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When you complete every set of an exercise, its weight goes up next time: by default 5 lb (2.5 kg) every workout. After a missed set the weight stays the same, and after 3 missed workouts in a row it drops by 10%. You can change these rules for each lift in Programs → your program → the lift.

Yes. On Home, tap Improvised Workout and add any exercises. Improvised workouts count in History and Progress but never change your program's weights.

Allow notifications for Strength Planner in the Settings app → Notifications → Strength Planner, and turn on Time Sensitive Notifications so the alert comes through a Focus. Settings → Preferences → Rest Timer in the app shows whether anything is off.

Settings → Plates and Bars. The plate calculator and warmups only use the plates you have, and weights are rounded to what you can load.

Settings → Preferences → Units. Your logged workouts keep the weights you lifted.

Settings → iCloud Backup. Backups happen automatically after changes. On a new iPhone, sign in with the same Apple Account and your data is restored when you open the app. No Strength Planner account is needed.

Settings → Apple Health → Sync with Apple Health, then choose what Strength Planner may save. Edits and deletions in History are kept in sync. Body weights from a smart scale also appear in the app.

Settings → Export Data creates CSV files of your workouts and body weight. Settings → Delete All Data removes everything from your iPhone and your iCloud backup.

No. There is no account and no sign-in. Everything works on your iPhone.

Yes. Every feature is free, with no subscriptions, in-app purchases or ads.