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A training app for the gym with a coach that builds your routine, looks at every set you do and keeps adjusting it. With a watch, it also adapts each day to how you show up: how you slept, your heart rate and any discomfort you flag.

For anyone who trains in a gym, from people just starting out to people with years of training. The routine fits your level, the days you have and the minutes per session. It isn’t designed for training at home: it works with what a gym has.

Yes. You sign in with your email, with Apple or with Google. Your account keeps a copy of your data, so you don’t lose it if you change iPhone.

Nothing. It’s a free download on the App Store, with no subscription and no in-app purchases. If you’re a trainer, coaching up to three clients is free too; for more, write to us.

For now, iPhone only, with iOS 15.1 or later. The Apple Watch app needs watchOS 10 or later.

English and Spanish. It follows your iPhone’s language.

Yes. It works with VoiceOver, grows with your iPhone’s text size and respects “Reduce Motion”.

From what you tell it when you sign up: your goal, your level, how many days and minutes you have, what you already lift on the bench press, row, squat and overhead press, the areas that bother you and whether you play another sport. Sets, reps and rest times come from published studies, and rest isn’t cut short to make the session fit.

From those four lifts, Molec sets the starting weight for almost all your exercises, a little on the light side so your first set confirms it, and rounded to weights a gym actually has. If you don’t give any, it starts from your body weight and your age.

Yes. Besides the one the coach builds for you, your plan has “Ready-made routines”, put together around the areas you’re looking after, and you can create your own from scratch or by copying the one you do.

Yes. From your plan you change exercises, sets, reps and rest times. Mid-workout, “Swap exercise” gives you another one on the spot if the machine is taken or something bothers you, even offline.

After each workout, the coach looks at every set you did, with its weight and reps, and decides exercise by exercise whether you go up, stay or go down. Before raising the weight it asks you to reach the top of your range in every set, and it moves to weights that exist in a gym: 2.5 kg or 5 lb at a time. If you trained offline, it decides as soon as you’re back online.

When the coach raises something, it tells you during the workout, with the reason. If you can’t make it today, tap “Not yet”: you go back to last time’s weight and the coach takes it into account in its next adjustment.

The coach decides how many weeks each block lasts; the first one, two or three to get to know you. When it ends, your plan shows you how it went and the coach builds the next one from what you actually lifted, without going through the questionnaire again. To close it early, it’s in “Plan options”.

Tell the app when you sign up, when you finish a session or in the chat: Molec changes the exercises that load that area, lowers the weight on the ones that only touch it and leaves the rest as it was. If it bothers you mid-workout, “Swap exercise” gives you another one for that moment. If the pain doesn’t go away, see a professional.

Yes. When you sign up you mark your sport (padel, football, running, cycling…), which days and whether it tires you a little or a lot. That day shows up as your sport, not as rest, and the coach keeps leg day away from it. To change it, from your plan: “Adjust my routine”.

Both. In Settings → “Appearance and units” you choose separately for what you lift and for your weight: you can weigh yourself in kilograms and lift in pounds. In pounds the weight is saved exactly and goes up 5 at a time. With dumbbells, the weight is per dumbbell.

If the machine has a QR code or an NFC tag, open the session menu (•••) during your workout and pick “Scan the machine” or “Hold your phone to the machine”: Molec jumps to its exercise. The first time you tell it which exercise it is and it remembers, saving it with your data.

No: with a workout running, the screen stays on. And if your iPhone closes the app, when you open it again you go back to your workout just as you left it.

While you train, just one: “Workout complete” when you finish, if the app isn’t in front of you. Outside your workouts it tells you in the morning about your recovery, about what’s on today, about dinner if you haven’t logged it and about what the coach writes to you. You choose them in Settings → “Notifications”, and the coach’s in Settings → “Coach”.

Your workout does: your sets and history are saved on your iPhone, and swapping an exercise works without a connection too. Talking to the coach or having it change your routine needs a connection; pending weight adjustments are made as soon as you’re back online.

No. It’s an artificial intelligence coach that works with your data and a base of published studies. When it changes something, it tells you what and why.

Yes, in the chat: anything about your training, your food or your recovery. It answers with your data in front of it.

No. If you’re pregnant, have an injury or an illness, or take medication that may affect exercise or diet, check with a healthcare professional first. The app reminds you when you set your food goal.

No. With just your iPhone you train the same, with your routine and your progress, and Molec reads your steps. Sleep, resting heart rate and heart rate variability come from an Apple Watch, from WHOOP or from another watch or ring that saves them to Apple Health: with them, Molec adjusts each day’s workout to how you show up.

Yes, for watchOS 10 or later. During your workout it tracks your heart rate, counts toward your rings and saves the workout to Health. From the watch you mark your sets, skip a rest or start today’s session.

Yes. You connect it when you sign up or in Settings → “Watch and apps”. With WHOOP connected, Molec uses its recovery and brings in your sleep, heart rate variability and resting heart rate.

It reads your sleep, heart rate, heart rate variability, breathing, steps, weight, the energy you burn, your VO2 max and the workouts you do elsewhere, like running or cycling. It only writes your Molec workouts, with where you trained if you allow location, so they count toward your rings.

Health, to read your data and save your workouts. Camera, for a photo of your plate, a barcode and the machines’ codes. Photos, only when you pick one. Microphone, for food dictation (it’s transcribed on your iPhone). Location when you finish a workout, to save where you trained. And notifications. To read a machine’s NFC tag, iOS shows its own prompt each time. If you don’t allow one, what depends on it won’t work and everything else will.

No, the app works the same without it. If you want, you log it with a photo of your plate (“Snap your plate”), the barcode or the search, in servings, and it works out calories and protein against your goal for the day. If a food isn’t there, take a photo of it and its entry is created.

From your weight, height, age, sex, how active you are and your goal. To lose fat it never puts you more than 500 kcal below what you burn, and after four weeks of weigh-ins and meals it corrects it with what you really burn.

In Community (Settings → “Friends”): you pick a username, search for your friends by theirs and send them a friend request. Once they accept, you see each other’s recovery, streak and consistency, and you can react to each other’s workouts and compare. From their profile you can remove them as a friend, block or report them.

A team has an 8-character code of letters and numbers: anyone who has it can join. Whoever creates it can also invite their friends, who join by accepting. Inside there’s a ranking for today, the week and the month by consistency, weight lifted, recovery and sleep. Consistency rewards doing what your coach set you, not training more.

Your name and your consistency, always. The rest is up to you in your Community profile, under “What you show”: streak, recovery, sleep, weight lifted, last session, medals, capacity and your average calories (never the meals). Nobody sees your body weight. A teammate who isn’t your friend only sees what’s in the ranking.

Yes. They send you routines, see how you’re doing, you chat, and they decide how much the app can adjust between sessions; you choose what they see of you. To connect, go to Settings → “Your trainer” → “Who trains you”, enter their code and tap “Link”. Trainers have everything at molec.app/entrenadores.

On your iPhone, plus a copy in your account so you don’t lose it if you change phone: it saves itself and you can see it in Settings → “Privacy and data”. Only your account can read that copy and it’s deleted with it. To answer you, the coach receives on our server what you write and your recent data, and it isn’t stored there.

Yes. Sign in with your account and Molec brings your copy over. Apple Health permissions are given again on the new iPhone.

No. No ads, no trackers and nothing sold to anyone. The full details are in the privacy policy.

If you sign in with your email, go to Settings → “Profile and data” → “Your account” → “Change password”. If you sign in with Apple or Google, there’s no Molec password: that account’s password is the one that counts.

In the app, Settings → “Privacy and data” → “Delete my account”, the red button at the bottom. It asks you to confirm and deletes your account and all your data, on your iPhone and on our servers; it can’t be undone. Without your iPhone at hand, go to molec.app/cuenta and delete it there; anything left on the phone goes when you delete the app.

If it’s slow, after 15 seconds it tells you so and keeps trying. If it fails, your message is saved: tap “Try again” and it goes without typing it again. If it keeps happening, write to [email protected] with the approximate time and we’ll look at what happened.