Frequently Asked Questions

App Functionality Questions

Most answers to functionality questions in Updown can be found via the Overview Slides. Find and click on your question to see the answer.

1. How do I create my own workout?

Use the "Custom" page found on the Homepage.

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2. How do I edit my workouts?

There are multiple buttons and options that allow you to edit your workout.

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3. How do I repeat a workout?

You may "favorite" a workout you created or generated. It will then appear in your "Favorites" page. Alternatively, you can view your past workout in your "Workout History" tab found in the Stats and History page. You can recreate that workout in the "Custom" page found on the Homepage.

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4. My set and rest times are too long/short, what should I do?

You can adjust your set and rest time multipliers in the User Preferences page.

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5. How do I create a location with my equipment?

You can create your workout locations with your available equipment under the "Locations" tab on the User Preferences page.

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6. I want the exercises to play continuously when in the workout cycler, what can I do? Or, I want the exercises to pause between exercises in the workout cycler, what can I do?

Toggle the "Auto-Start Next Exercise" switch found on the User Preferences page for your desired effect.

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7. How do I turn the app sounds on/off? How do I change the audio type?

Toggle the audio switch to turn the in-app audio on or off. Toggle the voice or beep switch to switch between the two audio types. These settings are found on the User Preferences page.

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8. How do I change my units of measurment?

Choose between the Imperial (USA) or Metric system which can be found on the User Preferences page.

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9. How do I change my "Weekly Points Goal"?

Change your "Weekly Points Goal" by adjusting the slider found on the User Preferences page. Your "Weekly Points Goal" will reset every Monday at 12 AM CST.

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10. How do I view my past exercise and workout history?

In the Stats and History page, navigate through the tabs to view all of your workout and individual exercise history.

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11. How do I add a friend's workout to my "Favorites" page?

In the Stats and History page, navigate through the tabs to view all of your workout and individual exercise history.

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12. I forgot my password. What should I do?

On the Login Page, click the forgot password link. Type in your email address and you will receive an email from Updown Support with further instructions.

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13. How do I change my email and/or password?

In the User Preferences page, go into the Account Tab and use the "Change Email and Password" fields.

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14. How are points calculated after a workout?

Points are calculated based on a combination of time and calories burned. You will receive more points for doing workouts in the app rather than logging an activity.

15. How does the intensity setting work and what should mine be?

Your intensity level should be determined by your mood and how hard you want to push yourself. Intensity affects a lot of parameters such as weight, reps, and rest time. The higher the intensity, the more weight and reps you will receive with shorter rest times. Updown does not increase the intensity automatically; this is strictly a user setting. (Note: your intensity level is taken into account in Updown’s algorithm).

16. What should I do if I can’t find a specific exercise or piece of equipment?

If you cannot find a specific exercise, first try searching by an alternative name. For example, “military press” and “barbell shoulder press” are listed as the same exercise. While there are many exercises and popular pieces of equipment already in Updown, there may be some that we missed or could not include for certain reasons. Email and let us know what you would like to see and we will do our best to accommodate you.

General Fitness Questions

View these general questions and answers about health and fitness and how they may pertain to your experience in Updown.

1. How much should I be exercising?

This answer will ultimately depend on your goals. For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. Thirty minutes a day, five times a week is an easy goal to remember.

2. What is BMI and why is it important?

Body mass index (BMI) is a measure of body fat based on your weight in relation to your height, and applies to most adult men and women aged 20 and over. BMI = your weight in pounds / (height in inches x height in inches) x 703. For more information about BMI, please go here.

3. What type of workouts should I be doing in Updown: Cardio, Cross, Core, Strength, Stretch?

Read the following descriptions to determine which exercise type will best suit your needs in order for you to reach your fitness goals.

Cardio: Exercises that typically use just your bodyweight (or light weights) that have high rates of calorie burn which involve fast paced body movements. Select cardio to burn high amounts of fat and to increase your overall speed, balance, and coordination. Stay hydrated and be prepared to sweat.

Cross: Exercises that use compound muscle groups to both strengthen your body and to build quickness and cardiovascular endurance. Exercises range from box jumps to Olympic lifts. Think of cross exercises as a combination between strength and cardio.

Core: Exercises that work your abdominal muscles. If you want to get or maintain a 6-pack, select Core.

Strength: Exercises that focus on isolating specific muscles. Example exercises that target specific muscles include "bicep curls" and "shoulder presses". You will be asked to select the muscles you wish to work when this type is selected.

Stretch: Exercises that focus on stretching and loosening specific muscles. You will be asked to select the muscles you wish to stretch when this type is selected.

4. What should my fitness goal be in Updown and how does the app use it?

Change your fitness goal on the User Preferences page. Your fitness goal will affect workout parameters including number of reps and sets, rest time, and amount of weight given. Your selection can be changed at any time depending on your goals.

Building Endurance: Select this to build muscular and cardiovascular endurance. Very high reps, low weight, medium sets.

Gaining Strength: Select this to develop size and raw power. Low reps, very high weight, very high sets.

General Fitness: Select this to improve and maintain your overall fitness (the appropriate option for most). Medium reps, medium weight, low sets.

General Muscle: Select this to build muscle. Medium reps, high weight, high sets.

Losing Weight: Select this when losing weight is your goal. High reps, medium weight, medium sets.

5. How do I assess my fitness experience level when selecting an experience level in Updown?

Beginner: You are not very experienced with exercising or haven’t exercised regularly in a long time. The workout generator will provide you with simple exercises.

Intermediate: You exercise moderately and know your way around a gym. The workout generator will provide you with moderately challenging exercises.

Advanced: You are no stranger to the gym and exercise frequently. You are familiar with and can perform complex and challenging exercises.

6. I have an injury or am sore. Should I be using Updown?

We recommend consulting your physician when determining if it is safe to exercise with an injury or a history of injuries. To build back strength to an injured muscle or body area, we suggest doing only bodyweight exercises to avoid any serious injury that may occur when using weights. Be sure to stretch and rest frequently. Updown is not liable for any injuries when using the application.

Can't find your question? Contact us by emailing and we will do our best to answer your questions.

Contact us with any inquiries.

Or, contact us by

Phone: 1(608)467-2505