Everything it does

Kettlebell Lab is built for people who already know what they want to train. It gives you the structure to write a programme and the guidance to actually run it.

Program builder

Write the plan yourself

Set the shape of the programme first — how many weeks, which days, how the weeks relate to each other — then fill in the training day by day.

Any length — set the number of weeks and the number of training days in each
Repeating weeks — build one week and run it for the whole block
Alternating weeks — build two and switch between them
Custom weeks — lay out every week individually when the plan changes as it goes
Copy a day — duplicate a day you've already built instead of retyping it
Multiple programmes — keep more than one and switch between them

The Kettlebell Lab program builder, setting duration in weeks and days per week.

Progression

Load that moves without you

A programme that never changes is just a list. Progression rules decide how the work advances from week to week so you aren't re-editing every session by hand.

Linear — add a set amount of load on a set schedule
Custom — define the rules per day and per exercise
None — leave the programme fixed if you'd rather drive it yourself
Edit mid-programme — change any day you haven't completed yet, without starting over

A multi-week Kettlebell Lab program showing scheduled training days across weeks.

Formats

Four ways to structure the work

Every session is built in the format the training calls for, with the timing handled for you once it starts.

Standard sets

Per-set targets for reps, weight, and rest. The straightforward option, and the one most programmes are built on.

EMOM

Every minute on the minute. The app runs the countdown and tells you when the next minute starts.

Circuits

Rounds through a list of exercises, with rest between rounds rather than between movements.

Ladders

Ascending or descending rep schemes, with each step tracked as you climb. Premium.

Single or double bell

Set per exercise, wherever the movement supports two bells.

Templates

Save any session or programme you've built and reuse it instead of rebuilding it.

During the session

Hands on the bell, not the phone

Once a workout starts the app takes over the timing and tells you what's happening, so you're not reading a screen between sets.

Warm-up and cool-down — timed phases at either end, skippable when you don't want them
Rest countdowns — automatic between sets, with sound cues
Voice announcements — spoken prompts so you can keep your eyes up
Live Activity — current set and rest on the Lock Screen and Dynamic Island
Full control — pause, skip, or end from either the phone or the watch

A Kettlebell Lab cool-down timer counting down, with Pause and Skip controls.

Apple Watch

Heart rate and controls on your wrist

The companion watch app runs alongside the workout, reading your heart rate and giving you the controls you need mid-set.

Live heart rate — streamed to the phone and shown as you train
Wrist controls — complete a set, skip rest, pause, or end the session
Recorded with the session — average and max saved to your history
Written to Apple Health — completed workouts appear alongside your other activity

Kettlebell Lab running on Apple Watch during a workout.

Progress

A record of what you actually did

Sessions are saved as you finish them. Over a block that becomes an honest record of the work, rather than the plan you meant to follow.

Session history — every completed workout with duration and heart rate
Heart rate charts — the full curve across a session
Exercise history — how a single movement has progressed over time
Programme progress — where you are in the block you built

The Stats tab in Kettlebell Lab showing workout history and heart rate summaries.

The rest of it

Details that matter once you're using it daily

Your kettlebells

Tell the app which bells you own — fixed weights or an adjustable — and it only ever programmes loads you can actually make.

Exercise library

Kettlebell movements organised by category — grinds, ballistics, carries, core, combos, and complexes — each with a description and demonstration links.

Quick Workout

A one-off session without touching your programme, for the days that don't fit the plan. Free.

Pounds or kilos

Set your unit once and the whole app follows it.

Workout reminders

Local notifications on the weekdays you choose, so the session doesn't quietly slide.

iCloud sync

Programmes and history sync across your devices through your own iCloud account. No sign-up, no account to manage.

Build your first programme

Free to download, with the programme builder free to try for seven days.