Your first set is the only one that matters.
Most beginners quit by week 3 because the app, the gym, or both feel like they're for someone else. Ascend's AI coach picks every set + meal + rest day for your first 4 weeks. You just show up.
Less than 60s to onboard
Pick a mountain, pick a kind, pick units. Done.
Don't know what to lift
AI coach autopilots first 4 weeks, full-body 3 days/wk, no decisions
Don't know what reps mean
RPE explained in plain English at each set; voice commands skip typing
Miss a day without restarting
Forgiving streak, miss 1 day = −1, not 0
See progress without obsession
Mountain progression makes long-arc visible without daily scale checks
- We don't replace a coach for technique, we point you at form videos but can't see your squat
- If you're managing an injury, talk to a physio first
- Some terms (RPE, anatomy, deload) may feel advanced for week 1, we hide them by default
| Mon | Workout A, squat / push / pull, 3 sets each |
| Tue | 30 min walk + 5 min stretch |
| Wed | Workout B, hinge / push / pull, 3 sets each |
| Thu | Rest, coach pings macro check-in |
| Fri | Workout A again, same lifts, +2.5 kg or +1 rep |
| Sat | Walk + meal-prep day (recipe matches) |
| Sun | Rest, coach asks how week felt |
Example. AI coach adapts to your actual log + readiness.
I've never lifted before, is this for me?
Yes. The coach defaults to a 3-day full-body split, picks beginner-friendly lifts (goblet squat instead of barbell squat, etc.), and progresses you only when you're ready.
Do I need a gym?
No. Tell the coach you have dumbbells / bands / nothing, the library has bodyweight-only and dumbbell-only paths.
What if I miss a week?
Streak drops by 7, not to 0. The coach picks up where you left off.
Is there a free tier?
Yes. Workouts + nutrition + water + Apple Health sync are free forever. The AI coach has 10 chats / month on free; unlimited on Club.
Start your first month
Free forever for core tracking. No card needed.
Join the waitlist →Free to join · No card · Founder badge kept
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |