# Motra

> Motra is an iOS fitness app that uses Neural Kinetic Profiling™ to automatically detect exercises and count reps through your Apple Watch's motion data — no camera or video required.

## About

- Fitness app for iOS and Apple Watch, founded 2021 in Toronto, Canada
- Automatic exercise detection and rep counting powered by Neural Kinetic Profiling™ — uses Apple Watch motion sensors, not camera or video
- 470+ auto-detected exercises across strength, hypertrophy, and bodyweight training
- 10M+ total workouts logged by users
- AI-personalized workout plans that adapt to goals, history, and available equipment
- Works with Apple Watch for real-time exercise tracking during workouts
- Backed by investors including Sequoia Capital
- Available on iOS; Android coming soon
- Support email: hello@motra.com
- Office: 130 Spadina Avenue, Toronto, Ontario, M5V 0H4, Canada

## Download the App

- [Motra on the App Store](https://apps.apple.com/ca/app/train-fitness-workout-tracker/id1548577496): Download the Motra workout tracker for iPhone and Apple Watch with automatic exercise detection and rep counting.

## Important Pages

- [Motra Home](https://www.motra.com/): The Motra fitness app homepage — automatic exercise detection and rep counting powered by Neural Kinetic Profiling™ through your Apple Watch.
- [Neural Kinetic Profiling](https://www.motra.com/neural-kinetic-profiling): Learn how Motra's proprietary Neural Kinetic Profiling™ technology uses Apple Watch motion data to automatically detect exercises and count reps in real time.
- [Exercise Library](https://www.motra.com/exercises): Browse Motra's library of 470+ auto-detected exercises with detailed muscle breakdowns, form tips, and related exercises.
- [Workout Library](https://www.motra.com/workouts): Browse workout templates and programs filterable by muscle group, equipment, and duration.
- [Blog](https://www.motra.com/blog): Fitness articles, training guides, and workout tips from the Motra team.
- [Video Guides](https://www.motra.com/guide): Video tutorials and guides for getting the most out of your training.
- [About Motra](https://www.motra.com/company): Learn about Motra's mission to build the future of fitness by bridging the gap between the digital and physical world.
- [Careers](https://www.motra.com/careers): Join the Motra team — open positions listed on Wellfound.
- [Contact](https://www.motra.com/contact): Get in touch with the Motra team for support, partnerships, or inquiries.
- [What's New](https://www.motra.com/what-is-new): See the latest feature releases and app updates for Motra.
- [Download](https://www.motra.com/download): Download the Motra app for iPhone and Apple Watch.

## For Business & Students

- [Corporate Wellness](https://www.motra.com/corporate): Motra for business — offer employees AI-powered, personalized fitness training programs to boost health and productivity.
- [Student Discount](https://www.motra.com/student-discount): 50% off Motra Pro for enrolled college and university students aged 16+.
- [Affiliate Program](https://www.motra.com/affiliate): Become a Motra ambassador and partner through the affiliate program.

## Legal

- [Privacy Commitment](https://www.motra.com/privacycommitment): Motra's privacy pledge and commitment to protecting user data.
- [Privacy Policy](https://www.motra.com/privacy): Motra's data collection, use, and sharing practices covering personal information, health data, and user rights.
- [Terms of Service](https://www.motra.com/terms): Terms and conditions for using Motra's fitness services.
- [Community Guidelines](https://www.motra.com/community-guidelines): Community rules and standards of conduct for Motra users.

## Support

- [Help Center](https://help.motra.com/en/): Motra's help center with support articles, FAQs, and troubleshooting guides.
- [Import Data](https://www.motra.com/import-data): Import your workout data from other fitness apps into Motra.

## Blog

> Training guides, nutrition tips, and fitness science articles from the Motra team to help you train smarter and reach your goals.

- [Understanding Tempo: How Controlled Reps Can Boost Your Gains](https://www.motra.com/blog/c182ef27-f4c6-4e41-9ff5-9a14902fa4d3): Explains tempo training — controlling the speed of each rep phase to increase time under tension, stimulate greater muscle growth, and build strength more effectively.
- [How to Use RPE to Maximize Muscle Growth and Strength](https://www.motra.com/blog/b085c283-e4e0-4e3c-b7c3-5736efc4a8f0): Guide to Rate of Perceived Exertion (RPE) as an alternative to 1RM-based programming, helping lifters auto-regulate training intensity for optimal muscle growth while reducing injury risk.
- [DOMS Decoded: Tips to Ease Post-Workout Pain](https://www.motra.com/blog/5533d82e-057d-4dcf-ad7c-dbd150d60036): Breaks down Delayed Onset Muscle Soreness (DOMS) — what causes it, how to prevent it, and effective recovery strategies for beginners and those increasing training intensity.
- [Running vs. Cycling: Which Cardio Exercise Is Best for You?](https://www.motra.com/blog/fa254c3a-e1e8-40ca-8177-66ebbb094f71): Compares running and cycling across impact, calorie burn, muscle engagement, and accessibility to help you choose the right cardio for your fitness goals.
- [How to Progress in Strength Training: Adjust the Load, Reps, or Rest Period?](https://www.motra.com/blog/a1c332f6-08a8-4f7f-ae36-a0c7628fed7f): Covers progressive overload strategies — when to increase weight, add reps, or shorten rest periods to keep building muscle and strength over time.
- [How Wearable Tech Improves Athletes' Performance](https://www.motra.com/blog/8cf4987f-e7f3-4a4d-a83a-07499be83cbf): Explores how smartwatches, fitness trackers, and wearable devices help athletes monitor performance metrics, optimize training, and prevent injuries through real-time data.
- [HIIT vs. Steady-State Cardio: Which Is More Effective for Fat Loss?](https://www.motra.com/blog/32c46970-b528-43e4-982d-cf67e0f06419): Compares high-intensity interval training and steady-state cardio for fat loss, breaking down calorie burn, afterburn effect, and which approach suits different fitness levels.
- [How AI Can Enhance Your Personal Training Experience](https://www.motra.com/blog/6f047260-e5ca-4ade-8bbc-5ecc23903eec): Examines how AI-powered fitness tools like Motra deliver personalized, cost-effective training programs that adapt to individual goals, replacing or supplementing traditional personal trainers.
- [Weightlifting for Women: Breaking the Stereotypes](https://www.motra.com/blog/7e1b2602-fe66-4ebd-a986-c8b53f017d75): Debunks common myths about women and strength training, highlighting the benefits of weightlifting for muscle tone, bone health, and overall fitness regardless of gender.
- [Advanced Weight Training Techniques for Experienced Lifters](https://www.motra.com/blog/445da4db-433b-41b6-b670-f513045dad7e): Covers advanced training methods — drop sets, supersets, periodization, and more — for experienced lifters ready to break plateaus and push past intermediate-level programming.
- [Tracking Your Progress: The Best Fitness Apps for Weight Training](https://www.motra.com/blog/6a3ced77-7edc-4a9d-822a-e47c21928ad5): Reviews top fitness apps for weight training, comparing features like workout logging, progress tracking, and exercise libraries to help you find the right tool for your goals.
- [How to Lose Fat without Losing Muscle](https://www.motra.com/blog/6c4abee2-fa1d-47dc-9ef0-3c51ef679c90): Guide to cutting — reducing body fat while preserving muscle mass through strategic calorie management, protein intake, and training adjustments.
- [How to Prevent Common Weightlifting Injuries](https://www.motra.com/blog/de189b0e-d255-4f0a-922a-93c3f03853e7): Identifies the most common weightlifting injuries and provides preventive strategies including proper form, warm-up routines, and recovery practices to keep you training safely.
- [How to Set and Achieve Your Weight Training Goals](https://www.motra.com/blog/4a2cca73-341a-49f2-82bb-5ba1f2b96302): Framework for setting realistic, measurable weight training goals and strategies to stay motivated and consistent through tough training phases.
- [How to Train While Time-Restricted Eating](https://www.motra.com/blog/295aad5b-05af-4d40-8445-dc4f264f5e0c): Practical advice for combining intermittent fasting or time-restricted eating with exercise — optimizing workout timing, nutrition windows, and energy management.
- [The Importance of One-Rep Max and Other Key Strength Training Metrics](https://www.motra.com/blog/4781ed32-860f-47ed-9ff2-d85c4444b18c): Explains key strength metrics including 1RM, training volume, and RPE, and how to use them for smarter workout programming and effective progression.
- [The Importance of Rest and Recovery in Weight Training](https://www.motra.com/blog/8c829e11-5b66-4055-a832-bba1b0112873): Highlights why rest days are essential for muscle repair, performance gains, and injury prevention — and how to incorporate active recovery into your fitness routine.
- [How to Maintain Muscle Mass on a Plant-Based Diet](https://www.motra.com/blog/f1636673-6a1e-4c21-a42a-1666e8fb993c): Guide to vegan muscle building — managing protein and calorie intake on a plant-based diet to fuel muscle growth and maintain lean mass without animal products.
- [High Protein Superfoods: 5 Recipes to Elevate Your Nutrition](https://www.motra.com/blog/2451f358-f26e-4b82-959e-0330325e6006): Five high-protein recipes designed for fitness enthusiasts, backed by nutritional science on how protein intake supports muscle growth, metabolism, and satiety.
- [Bay Street's Best Summer Runs: Top 6 Routes in Toronto](https://www.motra.com/blog/6bba518d-fc8d-4800-b25a-cc2c81bff40c): Curated guide to six scenic running routes in Toronto — from lakefront trails to park circuits — perfect for Bay Street professionals looking to explore the city on foot.

## Top Strength Exercises

> Motra auto-detects 470+ exercises via Apple Watch. Here are the most popular strength training exercises.

- [Cable Lat Pull Down Wide-Grip](https://www.motra.com/exercises/latPulldown): Targets lats, traps, and biceps. A fundamental back exercise using a cable machine with a wide grip to build upper back width and pulling strength.
- [Machine Fly (Pec Dec)](https://www.motra.com/exercises/pecDeck): Isolates the chest with secondary shoulder engagement. A machine-based fly movement for developing pectoral definition and strength.
- [Barbell Bench Press](https://www.motra.com/exercises/barbellBenchPress): The classic compound chest exercise targeting chest, triceps, and shoulders. A foundational pressing movement for building upper body strength and mass.
- [Dumbbell Lateral Raise](https://www.motra.com/exercises/dumbbellLatRaise): An isolation exercise targeting the lateral deltoids to build wider, more defined shoulders.
- [Dumbbell Incline Bench Press](https://www.motra.com/exercises/dumbbellInclineBenchPress): Targets the upper chest, shoulders, and triceps. An incline pressing movement using dumbbells for balanced chest development.
- [Cable Rope Tricep Pushdown / Extension](https://www.motra.com/exercises/cableRopeTricepExtension): Isolates the triceps using a rope attachment on a cable machine. Effective for building arm size and pressing strength.
- [Cable V-Handle Seated Row](https://www.motra.com/exercises/vBarSeatedCableRow): A compound rowing movement targeting the lats, traps, and shoulders. Builds back thickness and improves posture.
- [Machine Seated Chest Press](https://www.motra.com/exercises/seatedChestPressMachine): A machine-based pressing movement targeting chest, shoulders, and triceps with added stability for focused exertion.
- [Machine Leg Extension](https://www.motra.com/exercises/legExtension): Isolates the quadriceps using a leg extension machine. Effective for building quad strength and definition.
- [Dumbbell Bicep Curl](https://www.motra.com/exercises/dumbbellBicepCurl): A classic isolation exercise targeting the biceps. Builds arm size and elbow flexion strength using dumbbells.

## Cardio Exercises

> Motra supports cardio exercises tracked through your Apple Watch, monitoring duration, heart rate, and calories burned.

- [Assault Bike](https://www.motra.com/exercises/assaultBike): Full-body air resistance bike engaging quads, glutes, lats, and arms to build cardiovascular endurance and conditioning; ideal for HIIT with dynamic resistance that increases with effort.
- [Rowing Machine](https://www.motra.com/exercises/ergRowingMachine): Full-body cardiovascular exercise on a rowing machine that targets legs, back, core, and arms to build endurance, strengthen muscles, and burn calories through simulated rowing motion.
- [Jacob's Ladder Climb](https://www.motra.com/exercises/jacobsLadderMill): Self-powered ladder climbing machine that engages full body for cardiovascular endurance and conditioning; ideal for HIIT and steady-state cardio with low joint impact.
- [Jumping Jacks](https://www.motra.com/exercises/jumpingJack): Bodyweight calisthenics exercise that jumps feet out wide while raising arms overhead, engaging full body to elevate heart rate, improve coordination, and build cardiovascular endurance.
- [Elliptical](https://www.motra.com/exercises/machineElliptical): Stationary machine simulating walking, running, and stair climbing for low-impact full-body cardio that targets quads, glutes, and hamstrings; builds endurance and burns calories gently on joints.
- [SkiErg Machine Pull](https://www.motra.com/exercises/skiErgMachinePull): Full-body pulling exercise on the SkiErg machine that simulates cross-country skiing, targeting lats, core, and posterior chain to build endurance, power, and coordination.
- [Stair Climber](https://www.motra.com/exercises/stairClimber): Stationary cardio machine that simulates stair climbing to target quads, glutes, hamstrings, and calves; builds cardiovascular endurance and lower body stamina.
- [Spinning / Stationary Biking](https://www.motra.com/exercises/stationarySpinning): Stationary bike exercise that targets quads, hamstrings, and glutes to build cardiovascular endurance; commonly scaled by adjusting resistance and cadence.
- [Treadmill Run](https://www.motra.com/exercises/treadmillRun): Indoor running on a motorized belt that targets quads, hamstrings, glutes, and calves for cardiovascular endurance and conditioning; adjustable speed and incline simulate varied terrains.
- [Treadmill Walk](https://www.motra.com/exercises/treadmillWalk): Low-impact cardio exercise on a motorized belt that targets quads, hamstrings, glutes, and calves to build endurance, burn calories, and improve cardiovascular health; scalable via speed and incline.
- [VersaClimber](https://www.motra.com/exercises/versaClimber): Full-body vertical climbing machine that engages all major muscle groups for cardiovascular conditioning and strength; low-impact option scaled by speed, resistance, and stride length.

## Top Mobility Exercises

> Motra supports mobility and flexibility exercises tracked through your Apple Watch for warm-ups, recovery, and injury prevention.

- [Cable External Shoulder Rotation](https://www.motra.com/exercises/cableExternalShoulderRotation): Cable external shoulder rotation isolates the rotator cuff to build shoulder stability and prevent injuries; commonly used in rehab, warm-ups, and shoulder health programs.
- [Kettlebell Halo](https://www.motra.com/exercises/kettlebellHalo): A rotational kettlebell movement circling the head that targets shoulders, upper back, and core to enhance mobility, stability, and shoulder health; commonly used as a warm-up drill.
- [Resistance Band Lateral Walk](https://www.motra.com/exercises/resistanceBandLateralWalk): Looped resistance band side steps that target hip abductors and glutes to build stability and prevent lower body injuries; ideal for warmups, rehab, and athletic performance.
- [Cat-Cow Pose](https://www.motra.com/exercises/catCowPose): Gentle yoga flow alternating spinal flexion and extension to enhance back flexibility and core engagement; used for warm-ups, mobility, and stress relief.
- [Pilates Swimmer](https://www.motra.com/exercises/pilatesSwimmers): Prone mat exercise simulating swimming strokes that targets back extensors, glutes, and hamstrings to build posterior chain strength, core stability, and endurance; ideal for posture improvement.
- [Arm Circles](https://www.motra.com/exercises/armCircles): Bodyweight shoulder rotations that target deltoids and rotator cuff for improved mobility and warm-up; performed in forward and backward directions to enhance circulation and reduce injury risk.
- [Half Kneeling Hip Flexor Stretch](https://www.motra.com/exercises/halfKneelingHipFlexorStretch): A bodyweight stretch in half-kneeling position that targets hip flexors and quadriceps to improve flexibility and posture; used for mobility warmups and reducing tightness from sitting.
- [Shoulder Circles](https://www.motra.com/exercises/shoulderCircles): Bodyweight mobility exercise that rolls shoulders in circles to enhance upper body range of motion and relieve tension in shoulders and neck; commonly used in warm-ups to improve flexibility and prevent stiffness.
- [Butterfly Stretch](https://www.motra.com/exercises/butterflyStretch): Seated stretch with soles of feet together and knees out to sides that targets inner thighs and hips to improve flexibility and mobility; commonly used in yoga warm-ups and cool-downs.
- [Lateral Leg Swing](https://www.motra.com/exercises/lateralLegSwing): Bodyweight dynamic mobility exercise that swings one leg side-to-side across the body to improve hip flexibility and activate abductors, adductors, and flexors; commonly used in warm-ups for lower body activities or sports.

## Social

- [Instagram](https://www.instagram.com/motra.ai/)
- [LinkedIn](https://www.linkedin.com/company/getmotra/)
- [TikTok](https://www.tiktok.com/@motra/)
- [X / Twitter](https://x.com/MotraFitnessAI/)
- [Facebook](https://www.facebook.com/motraapp/)