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RX FITNESS LAB · APP GUIDE
Everything the app does
A complete tour of RX Fitness Lab: how each screen works, what every number means and how to get the most out of it. Use the contents to jump to a section.
Updated October 2026
01
Getting started
From the first launch to your personal program.
Create your account
Sign up with Apple, Google or an email and password. You stay signed in when you close and reopen the app.
Tell us about you
A short questionnaire covers your goal (lose fat, build muscle or recompose), body details, training experience, the days you can train, session length, equipment, injuries and food preferences.
Your AI program
RX builds a weekly program around your answers: which days you train, the exercises, sets, reps and rest times. You can follow it as is, swap sessions or build your own program instead.
Free and premium
Training is available to everyone. Premium unlocks AI meal analysis, full statistics and the weekly report. Subscriptions are managed in Profile → Subscription.
02
Home
Your daily report: what to do today and how the day is going.
Daily report
The header shows the date, your week in the program and your Health Score orb. Tap the orb or the line below it to open the Health Score page.
Daily goals
Four goals make up your day, each worth 25 %: complete your workout, hit your step goal, stay on your calorie target and log your weight. One bar shows the total, and its colour moves from red to green as the day fills up.
Partial credit
Steps count as you walk (7,400 of 10,000 steps = +19 %), a workout counts set by set while it runs, and calories are prorated: on a cut you get the full 25 % at or under your target, sliding down to 0 % at maintenance (the opposite for a bulk).
This week
A small grid shows which goals you hit on each day of the week, and the streak chip counts consecutive days on plan.
Training, nutrition and body cards
Start or resume today’s session, see calories and macros eaten so far, log a meal, check your steps and log your weight, all from Home.
03
Health Score
One score out of 100 for your whole fitness, updated every morning.
Four pillars
Consistency (30 %): workouts done against your plan, your streak and program completion. Activity (25 %): steps and calories burned. Nutrition (25 %): days logged, calorie accuracy and protein. Progress (20 %): weight trend toward your goal, strength records and measurements.
Rolling windows
Activity and Nutrition look at your last 7 days, so nothing resets on Monday. Progress looks at the last 4 weeks, so one off week doesn’t sink it.
Levels
Getting started (0–39), Needs focus (40–59), Building (60–74), On track (75–89) and Elite (90–100). The orb’s colour follows your score, from red to blue.
Your weakest pillar
Home tells you which pillar is holding you back. The Health Score page breaks every pillar down and lists the actions that would raise your score the most this week.
First week
New members start at 50 while the score calibrates over the first 7 days. On day 7 you get your real score.
Share it
Share your score as an image or an Instagram story from the Health Score page.
04
Workouts
Your program, each session and the live tracker.
Your week
The Workout tab shows Monday to Sunday with each day’s session, rest days and what you’ve already done. Swap a session, turn a day into a rest day or restore it, either for this week only or for every week.
Build and edit sessions
In edit mode, create sessions by type (strength, circuit, activity or recovery), add several exercises at once from the library, reorder them by holding and dragging, and set the sets and rest time. Reps and weight are logged during the session.
Session library
Save sessions as templates and reuse them on any day. A muscle map shows which muscles a session works.
Live tracker
Each exercise has a demo video and your target sets. Enter weight and reps per set (last time’s numbers are shown), and complete sets with one tap. Personal records are celebrated as they happen.
Rest timer
Between sets a breathing orb guides your rest, with a chime at the end (it can be turned off) and optional spoken breathing cues. Add or remove 30 seconds when you need it.
Sports and activities
Football, running, cycling, swimming, padel, walking, yoga and anything else that isn’t a gym session is logged, not started: choose the duration and day, and the estimated calories are added to your day.
History
Every session and activity you’ve done, with its date, duration and sets. Delete a log and its calories leave your day too.
05
Nutrition
Scan a meal, check your macros, stay on target.
AI meal scan
Point the camera at your plate: the frame locks on when your phone is steady. Add a note for anything the photo can’t show (for example “2 eggs under the rice”), then the AI identifies each food and estimates portions, calories and macros.
Review before saving
Every item can be adjusted or removed and you can add what was missed. Choose the meal type and time, see the impact on your day, then save.
Other ways to log
Pick a photo from your gallery or enter a meal manually.
Daily targets
Calories, protein, carbs and fat are calculated from your body, goal and pace. Keep Auto on, or turn it off in My profile and set them yourself.
Macros detail
Compare protein, carbs and fat against your goals for one day, a week, a month or three months, with a focus chart per macro and a tip when one is consistently off.
06
Progress
Every result in one place.
Calories burned
Your day’s burn, live: resting burn (BMR), non-step movement (NEAT, from your activity level), steps, workouts and digestion, plus the energy balance against what you ate, the week and a calendar.
Steps
Today’s steps on a road toward your goal with milestones every 2,000 steps, your goal streak, your 7-day average and the history. Steps come from Apple Health or Health Connect.
Weight
Log a weigh-in in seconds and follow the trend by week, month, 3 months or all time. Your goal bar starts where your current journey began and estimates when you’ll reach it.
Strength and sessions
Strength progress on your main lifts, your records, and your workout history with consistency over the last 12 weeks.
Measurements and badges
Track waist, chest, hips and more. Earn badges for consistency, records and milestones.
Transformation and photos
The Progress tab shows illustrative avatars based on your weight trend or measurements. Your real progress photos stay private: they open only after Face ID or your passcode, with guided capture, side-by-side comparison and sharing.
07
Profile and settings
Your details, preferences and connected apps.
My profile
Photo, name, sex, date of birth, height, current weight (from your log), activity outside training, goal, goal weight and pace. Your daily targets update automatically from these.
Settings
Language, units (kg/cm or lb/in), advanced mode for your own programs, rest-timer sound and breathing cues. Changes save automatically.
Reminders and notifications
A workout reminder, up to three meal reminders and a weekly weigh-in, each with its own time, plus streak protection, the weekly report and billing alerts.
Connected apps
Connect Apple Health (iPhone) or Health Connect (Android) to read your steps and heart rate. The page shows what is read, when it last synced and how to manage permissions.
Subscription
See your plan and renewal date, and manage or upgrade your subscription.
08
Privacy and your data
Your data stays yours.
Private photos
Progress photos are stored privately, shown only through short-lived links and locked behind Face ID or your passcode. They never appear on Home or on share cards.
Health data
RX only reads steps and heart rate from Apple Health or Health Connect, and doesn’t write anything there.
Delete your account
Settings → Danger zone → Delete account permanently removes your account, workouts, meals, weigh-ins and photos.
09
FAQ
Quick answers.
Why did my score change overnight?
The Health Score is recalculated every morning from your last 7 days (Activity and Nutrition) and last 4 weeks (Progress), so older days leave the window as new ones come in.
My steps don’t show up
Open Profile → Connected apps, connect Apple Health or Health Connect, and allow Steps. Then tap Sync.
Can I train without a program?
Yes. Start any session from the library, or log an activity, and it counts toward your day and your score.
Can I change my targets?
Yes. In My profile → Daily targets, turn off Auto and set calories, protein, carbs, fat, steps and training days yourself.
Ready to start?
Download RX Fitness Lab and get your program in a few minutes.