Disclosure: I'm the developer of GoldLift. Everything below describes the app's own code as of October 2026.

Quick answer: GoldLift's coach does not invent weights with a language model. The AI writes your programme and talks to you, but the weight and reps for every set come from a fixed, deterministic rule that reads your last session at that exercise: reps hit, RPE, whether you collapsed or ground out a rep, which equipment you use and whether you are in a deload week. Recovery is tracked separately with a fatigue score built from your own logs. The coach sees that score in every conversation and can propose a deload week, which you confirm before anything in your plan changes.

This post exists because the fair question about any "AI coach" is whether it actually adapts to you, or just hands out a template.…