StrengthLog: Free Workout Tracker & Gym Log App

Unfortunately, these are not personalized training plans so if you are looking for a trainer-led plan, you may be disappointed. However, these progressive workout programs offer a lot of flexibility for you to set your own schedule. A 4-day workout split is one of the most effective ways to build muscle, increase strength and follow a balanced weekly routine you can actually stick to.

Every minute has a purpose, every set counts toward your goal. A structured plan every week — built around your level and schedule. Built for women — with a focus on the lower body, core strength, and recovery without burnout. Mental Wellbeing is just as important as physical health. Explore the Retro Fitness App for powerful breathing exercises, guided meditations, and insights on practical daily living.

Our flagship strength program

Seeing muscle growth without all the stress of a long gym workout has been super beneficial for my schedule. With Ladder you’ll know exactly what workout to do, with a daily workout plan that’s programmed by an expert coach and new each week. If you want to see feedback from real users, you can read MadMuscles app reviews from customers who’ve already reached their muscle-building goals →. Fitness apps can integrate these metrics into workout programs and activity goals. No matter where you’re starting, NTC’s worldwide community of fun, approachable trainers can help guide you to where you’re headed. After all, an app can help you work out, but it’s the people who help you show up.

How to Get Fit at Home Without a Gym Membership

With around 250mg of enzymes, it supports digestion and helps reduce the feeling of heaviness after meals. Combined with a diverse mix of plant-based ingredients, it helps ensure your body is actually utilizing the nutrients you consume, which is key for both performance and overall wellness. Continue to make progress after Stronglifts 5×5 by switching to the following workouts variations and intermediate programs. With thousands of live and on-demand classes, Peleton is an interactive fitness experience that caters to a variety of fitness levels and interests. It’s a great choice for anyone who thrives on the group fitness atmosphere but doesn’t want to leave their home. Nope, Peloton is not just exercise bikes and treadmills.

• The aura is less threatening than apps that revolve around getting ripped, offering customization by time, specific muscle groups, and difficulty.
• Workouts available on the Peloton app go far past biking, so the Peloton bike itself isn’t technically required.
• I recommend doing this program for at least 12 weeks to see any results.
• Soy is a high-quality protein, meaning it contains all 9 essential amino acids in the amounts your body needs, making its protein quality comparable to animal protein.
• Understanding pricing structures, trial periods, and upgrade pathways prevents costly surprises down the road.
• A set of dumbbells is required to take advantage of Beach Body’s programs.

Ladder is built for strength training and specifically for busy people who are already motivated to workout. MadMuscles integrates with Apple Health, allowing users to track workout activity and combine training data with Apple Watch health metrics. Strong allows users to track strength workouts and analyze performance trends.

Best Apps for Tracking and Logging Your Lifts

You’ll again employ a reverse pyramid scheme of reps, though in Week 2 you’ll go slightly higher in reps (15) on your third set of each exercise. You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days.

The best app for tracking your runs: Strava

Online workout programs are a great option for anyone who is physically capable of exercising. Most of the options on our list offer multiple types of workouts, a variety of instructors, and a mix of live and on-demand classes. We love that there are a ton of equipment-free workouts to choose from—but when it comes to strength training in particular, the BODYPUMP classes are our absolute favorite. Whether you’re taking a strength, sculpt, cardio burn, or recovery class, every movement feels intentional—and the platform also offers a variety of workouts for pre- and postnatal. After being paired with a coach based on your preferences and goals, you’ll kick things off with a FaceTime call to discuss your plan.

Rest Day

Caliber is one of the best free workout apps we’ve tried. Best of all, the core app is free forever and completely ad-free. The best free strength training app is only “free” if it doesn’t lock the features you actually need behind a paywall. Freemium apps (where core features are free but premium features require payment) vary dramatically in how generous that free baseline actually is.

Week Workout Plan #9 (with Healthy Eating Meal Plan)

Additionally, I also suggest stopping the workout completely if you feel too much discomfort. To find the right team/fitness plan, we recommend taking the team quiz. This quiz will connect you with the best coach/team based on your goals and preferences. Most apps sync through Apple Health, allowing workout data and activity metrics to be shared across platforms. MyFitnessPal integrates with Apple Health to combine nutrition tracking with fitness activity data. If you’re looking for a quick overview, these apps offer excellent Apple Watch support.

Day 2 – Cardio

No matter what your goal is, Future has something for everyone. That is, it has something for anyone who has an iPhone or Apple Watch, which is its only platform at this time. Feel ready to take on anything after strength training with Peloton. From free weights to body weight exercises, including Pilates and barre, you can mix up your strength workouts while hitting your goals. If you want to build muscle, increase strength and follow a weekly routine you can actually stick to, a 4-day workout split is one of the most effective training approaches you can use. This structure allows you madmuscles reviews to train consistently without overtraining or burning out.

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The difference is that Strong users tend to care more about data export and granular control, while Hevy users tend to engage with the social feed as a motivation mechanism. To learn more about tracking your max lifts, see our guide to personal records. Our team evaluated both apps over six weeks using real training sessions, and the difference is clearer than any spec sheet suggests. Hevy wins on simplicity and speed; Strong wins on data depth and precision. Plug-and-play training templates built by high-level coaches designed to save you time and keep your programs dialed in.

Fitness should build you up, not break you down. Let’s redefine the way we approach exercise.

You’ll also need to figure out what your goals are, whether it’s weight loss, muscle toning, or something else. Strength and muscle building require progressive overload programming with detailed exercise libraries covering compound movements, isolation exercises, and periodization strategies. Apps like Daily Burn and SHRED excel through expert-designed routines that systematically increase training volume and intensity.