for muscle. It’s built on the strength and hypertrophy guidance Dr Andy Galpin gives on the Huberman Lab podcast.

1. Apply it in Setup → Routines. Every day mixes two-sided and one-sided lifts and includes a Pallof press for anti-rotation.
2. On the Log, tap the session before you start. A one-line guide shows the reps and rest for that day — a guide, not a target.
3. Each exercise remembers which session it was done in, so on a Heavy day it starts you from last Heavy — not your light day. This works for any sessions you set up, not just these three.

Share a routine

Send your routine to a training partner — by AirDrop, Messages or email. Advanced mode.

1. In Setup → Routines, tap Share on one of your routines and choose how to send it.
2. It sends the exercises, how they’re split into sessions, and any custom exercises they need — never your weights or history.

1. Save the file they send you, then open Niten and tap Import a routine.
2. You’ll see what’s in it before anything changes. Tap Save as a routine, then Use when you want to switch to it. If you already have three, pick one to replace.

See your strength climb

Real progress, even when your reps vary from day to day.

1. Open Trends and find Estimated 1-rep max.
2. Pick an exercise from the dropdown.
3. Switch between W / M / Y / Max to see the trend over weeks, months, years or all time. The estimate comes from your best set, so it climbs as you get stronger.
4. Training in sessions? Tap Heavy, Moderate or Light (or your own session names) under the dropdown to chart one kind of day at a time — so a light day can’t drag your heavy-day line around.

Track your volume

How much work you’re putting in, day by day.

1. In Trends, open Training volume.
2. It sums weight × reps for each day — bodyweight moves count too; timed holds don’t.
3. Use the period buttons to zoom from a week out to all time.

Spot the gaps

A quick sanity check on what you’re working — and what you’re missing.

1. Open Muscle balance in Trends.
2. Brighter areas are well worked; faded ones are a gap. It’s effort-weighted from your last 7 days (that’s where the set swipes pay off).
3. Read it as a nudge, not a target — the list underneath breaks it down front and back.

Your week at a glance

A tidy round-up you can keep or share.

1. At the top of Trends, This week shows your workouts, volume and cardio.
2. New bests flags any lifts you beat; Measurements shows body changes.
3. Tap Email this summary or Copy to send it on.

Track the body too

Optional measurements, each charted with a since-start change.

1. In Trends → Metrics, log any of weight, waist, resting heart rate, VO₂ max, body fat, grip strength or blood pressure.
2. Type today’s number and tap Save — the chart updates and shows your change since you started.
3. With your height set, you also get a waist-to-height health guide.
4. Your units follow Setup → About you: height in cm or feet and inches, weight in kg, pounds, or stones and pounds.

Time your work

Interval, Tabata and hold timers, built in.

1. Set A (work) and B (rest) as minutes:seconds, and your repeats.
2. Tap Start — a 3-2-1 leads every change, with beeps over your music.

1. Switch to Pairs to alternate two moves; build your own pairings.
2. Set work / rest / rounds and go. Finish, then tap Log to record it as conditioning.

The little things

A few touches that make it easier to live with.

1. On the Log, add a line about how it went — how you felt, what to try next time. It saves itself and belongs to that date.
2. Not for you? Switch it off in Setup → Workout notes. Anything you’ve already written is kept.

1. Save it in Setup → About you and it sits masked at the top of every tab — tap to reveal it at the door.
2. Like everything else, it stays on your phone.

1. Setup → Text size scales the whole app — Normal, Large or Larger. Pinch to zoom works too.