LiftLab: Revolutionizing Strength Training for Lifelong Health

LiftLab is a comprehensive strength training and health optimization app that provides personalized programming through a unique method of measuring how your body is actually responding to your workout or training. Designed to make effective strength training accessible to everyone, LiftLab adapts to individual needs, ensuring users train at the optimal level of stress for sustainable, long-term progress.

Our mission is simple: to help anyone—regardless of experience level—build strength, improve health, and live a longer, more functional life with less time spent away from the things you love to do.

Personalized Programming Through the Dynamic Stress Load (DSL)

The Dynamic Stress Load (DSL) is a sophisticated metric that quantifies the internal stress imposed by training, using scientific foundations that link Rate of Perceived Exertion (RPE) to systemic fatigue markers like ammonia and lactic acid levels in the blood. Unlike traditional programs that prescribe fixed percentages, sets, and reps, LiftLab dynamically adjusts load, volume, and intensity based on DSL calculations to maintain users within an optimal training zone.

During onboarding, LiftLab collects biometric and historical training data to determine a user's initial DSL and customize their training volume and intensity. The DSL is responsive, evolving with real-time performance data to continually optimize the balance of stress for effective and consistent physiological adaptation.

LiftLab classifies exercises by a variety of parameters, including primary through tertiary force vectors, movement patterns, load capacity, muscle or joint focus, and stability demands. This comprehensive categorization helps ensure balanced programming across all movement dynamics, reducing the risk of overuse injuries and promoting muscular balance.

How LiftLab Adapts in Real Time

During each workout, LiftLab tracks performance based upon user input and video tracking and then provides users with prescribed exercises, reps, load, and RPE targets for each set. The app suggests an initial load based on the user's historical data but adapts dynamically as the session progresses.

For example:

• If a user is prescribed 6 reps at RPE 8 for a back squat at 315 lbs but completes only 4 reps at RPE 9, LiftLab will adjust the load for subsequent sets to hit the desired RPE target. This ensures the user remains within their optimal DSL range.

This real-time load adjustment is crucial for maintaining productive stress without overreaching. The app's goal is to match the daily capacity of the user, ensuring every workout is both effective and sustainable.

The Future of Advanced Training and Tracking with Machine Learning

LiftLab's proprietary model enhances performance tracking by utilizing barbell path and velocity tracking, as well as body pose analysis algorithms. These tools provide objective performance data that was previously only available through expensive devices.

Key tracking capabilities include:

• Mean and Peak Velocity: Measure how quickly the barbell moves, providing insights into fatigue and effort level. This also allows us to estimate daily one-rep maxes, making the most of every session.
• Bar Path Visualization: Tracks the barbell's path during lifts to detect deviations that could signal technical faults.
• Body Pose Analysis: Identifies form faults and provides real-time feedback to correct technique, reducing injury risk and improving efficiency.

These features allow users to utilize Velocity-Based Training (VBT) without needing prior knowledge or additional equipment.

Post-Workout Feedback and Fatigue Management

After each workout, users complete a post-workout form to provide feedback on intensity, pain levels, and workout completion. This data is crucial for tracking fatigue trends and adjusting future sessions.

Key adjustments based on post-workout feedback include:

• Volume Adjustments: The app reduces or increases volume for upcoming sessions to manage fatigue.
• Exercise Variations: If users report pain or discomfort, LiftLab replaces the exercise with a tempo variation or a more stable machine-based alternative.
• Weekly Muscle Group Assessments: Users complete detailed assessments of each muscle group to ensure balanced progress and prevent overuse injuries.

Looking to the Future

Apple Watch and Apple Health Integration

LiftLab's planned integration with Apple Watch and Apple Health will offer users a seamless tracking experience without needing to rely on a phone camera. Key features include:

• Camera-Free Velocity Tracking: Uses the Apple Watch accelerometer to track bar speed during lifts.
• Health Data Sync: The app will collect heart rate, resting heart rate (RHR), and HRV (Heart Rate Variability) data to better understand recovery trends.
• Recovery Insights: Waking HRV and pre-sleep HRV (as well as mean, Standard Deviation, and HRV Z-Score) will be tracked to ensure consistent, actionable recovery data that avoids noise from daily fluctuations.

Cardiovascular Limiter Testing Protocol

LiftLab has developed a Cardiovascular Limiter Testing Protocol to identify a user's primary cardiovascular limiter and prescribe tailored cardio training. This will allow users to improve VO2MAX (as well as its individual components) and cardiovascular capacity without significantly compromising their strength training progress.

Additionally, LiftLab will calculate a Cardio Stress Index (CSI) to ensure total training stress is accounted for when programming strength sessions.

Long-Term Vision: Strength Training as a Core Health Practice

LiftLab isn't just a tool for athletes or powerlifters. It's a solution for anyone who wants to improve their health and longevity through evidence-based strength training.

Our long-term vision includes:

• General Health Programs: Accessible to users of all ages and fitness levels
• Medical Field Integration: Collaborating with physical therapists to create rehabilitation programs
• Corporate Wellness: Offering strength training solutions for employee health programs
• Health Insurance Partnerships: Providing strength training protocols that demonstrate preventative care benefits, reducing long-term healthcare costs. LiftLab can help health insurers promote fitness programs as part of wellness initiatives, improving client outcomes and reducing claims related to musculoskeletal issues and chronic diseases.

By combining real-time adjustments, machine learning, and scientific insights, LiftLab delivers a personalized training experience that ensures sustainable, long-term progress for lifelong health.