Pick your units, equipment and program on the first run, then tune the Me tab: dark mode, text size, week start, Always On Display and more.
Starting for the first time
The first screen shows five short slides about the app. They change on their own every 5 seconds.
Tap Get started to begin setup. Tap I have an account to sign in and pull your data from the cloud. See Account for sign-in options.
Picking your units
The Pick your units screen has two buttons: Pounds (lb) and Kilograms (kg). Pick one and tap Continue.
This becomes the default unit for programs and weights. You can change it later under Me → Weight Units, or per equipment type.
Setting up equipment and plates
The What equipment do you have? screen lists equipment types with a toggle for each. Turn on the ones your gym has. The app uses them to round program weights to what you can load.
Tap Set up plates to enter the bar weight and plates for each equipment type, then tap Continue. Tap Skip to keep the defaults.
Next, a short survey asks where you heard about Liftosaur. You can tap Skip.
See Equipment and gyms for how rounding works and how to change this later.
Choosing a program
The Choose your program screen has four options:
Pick a built-in program: choose from routines like 5/3/1 and GZCLP. See Built-in programs.
Create a program: build your own from scratch. See Program editor.
Import from link: paste a link from the program web editor. See Sharing programs.
Go without program: run ad hoc workouts and build the program along the way.
After you pick a program, the app opens the Home tab.
Tours and help tips
Until you have finished 4 workouts, the app shows a tour the first time you open the workout screen, the program editor, and the program exercise editor. Each tour is a set of cards with Next →, ← Back, and Done buttons. Tap the X in the corner to close it early.
Every screen with a tour or a help page has a question-mark icon in the top right corner. Tap it to replay the tour or open the help page. The Me tab opens a help page about settings.
Some screens show a tip box with a question-mark icon. Tap its X to close it. A closed tip stays closed.
The Me tab
Tap Me in the footer. The top row is Program, showing the current program name. Tap it to switch programs. Below it, the settings are grouped:
Account: Account shows your email or "Not signed in" (Account). Nickname is used on your profile page. Is Profile Page Public? appears when you are signed in. API Keys opens the keys for the API.
My Measurements: Bodyweight and Bodyfat show your latest values. Measurements and Sleep & Nutrition open the tracking screens (Measurements).
Workout: Exercises (Exercise library), Muscle Groups, Timers (Rest timer), Available Equipment (Equipment and gyms), Weight Units, Length Units, Week starts from:, and Always On Display. Current Gym appears when you have more than one gym.
Sound: a Vibration toggle and a volume slider for the rest timer chime. On Android with Premium, Ignore Do Not Disturb lets the notification sound play in Silent mode.
Sync: Apple Health on iOS or Google Health Connect on Android (Health sync).
Appearance: the text size slider and Dark mode.
Import / Export: export to JSON, CSV, or a text file, and import history and programs (Import and export).
Miscellaneous: Changelog, Contact Us, Discord Server, Privacy Policy, Terms & Conditions, Licenses, Documentation, Source Code on Github, and Roadmap.
Units, week start, and automatic conversion
Weight Units is kg or lb. Length Units is cm or in, used for body measurements.
When you clone a built-in program, the app converts its weights to your unit. When you import a program from a link with the other unit, the app asks: "The program has weights in kg, do you want to convert them to lb?".
Week starts from: is Sunday or Monday. It sets the first day in the week calendar on the Home tab and in Week insights.
Dark mode and text size
By default the app follows your phone's light or dark theme. Turn Dark mode on or off under Appearance to override it.
The text size slider, marked A A, goes from 12 to 24 in steps of 2. It starts from your device text size, and the label under it says Matching your device text size. Move it, and the label changes to Set in the app. Tap Use device size to follow the device again. Icons and exercise thumbnails scale with the text.
Keeping the screen on
Turn on Always On Display under Workout to stop the screen from sleeping while the app is open. It is off by default.
{"feature":{"id":"first-run-and-settings","title":"First Run and Settings","shortDescription":"Pick your units, equipment and program on the first run, then tune the Me tab: dark mode, text size, week start, Always On Display and more.","order":10,"category":"Start here","datePublished":"2026-09-27","dateModified":"2026-09-29","screenshots":["first-run-and-settings-welcome","first-run-and-settings-me"]},"content":"## Starting for the first time\n\n\n\nThe first screen shows five short slides about the app. They change on their own every 5 seconds.\n\nTap **Get started** to begin setup. Tap **I have an account** to sign in and pull your data from the cloud. See [Account](/features/account) for sign-in options.\n\n## Picking your units\n\n\n\nThe **Pick your units** screen has two buttons: **Pounds (lb)** and **Kilograms (kg)**. Pick one and tap **Continue**.\n\nThis becomes the default unit for programs and weights. You can change it later under **Me → Weight Units**, or per equipment type.\n\n## Setting up equipment and plates\n\n\n\nThe **What equipment do you have?** screen lists equipment types with a toggle for each. Turn on the ones your gym has. The app uses them to round program weights to what you can load.\n\nTap **Set up plates** to enter the bar weight and plates for each equipment type, then tap **Continue**. Tap **Skip** to keep the defaults.\n\nNext, a short survey asks where you heard about Liftosaur. You can tap **Skip**.\n\nSee [Equipment and gyms](/features/equipment-and-gyms) for how rounding works and how to change this later.\n\n## Choosing a program\n\nThe **Choose your program** screen has four options:\n\n- **Pick a built-in program**: choose from routines like 5/3/1 and GZCLP. See [Built-in programs](/features/built-in-programs).\n- **Create a program**: build your own from scratch. See [Program editor](/features/program-editor).\n- **Import from link**: paste a link from the program web editor. See [Sharing programs](/features/sharing-programs).\n- **Go without program**: run ad hoc workouts and build the program along the way.\n\nAfter you pick a program, the app opens the Home tab.\n\n## Tours and help tips\n\nUntil you have finished 4 workouts, the app shows a tour the first time you open the workout screen, the program editor, and the program exercise editor. Each tour is a set of cards with **Next →**, **← Back**, and **Done** buttons. Tap the X in the corner to close it early.\n\nEvery screen with a tour or a help page has a question-mark icon in the top right corner. Tap it to replay the tour or open the help page. The **Me** tab opens a help page about settings.\n\nSome screens show a tip box with a question-mark icon. Tap its X to close it. A closed tip stays closed.\n\n## The Me tab\n\n\n\nTap **Me** in the footer. The top row is **Program**, showing the current program name. Tap it to switch programs. Below it, the settings are grouped:\n\n- **Account**: **Account** shows your email or \"Not signed in\" ([Account](/features/account)). **Nickname** is used on your profile page. **Is Profile Page Public?** appears when you are signed in. **API Keys** opens the keys for the [API](/features/api).\n- **My Measurements**: **Bodyweight** and **Bodyfat** show your latest values. **Measurements** and **Sleep & Nutrition** open the tracking screens ([Measurements](/features/measurements)).\n- **Workout**: **Exercises** ([Exercise library](/features/exercise-library)), **Muscle Groups**, **Timers** ([Rest timer](/features/rest-timer)), **Available Equipment** ([Equipment and gyms](/features/equipment-and-gyms)), **Weight Units**, **Length Units**, **Week starts from:**, and **Always On Display**. **Current Gym** appears when you have more than one gym.\n- **Sound**: a **Vibration** toggle and a volume slider for the rest timer chime. On Android with [Premium](/features/premium), **Ignore Do Not Disturb** lets the notification sound play in Silent mode.\n- **Sync**: **Apple Health** on iOS or **Google Health Connect** on Android ([Health sync](/features/health-sync)).\n- **Appearance**: the text size slider and **Dark mode**.\n- **Import / Export**: export to JSON, CSV, or a text file, and import history and programs ([Import and export](/features/import-export)).\n- **Miscellaneous**: **Changelog**, **Contact Us**, **Discord Server**, **Privacy Policy**, **Terms & Conditions**, **Licenses**, **Documentation**, **Source Code on Github**, and **Roadmap**.\n\n## Units, week start, and automatic conversion\n\n**Weight Units** is kg or lb. **Length Units** is cm or in, used for body measurements.\n\nWhen you clone a built-in program, the app converts its weights to your unit. When you import a program from a link with the other unit, the app asks: \"The program has weights in kg, do you want to convert them to lb?\".\n\n**Week starts from:** is Sunday or Monday. It sets the first day in the week calendar on the Home tab and in [Week insights](/features/week-insights).\n\n## Dark mode and text size\n\n \n\nBy default the app follows your phone's light or dark theme. Turn **Dark mode** on or off under **Appearance** to override it.\n\nThe text size slider, marked **A A**, goes from 12 to 24 in steps of 2. It starts from your device text size, and the label under it says **Matching your device text size**. Move it, and the label changes to **Set in the app**. Tap **Use device size** to follow the device again. Icons and exercise thumbnails scale with the text.\n\n## Keeping the screen on\n\nTurn on **Always On Display** under **Workout** to stop the screen from sleeping while the app is open. It is off by 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