Strong

Workout logging 14 of 25

• Strength set loggingLog weight and reps for each set of a lift during a live workout.Strong allows you to record RPE (Rate of Perceived Exertion) to accompany your rep recordings.Source ↗Evidenced by a claim mapped primarily to 'rpe-rir'.
• Start an empty workoutStart an unplanned workout and add exercises as you go.Start with an Empty WorkoutSource ↗
• Live comparison during a workoutDuring a workout, running totals or a live comparison against previous sessions are shown.Depending on the category of the exercise, you can choose between different metrics and Strong will compare it to the last time you performed that exercise.Source ↗
• Effort per set (RPE / RIR)Record perceived exertion or reps in reserve for a set or exercise.Strong allows you to record RPE (Rate of Perceived Exertion) to accompany your rep recordings.Source ↗
• Workout name and notesGive a workout a name and attach a free-text note or description.Add notes and progress pictures to your workoutsSource ↗
• Photos or video on a workoutAttach photos or video to a logged workout.Add notes and progress pictures to your workoutsSource ↗Evidenced by a claim mapped primarily to 'progress-photos'.
• Add and reorder exercises mid-workoutAdd exercises to, or drag to reorder exercises within, a workout in progress.You can Reorder Exercises by Drag and Drop on the exercise name.Source ↗
• Exercise notesAttach a note to an exercise, kept with the session or shown next time.Exercise Notes are notes intended for a particular exercise during a workoutSource ↗
• Bodyweight, weighted and assisted exercisesExercises that use body weight, including added load or assistance, are logged and counted correctly.Support for multiple Exercise Types, including Assisted Bodyweight and Duration ExercisesSource ↗
• Timed exercisesLog time-based exercises (e.g. planks) by duration, with a timer.Support for multiple Exercise Types, including Assisted Bodyweight and Duration ExercisesSource ↗
• Edit or delete past workoutsChange or delete a workout after it has been saved.You can edit a past workout in Strong at any time.Source ↗
• Log a workout after the factRecord a workout you did earlier, on its real date and time.Strong also allows you to record workouts performed in the past.Source ↗
• Kilograms and poundsChoose kilograms or pounds as the weight unit.Support for Imperial (lbs) and Metric (kg) weights, or a combination of bothSource ↗
• Per-exercise weight unitsUse a different weight unit for an individual exercise or piece of equipment.Support for Imperial (lbs) and Metric (kg) weights, or a combination of bothSource ↗

Not documented by Strong: Previous performance shown or pre-filled · Whole-workout effort rating · Lifting tempo tracking · Complete planned sets without entering each · Exercise swap with suggested alternatives · Grip and attachment tracking · Pause, resume or discard a workout · Search workout history · Forgotten-workout reminder · Offline logging · Keep screen awake during workouts

Sets, supersets & loading 10 of 12

• Rest timerA countdown (or count-up) between sets, typically starting when a set is completed.Built in Auto Countdown Timer to help record rest breaksSource ↗
• Custom rest per exercise or setSet different rest durations per exercise or per set, remembered next time.You can change the default timer duration for any exercise via the More (...) Menu.Source ↗
• Rest-end alertsA sound, vibration, voice cue or notification when rest is over.In Strong Settings > Rest Timer, you can also change the Timer Sound Effect and other Timer behavior.Source ↗Evidenced by a claim mapped as an aspect of this feature.
• Warm-up set taggingMark sets as warm-ups (kept separate from working sets).Tag sets as Warm Up, Failure or Drop SetsSource ↗
• Automatic warm-up setsThe app inserts warm-up sets with calculated weights before working sets.Warm Up Calculator tells you which weights to warm up withSource ↗
• Drop setsLog a set as a drop set with reduced-weight follow-on efforts.Tag sets as Warm Up, Failure or Drop SetsSource ↗
• Failure setsMark a set as taken to failure.Tag sets as Warm Up, Failure or Drop SetsSource ↗
• SupersetsGroup two exercises to be performed back-to-back.Supersets/Grouped ExercisesSource ↗
• Giant sets and circuitsGroup three or more exercises together as a giant set or circuit.A Superset is a way to group exercises and perform them in parallel. You may see this referred to as a Circuit for 3 or more exercises.Source ↗
• Plate calculatorShows which plates to load for a target weight.Plate Calculator for when the weights get highSource ↗

Not documented by Strong: Additional set types (top set, partials, cool-down) · Per-set rep targets and pyramids

Templates, plans & calendar 6 of 13

• Saved workout templatesSave reusable workouts and start a session from one.Add your own routines and easily choose between themSource ↗
• Template folders or tagsOrganise templates into folders or tags.(iPhone only) You can create folders and organise your templates via Drag and Drop.Source ↗
• Repeat a past workout or save it as a templateTurn a completed workout into a template, or start a new session copied from it.you can save workouts as templates so you can perform them again in the future.Source ↗
• Update template from a workoutAfter a workout that changed, choose to write the changes back into its template.If you performed a workout from a template, and you make changes to the original routine during a workout, you will be prompted to Update TemplateSource ↗
• Ready-made single workoutsA library of pre-built single sessions to start from.Strong includes some default templates as examples to refer to.Source ↗
• Workout history calendarA calendar or grid view of days you trained.New: Calendar home screen widget for tracking monthly workouts and weekly streaksSource ↗Evidenced by a claim mapped primarily to 'home-widgets'.

Not documented by Strong: Per-template progress · Ready-made programs and splits · Programs from named coaches · Custom split builder · Planning calendar · Workout reminders · Apple Calendar sync

Automatic programming 0 of 13

Not documented by Strong: Generated training program · Generated single workout · Automatic progressive overload · Progression on repeated templates · Recovery-driven workout selection · Automatically generated supersets · Exercise exclusions and preferences · Injury-aware programming · Gym equipment profiles · Available weights and increments · Periodization (deloads, phases, test days) · Regenerate today's workout · Weekly set targets per muscle

AI & voice 0 of 8

Not documented by Strong: AI coach chat · AI-written training summaries · Form analysis from video · AI progress-photo analysis · AI-filled custom exercises · ChatGPT / Claude / MCP integration · Voice logging · Head-gesture logging

Exercise library & content 6 of 10

• Built-in exercise libraryA built-in catalogue of exercises (size as stated by the app).Strong includes over 200 built in exercises in the Exercise Library, including Instructions and Videos.Source ↗
• Exercise demonstration videos or animationsEach exercise has a video or animated demonstration.Detailed exercise instructions with a growing library of animated videosSource ↗
• Written exercise instructionsStep-by-step written instructions for exercises.Detailed exercise instructions with a growing library of animated videosSource ↗
• Exercise search and filtersSearch the exercise library and filter it by muscle or equipment.You can search through the library using the search bar.Source ↗
• Custom exercisesCreate your own exercises.A comprehensive range of cardio and strength exercises - and add your own too!Source ↗
• Hide, merge or reset exercise dataHide unwanted library exercises, merge one exercise's history into another, or reset history from a date.you can transfer exercise data from one exercise to another as long as they are in the same category.Source ↗

Not documented by Strong: Target muscles per exercise · Offline exercise videos · Warm-up, stretching and mobility routines · In-app tutorials and guided setup

Apple Watch & wearables 5 of 16

• Apple Watch appAn Apple Watch app for logging strength workouts.The majority of the features you use in Strong, such as Warm-up Sets, Timers and editing weight and rep information for an exercise are also available on Apple Watch.Source ↗Evidenced by a claim mapped as an aspect of this feature.
• Watch logging without the phoneLog a whole workout on the watch without the iPhone nearby.Fully-featured Apple Watch app to log workouts with or without your iPhoneSource ↗
• Live phone-watch syncThe same workout is mirrored live on phone and watch.Live Sync allows you to track the same workout on iPhone and Apple Watch at the same time.Source ↗
• Edit workout structure on the watchAdd or delete sets, or add, swap or reorder exercises, from the watch.While viewing a set, Long Press to bring up a menu where you can Add a new set or Delete the current set.Source ↗
• Set types and effort on the watchTag set types or rate effort from the watch.You can scroll down on the set screen to change the Type of a Set and its RPE.Source ↗

Not documented by Strong: Start templates or plans on the watch · Watch complications · Custom watch faces · Automatic rep counting · Automatic exercise detection · Heart rate from AirPods · Bluetooth heart-rate monitors · Garmin watch app · Garmin Connect sync · Wear OS app · Fitbit integration

Health, body & recovery 7 of 14

• Workouts written to Apple HealthFinished workouts are saved to Apple Health.View Workouts outside of Strong (including Activity Rings if using Apple Watch)Source ↗
• Body data synced with Apple HealthBody weight or composition is read from or written to Apple Health.Track your bodyweight and body fat % inside of StrongSource ↗
• Body weight logLog body weight over time with a trend.Weight - Your body weight. Values can be synced with Apple Health.Source ↗
• Body measurements (circumferences, body fat)Log body measurements beyond weight, such as circumferences or body-fat %.Body Measurements are only available in Strong PRO. Neck Shoulders Chest Left Bicep Right Bicep Left Forearm Right Forearm Upper Abs Waist Lower Abs Hips Left Thigh Right Thigh Left Calf Right CalfSource ↗
• Progress photosStore private progress photos over time.Add notes and progress pictures to your workoutsSource ↗
• Calorie and macro loggingLog food calories or macronutrients.Caloric Intake - Your caloric intake as Dietary Calories (kCal). Values can be synced with Apple Health.Source ↗
• Heart rate during workoutsHeart rate recorded and shown during or after a workout.During a workout, you can also track your heart rate and calorie information.Source ↗

Not documented by Strong: Import workouts from Apple Health · Sleep tracking · Steps tracking · Activity rings in the app · Habit and daily-goal tracking · Muscle recovery tracking · Heart-rate zones

Cardio, sports & other activities 1 of 8

• Cardio exercise loggingLog cardio with distance and/or time.You can choose from Volume (Total Volume, Volume Increase or Weight/Rep) Reps (Total Reps or Reps/Set); Time (Total Time or Average Time) or Distance (Total Distance).Source ↗

Not documented by Strong: Non-lifting activity types · Multi-activity sessions · GPS outdoor tracking · Route maps · Swim tracking · Interval and round timers · Read a cardio machine screen by photo

Stats & progress 9 of 17

• Personal recordsPersonal records are detected automatically, ideally flagged as they happen.Advanced Statistics show your personal records and progression and even calculate your one rep max and total weight lifted!Source ↗
• Records by rep countA table of best (and predicted) weights for each rep count.The Records Table shows your real world best performances for a given lift, alongside the "predicted" or theoretical best lift for each rep value.Source ↗
• Estimated one-rep maxEstimated 1RM calculated from logged sets.Advanced Statistics show your personal records and progression and even calculate your one rep max and total weight lifted!Source ↗
• Per-exercise progress chartsCharts of an exercise's weight, 1RM, volume or reps over time.View a variety of charts for each exercise. The available charts differ based on the exercise type.Source ↗
• Per-exercise historyA list of every past session of a given exercise.From here you can see every workout where you performed the exercise.Source ↗
• Training volume trackingTotal volume (weight x reps) calculated per workout and over time.Advanced Statistics show your personal records and progression and even calculate your one rep max and total weight lifted!Source ↗
• Customisable dashboardChoose which stats, charts or cards appear on a dashboard or home screen.Strong's profile screen allows you to build a dashboard of metrics and widgets that are relevant to you and your training.Source ↗
• Training streaksA streak of consecutive days or weeks of training (or of meeting a weekly goal).New: Calendar home screen widget for tracking monthly workouts and weekly streaksSource ↗
• Calories burnedActive calories recorded or estimated for workouts.During a workout, you can also track your heart rate and calorie information.Source ↗

Not documented by Strong: Workout frequency and duration trends · Sets or volume per muscle group · Muscle heatmap · Strength score or level · Weekly, monthly or yearly recaps · Post-workout summary · Real-world volume comparisons · Achievements, badges and levels

Social & competition 0 of 16

Not documented by Strong: Friends or followers · Activity feed · Community or discover feed · Likes and comments · Customisable profile · Privacy controls · Block and report · Follow a friend's workout live · Browse a friend's training · Compare with a friend · Leaderboards · Groups · Competitions and challenges · Friend activity notifications · Tag a workout's gym or location · Connect your personal trainer

Sharing, import/export & integrations 4 of 12

• Share workouts or templates with othersSend a template, routine, split or workout to someone who can save and do it.Share sheet makes sharing routines and workouts with friends easier than ever!Source ↗
• Data exportExport your workout data to a file.Export all of your data to Notes or Email in CSV formatSource ↗
• Cloud account syncData is stored in an account and synced across devices.Automatically back up your data with Cloud Sync!Source ↗
• Health Connect (Android)Sync with Android Health Connect.If you enable Health Connect integration, you will be able to read and/or write health and fitness information from Health Connect according to the permissions you provide.Source ↗

Not documented by Strong: Shareable workout images · Share to Instagram Stories · Workout web links · Import history from another app · Import a workout from photos, files or links · Strava export · Strava import · Public developer API

Platforms, widgets & system 5 of 14

• Android appAvailable on Android via Google Play.Strong is available on iPhone, Android, and Apple Watch.Source ↗
• Languages other than EnglishThe app is localised into languages other than English.English, French, German, Italian, Japanese, Korean, Portuguese, Russian, Simplified Chinese, Spanish, Traditional ChineseSource ↗
• Home and Lock Screen widgetsiPhone Home Screen or Lock Screen widgets.On iPhone, you can also set the Workouts per Week Widget as a home screen widget!Source ↗
• Live Activity and Dynamic IslandPartlyThe live workout appears on the Lock Screen and in the Dynamic Island.New: Live Activity and Dynamic Island support for rest timersSource ↗Strong's Live Activity and Dynamic Island show the rest timer only, not the live workout.
• Siri and ShortcutsControl the app with Siri or the Shortcuts app.Supersets, Custom Exercises, CSV Export, Apple Health, Warm-up Calculator, Siri Shortcuts, 3rd Party Integrations, Dark Mode, RPE, Advanced Charts, Body Part Measurements, Workout Sharing, Custom Timers and more.Source ↗
• No advertisingThe app shows no ads.And no ads, ever.Source ↗

Not documented by Strong: Native iPad app · Web app or dashboard · Apple Vision Pro compatibility · Mac (Apple silicon) availability · Log sets from the Lock Screen · Control Center control · iMessage stickers · Distraction blocking during workouts

Personalisation, account & support 5 of 10

• Dark modeA dark appearance.Supersets, Custom Exercises, CSV Export, Apple Health, Warm-up Calculator, Siri Shortcuts, 3rd Party Integrations, Dark Mode, RPE, Advanced Charts, Body Part Measurements, Workout Sharing, Custom Timers and more.Source ↗
• Colour themes and accent coloursChoose colour themes or an accent colour.With Strong PRO, you'll get: Unlimited Workout Templates Record Body Part Measurements Access to all Charts Plate Calculator Warm Up Calculator Custom Icons (iPhone) and ThemesSource ↗
• Alternate app iconsChoose an alternate app icon.Custom Icons (iPhone) and ThemesSource ↗
• Sign in with Apple or GoogleSign in with Apple or Google accounts.Strong offers Sign in with Apple for a smoother sign up experience for new users.Source ↗
• In-app account deletionDelete your account and data from inside the app.You can delete your Strong Account yourself.Source ↗

Not documented by Strong: First day of week setting · Notification controls and inbox · In-app support and feedback · AI support assistant · Advice from human coaches