Strong App Review 2026: Price, Free vs PRO, vs Hevy and Fitbod

Strong is one of the oldest workout loggers on the App Store. It first appeared there in 2011, holds a 4.9 rating from 109K App Store ratings, and says over 1.2 million people have downloaded it.¹ Its pitch is a fast, plain logger with no ads.²

The question most people bring to Strong is about money. What does Strong PRO cost, what does the free version leave out, and is the $99.99 lifetime unlock better value than paying every year? The second question is whether a logger is still the right kind of app at all, now that Hevy, Fitbod and AI coaches compete for the same lifters.

Every price, limit and feature below was checked against Strong’s App Store and Google Play listings and its own help center on 4 October 2026.

Strong app review: the short answer

Strong is a workout logger: you choose the program, and Strong records every set, estimates your one-rep max and charts your progress. The free version logs unlimited workouts with 3 templates. Strong PRO costs $4.99/month, $29.99/year or $99.99 once, and Strong runs on iPhone, Apple Watch and Android.¹³⁴⁵

	Strong	Hevy	Fitbod	SensAI
What it is	Workout logger	Workout logger with a social feed	Algorithm that generates each workout	Conversational AI coach
Who writes the program	You1	You, or the Pro-only Hevy Trainer6	Fitbod’s AI7	SensAI’s Coach, in conversation8
Standard paid plan (US)	$4.99/mo, $29.99/yr or $99.99 once1	$2.99/mo, $23.99/yr or $74.99 once9	$15.99/mo or $95.99/yr7	$6.99/mo or $69.99/yr8
Free option	Unlimited workouts, 3 templates14	Free with limits, 4 routines10	Free trial, then subscription7	7-day free trial8
Android	Yes5	Yes11	Yes11	No
Watch app	Apple Watch1	Apple Watch9	Apple Watch7	Apple Watch8
How it adapts	It doesn’t; you change the numbers	Trainer adjusts working weights on Pro6	Your past performance and edits711	Your messages plus Apple Health data812
App Store rating	4.9 from 109K1	4.9 from 96K9	4.8 from 287K7	4.6 from 368

Prices and ratings from the US App Store, 4 October 2026. Strong and Fitbod each list more than one price for some plans, so check the checkout screen on your own device.

Strong app price: how much does Strong PRO cost in 2026?

Strong PRO pricing is $4.99 a month, $19.99 for six months, $29.99 a year, or $99.99 once for “Strong PRO Forever” on the US App Store. The free version never expires and logs unlimited workouts, so you only pay for unlimited templates, body measurements, full charts and the calculators.¹³

Plan	Price (US)	Per month	Where
Strong PRO (1 Month)	$4.99/month	$4.99	App Store1
Strong PRO (6 Months)	$19.99 every 6 months	$3.33	App Store1
Strong PRO (1 Year)	$29.99/year	$2.50	App Store1
Strong PRO Forever	$99.99 once	—	App Store1

Strong also lists other price points, $3.99, $23.99 a year and $79.99 Forever, alongside these.¹ Strong sells PRO through the App Store and Google Play, and says “Prices may vary between regions.”³

Strong’s App Store description quotes the same two headline prices, “$4.99/month or $29.99/year.”¹ Budget on those. If the checkout shows you a lower price, that is a bonus, not something to count on.

Is Strong PRO Forever (lifetime) worth it?

Strong PRO Forever pays for itself in the fourth year against the $29.99 yearly plan, and after about 20 months against paying monthly. If you have logged with Strong for a year and expect to keep going, the one-time $99.99 lifetime unlock is the cheapest way to own it. If you are still deciding, stay on the free version.¹

Plan	1 year	3 years	5 years
Strong PRO monthly ($4.99)	$59.88	$179.64	$299.40
Strong PRO 6-month ($19.99)	$39.98	$119.94	$199.90
Strong PRO yearly ($29.99)	$29.99	$89.97	$149.95
Strong PRO Forever ($99.99)	$99.99	$99.99	$99.99
Hevy Pro yearly ($23.99)	$23.99	$71.97	$119.95
Hevy Pro lifetime ($74.99)	$74.99	$74.99	$74.99
SensAI Premium yearly ($69.99)	$69.99	$209.97	$349.95
Fitbod yearly ($95.99)	$95.99	$287.97	$479.95

Calculated from US App Store list prices on 4 October 2026, assuming no price changes and no promotions.

Strong’s one-time price is $25 higher than Hevy’s $74.99 lifetime plan.¹⁹ We compare the two loggers line by line in Hevy vs Strong, and every major app’s free tier in our fitness app pricing comparison.

Is Strong free? Strong app free vs PRO

Yes, for logging. Strong’s free version records unlimited workouts forever, with no ads, and limits you to 3 custom templates. Strong says you “will never be ‘locked out’” of your data if you stop paying. PRO adds unlimited templates, body measurements, all charts, and the plate and warm-up calculators.¹³⁴²

Feature	Free	Strong PRO
Workouts logged	Unlimited1	Unlimited
Workout templates	Up to 34	Unlimited3
Body part measurements	No	Yes3
Charts	Some	All charts3
Plate calculator	No	Yes3
Warm-up calculator	No	Yes3
Custom icons and themes	No	Yes3
Ads	None, “ever”2	None

Three templates is a sharper limit than it sounds. A beginner running a two-workout A/B program fits easily. A four-day upper/lower split does not, and neither does a push/pull/legs routine with separate heavy and light days. Hevy’s free plan allows 4 routines, one more than Strong’s.¹⁰

The free version also matters for a reason most reviews skip. Strong states that “your workout data will always be available whether you are a Strong PRO user or not.”³ If you cancel PRO, your history stays.

How does Strong work?

Strong records what you lift. You build templates or start an empty workout, log weight and reps set by set, and Strong runs a rest timer, estimates your one-rep max with the Brzycki formula, and charts volume and 1RM over time. It does not write a program, pick exercises or change your weights for you.¹⁴¹³

Strong describes itself as “optimized for a progressive barbell routine such as Starting Strength or StrongLifts 5x5,” but adaptable to any routine.¹ That is the right mental model. Strong is a training notebook that does the arithmetic for you.

What you do	What Strong adds	Source
Pick a template or start empty	Templates hold exercises and sets	Strong Help Center4
Log each set	Rest timer; tag sets as warm-up, drop set or failure	App Store1
Rate effort (optional)	RPE on a 6–10 scale, mapped to reps in reserve	Strong Help Center14
Finish the workout	Estimated 1RM (Brzycki formula), personal records, volume	App Store, Help Center113
Review progress	Graphs for volume and 1RM progression	App Store1
Sync	Strong Cloud backup; workouts to Apple Health	App Store, Help Center115

How accurate is Strong’s 1RM estimate?

Strong’s estimated one-rep max is reliable from sets of about 10 reps or fewer and unreliable above 12. Strong uses the Brzycki formula and says estimates “will break down significantly” past 12 reps, and a 2006 study recommended no more than 10 repetitions for linear 1RM equations.¹³¹⁶

Strong’s own help page is blunt: “Note that 1RMs are always estimates.”¹³ Use the estimated 1RM from your heavier sets, not from a set of 15 on the leg press.

What does RPE mean in Strong?

Strong lets you add an RPE score to any set, on a 6–10 scale that maps to reps in reserve: RPE 8 means about 2 reps left, RPE 10 means none.¹⁴ That scale comes from research. Michael Zourdos’s lab at Florida Atlantic University introduced the reps-in-reserve RPE scale in 2016 and concluded that “the RIR-based RPE scale is a practical method to regulate daily training load.”¹⁷ Eric Helms and colleagues then set out how to use it to pick working weights.¹⁸

The difference from an adaptive app is who acts on the number. In Strong, you read your RPE and decide next week’s weight. Strong does not do it for you.

Does a workout logger like Strong actually help?

The evidence supports logging. A meta-regression of 122 behaviour-change evaluations found self-monitoring combined with related techniques produced a larger effect than other interventions (0.42 vs 0.26), and app-based exercise logging is a form of self-monitoring. But studies test the habit, not Strong itself, so the evidence backs the method, not the app.¹⁹²⁰

What Strong helps you do	What the research found	Study
Record every session	Self-monitoring plus another control-theory technique: effect size 0.42 vs 0.26 for other interventions	Michie et al., 2009, 122 evaluations, N = 44,74719
Use an app to stay active	Apps and trackers produced a small-to-moderate effect, about 1,850 steps a day	Laranjo et al., 2021, 28 trials20
Use an app to stay active	A smaller earlier meta-analysis found a non-significant +477 steps a day	Romeo et al., 201921
Estimate 1RM from reps	Accurate from multiple-rep tests; no more than 10 reps for linear equations	Reynolds et al., 200616
Add reps or add weight	Both “appear to be viable strategies for enhancing muscular adaptations”	Plotkin et al., 202222
Track proximity to failure	Strength gains similar across a wide range of RIR; hypertrophy improves closer to failure	Robinson et al., 202423

Logging works because it closes a feedback loop

Susan Michie’s 2009 meta-regression of healthy eating and physical activity interventions found the strongest results when self-monitoring was combined with at least one related technique, such as setting goals and reviewing them.¹⁹ That is exactly what a logger plus a template gives you: a target on the screen and a record of what you hit. The app studies are more mixed. Laranjo’s 2021 meta-analysis found apps and trackers helped, while Romeo’s 2019 review of fewer trials found the effect on steps was not significant.²⁰²¹ Neither tested strength apps, so read them as direction, not proof.

Progression is your job in Strong

Strong logs a progression; it does not create one. That matters less than it sounds, because the research gives you room. In a 2022 trial whose senior author was Brad Schoenfeld of Lehman College, City University of New York, adding reps at a fixed load built muscle and strength about as well as adding load.²² A 2024 meta-regression from Zourdos’s group found strength gains “were similar across a wide range of RIR, while muscle hypertrophy improves as sets are terminated closer to failure.”²³ Strong’s failure tag and RPE field let you track both.

Volume still matters more than the app

A 2017 meta-analysis led by Schoenfeld found each extra weekly set was linked to a 0.37% larger gain in muscle size.²⁴ A 2026 meta-regression of 67 studies and 2,058 participants from Zourdos’s lab found gains rise with weekly volume, with diminishing returns.²⁵ Strong will show you your volume chart. It will not tell you whether it is enough. Our guide to strength standards by age and bodyweight helps you judge where your numbers sit.

Strong vs Hevy: which is better?

Hevy is better for most new users: its Pro plan is cheaper at every headline tier, its free plan allows 4 routines to Strong’s 3, and Hevy Pro’s Trainer can adjust your weights. Strong is better if you want the plainest possible logger, with no social feed, and a free tier that keeps unlimited logging forever.¹⁹⁶¹⁰

	Strong	Hevy
Monthly	$4.991	$2.999
Yearly	$29.991	$23.999
Lifetime	$99.991	$74.999
Free templates or routines	34	410
Free custom exercises	No limit listed3	710
Auto-progression	None	Hevy Trainer, Pro only6
Social feed	No	Yes9
Google Play rating	4.3 from 42.7K reviews5	4.9 from 274K reviews11
App Store rating	4.9 from 109K1	4.9 from 96K9

The two apps share a design: you write the plan, the app records it. Where they split is everything around the logger. Hevy adds a social feed and Hevy Trainer, which “automatically adjusts your working weights,” but only on Pro.⁶ Since version 3.1.12 (3 September 2026), Hevy can also send workouts to ChatGPT and Claude.⁹ Strong adds almost nothing on purpose.

Android is the clearest gap. Strong’s Google Play rating is 4.3 from 42.7K reviews, against Hevy’s 4.9 from 274K.⁵¹¹ On iPhone the two are tied at 4.9.¹⁹ Our Hevy review covers Hevy in depth, and Liftoff vs Lyfta vs Hevy covers the newer loggers.

Strong vs Fitbod: which is better?

Fitbod is better if you want the app to write your workouts: it generates each session and picks your weights. Strong is better if you already follow a program and want to log it cheaply, at $29.99 a year or free, against Fitbod’s $95.99. They solve different problems, so compare them on that, not on features.¹⁷

	Strong	Fitbod
Core job	Logs the workout you chose1	Generates the workout for you7
Monthly	$4.991	$15.997
Yearly	$29.991	$95.997
Lifetime	$99.991	None listed7
Free option	Unlimited logging, 3 templates14	Free trial7
Minimum iOS	iOS 151	iOS 187
App Store rating	4.9 from 109K1	4.8 from 287K7

Over three years, Fitbod’s yearly plan costs $287.97. Strong PRO Forever costs $99.99 once.⁷¹ The premium buys you a planner rather than a notebook. Our Fitbod review explains how Fitbod builds each session.

Strong app alternatives: how the options compare

The closest Strong alternative is Hevy ($23.99/yr, or free), another logger with more features. Fitbod ($95.99/yr) suits people who want workouts generated for them, and SensAI ($69.99/yr) suits people who want a conversational coach that plans around Apple Health data. Strong remains the simplest of the four.¹⁹⁷⁸

App	Approach	Yearly price (US)	Free option	Android
Strong	Logger; you write the program	$29.99, or $99.99 once1	Unlimited logging, 3 templates4	Yes5
Hevy	Logger; optional Pro Trainer	$23.99, or $74.99 once9	Yes, 4 routines10	Yes11
Fitbod	AI-generated workouts	$95.997	Free trial7	Yes11
SensAI	Conversational AI coach using Apple Health data	$69.998	7-day trial8	No

If you want software that also programs for you, our Juggernaut AI vs RP Hypertrophy vs Alpha Progression comparison covers the autoregulating apps.

Where Strong beats SensAI

Strong does several things SensAI does not. It runs on Android, works on iOS 15 and later where SensAI needs iOS 26, and keeps unlimited logging free for good.⁵¹⁸ Its PRO Forever unlock is a one-time $99.99, while SensAI is a subscription.¹⁸ And if you already have a program you trust, Strong stays out of your way, which is exactly what it promises.²

Where SensAI is different

SensAI is a coach you talk to rather than a notebook you fill in: you can tell it “I tweaked my shoulder - adjust my week” and it rewrites the plan.⁸ It reads Apple Health only. Your watch or ring app writes to Apple Health, and SensAI reads from there.¹² Apple Watch is the only device on SensAI’s list that shares HRV; Garmin’s Body Battery and WHOOP’s Recovery and Strain stay in their own apps.¹² As SensAI’s Help Center puts it, “Sleep and overnight heart rate from your device shape how hard Coach asks you to push on a given day.”¹² SensAI syncs roughly the last 30 days of Apple Health workouts, so an older Strong history will not carry across.¹² To see what your device shares, read how to connect a wearable to SensAI through Apple Health.

Does Strong work with Android, Apple Watch and Apple Health?

Yes, with limits. Strong runs on iPhone, Android and Apple Watch, and syncs nutrition, bodyweight, body fat and workouts with Apple Health. Android’s Health Connect support was in public beta per Strong’s help center. There is no Wear OS app, and data exports as CSV that cannot be re-imported.^1152627285

Platform	Support	Note
iPhone	Yes	iOS 15 or later1
Android	Yes	1M+ downloads; 4.3 from 42.7K reviews on Google Play5
Apple Watch	Yes	watchOS 10 or later; Live Sync with iPhone; heart rate and calories during a workout126
Wear OS	No	Not listed on Google Play5
Apple Health	Yes	Nutrition in and out, bodyweight and body fat %, workouts and Activity Rings15
Health Connect (Android)	Public beta	Per Strong’s help center; the page may be out of date27
MyFitnessPal	Through Apple Health only	Direct integration discontinued28
Export	CSV	“Exported files cannot be imported back into Strong”28

Strong’s App Store listing calls its Watch app “fully-featured,” while its help center says “Not all features of Strong are available on Apple Watch.”¹²⁶ In practice, the Watch app focuses on one set or timer at a time and handles warm-up sets, timers and weight and rep edits.²⁶

What changed in Strong in 2026?

Strong’s 2026 updates were small and steady: Template Search in March, home-screen widgets in May, iOS 27 fixes in June, and Live Activity and Dynamic Island rest timers in version 6.5.0 on 12 August. None added programming or AI. Strong is still the same logger, polished.¹

Version	Date	What changed
6.2.9	March 9, 2026	Shortcut for adding measurements from Profile widgets1
6.3.0	March 19, 2026	Template Search1
6.3.2	April 16, 2026	Improved exercise search ranking1
6.3.3	April 30, 2026	Apple Watch Button Repeat toggle; fix for freezing on large histories1
6.4.0	May 28, 2026	Calendar and Activity home-screen widgets1
6.4.2	June 25, 2026	iOS 27 fixes, including the RPE keyboard1
6.5.0	August 12, 2026	Live Activity and Dynamic Island rest timers; faster Apple Health imports1

Is Strong PRO worth it?

Strong’s free version is worth it for almost anyone who lifts from a program with 3 or fewer workouts. Strong PRO is worth it if you need more templates or the calculators, and PRO Forever is the best value once you know you will stay. It is the wrong app if you want the program written for you.¹³⁴

Strong is a good fit if you:

• Run a set program such as Starting Strength, StrongLifts 5x5 or a coach’s plan, and want to log it fast.¹
• Want a free logger with no ads and no time limit.¹²
• Prefer a one-time purchase to another subscription.¹
• Like to judge effort yourself with RPE and reps in reserve.¹⁴

Look elsewhere if you:

• Want the app to choose your exercises and weights. Fitbod, or Hevy Pro with Trainer, does that.⁷⁶
• Train four or more different days and do not want to pay. Hevy’s free plan has one more routine.¹⁰
• Want to explain a bad week, a trip or a sore shoulder in plain language and have the whole plan change. A conversational coach such as SensAI fits that better.⁸
• Want your history in a format another app can re-import cleanly. Strong exports CSV, and Hevy documents a Strong CSV import, but Strong cannot import its own exports.²⁸¹⁰

Frequently asked questions

How much does the Strong app cost?

Strong is free to download. Strong PRO costs $4.99 a month, $19.99 for six months, $29.99 a year or $99.99 once for Strong PRO Forever on the US App Store, and other prices of $3.99, $23.99 and $79.99 are also listed.¹

Is the Strong app free?

Yes. The free version logs unlimited workouts with no ads and allows up to 3 custom templates. Your data stays available if you never pay.¹³⁴²

What do you get with Strong PRO?

Unlimited workout templates, body part measurements, all charts, the plate calculator, the warm-up calculator, and custom icons and themes.³

Is there a Strong PRO lifetime plan?

Yes. Strong PRO Forever is a single $99.99 in-app purchase on the US App Store. It beats the $29.99 yearly plan in the fourth year.¹

Is Strong better than Hevy?

Not for most people. Hevy is cheaper at every headline tier, has one more free routine and offers auto-progression on Pro. Strong is simpler and has no social feed, which some lifters prefer.¹⁹⁶¹⁰

Does Strong have an Android app?

Yes. Strong is on Google Play with more than 1 million downloads and a 4.3 rating from 42.7K reviews. There is no Wear OS app.⁵

Does Strong work with Apple Watch?

Yes. Strong’s Apple Watch app logs sets and timers, records heart rate and calories, and syncs live with the iPhone app. It needs watchOS 10 or later.¹²⁶

Does Strong use AI or create workout plans?

No. Strong logs the workouts you plan and estimates your one-rep max. It does not generate workouts or change your weights.¹¹³

Can I move my Strong data to another app?

Strong exports your workouts as CSV, but the file cannot be imported back into Strong.²⁸ Some other apps, Hevy among them, document a Strong CSV import, so check the destination app’s instructions first.¹⁰

The bottom line

Strong is the best plain workout logger you can use free: unlimited workouts, no ads, 3 templates. Strong PRO at $29.99 a year, or $99.99 once, is fair if you need more. Choose Hevy for a cheaper, busier logger, Fitbod to have workouts written for you, and a coach like SensAI to talk your training through.¹⁴⁹⁷⁸

Strong does one thing and has done it for a long time. It records your training quickly, does the arithmetic, and never locks you out of your own history.³ The habit it supports, writing down what you did and reviewing it, is well backed by behaviour-change research.¹⁹

Its limits are the limits of any logger. It will not tell you what to lift next, and it will not notice that you slept badly or had a hard week. If you already know your program, that is fine. If you want help deciding, pair Strong with a coach, or pick an app that plans for you.

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References

Footnotes

1. Strong Fitness PTE Limited. “Strong Workout Tracker Gym Log.” Apple App Store listing (id464254577), version 6.5.0 (August 12, 2026) — in-app purchases Strong PRO (1 Month) $4.99, Strong PRO (6 Months) $19.99, Strong PRO (1 Year) $29.99 and $23.99, Strong PRO $3.99, Strong PRO Forever $99.99 and $79.99; “The free version of Strong can save unlimited workouts, but is limited to 3 custom routines. Upgrade to a Strong PRO subscription ($4.99/month or $29.99/year)”; “optimized for a progressive barbell routine such as Starting Strength or StrongLifts 5x5”; “join over 1.2 million people who have downloaded Strong”; tag sets as Warm Up, Failure or Drop Sets; Supersets/Grouped Exercises; graphs for Volume and 1RM Progression; Cloud Sync; “Fully-featured Apple Watch app”; iPhone and Apple Watch; requires iOS 15.0 and watchOS 10.0; 4.9 rating from 109K ratings; first released September 15, 2011; version history 6.2.9 (March 9, 2026) to 6.5.0 (August 12, 2026). Accessed October 4, 2026. https://apps.apple.com/us/app/strong-workout-tracker-gym-log/id464254577 ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹ ↩¹² ↩¹³ ↩¹⁴ ↩¹⁵ ↩¹⁶ ↩¹⁷ ↩¹⁸ ↩¹⁹ ↩²⁰ ↩²¹ ↩²² ↩²³ ↩²⁴ ↩²⁵ ↩²⁶ ↩²⁷ ↩²⁸ ↩²⁹ ↩³⁰ ↩³¹ ↩³² ↩³³ ↩³⁴ ↩³⁵ ↩³⁶ ↩³⁷ ↩³⁸ ↩³⁹ ↩⁴⁰ ↩⁴¹ ↩⁴² ↩⁴³ ↩⁴⁴ ↩⁴⁵ ↩⁴⁶ ↩⁴⁷ ↩⁴⁸ ↩⁴⁹ ↩⁵⁰ ↩⁵¹ ↩⁵² ↩⁵³ ↩⁵⁴ ↩⁵⁵ ↩⁵⁶ ↩⁵⁷ ↩⁵⁸ ↩⁵⁹ ↩⁶⁰ ↩⁶¹ ↩⁶² ↩⁶³ ↩⁶⁴ ↩⁶⁵ ↩⁶⁶

2. Strong Help Center. “What is Strong?” — “And no ads, ever”; apps for iPhone (including Apple Watch) and Android. Accessed October 4, 2026. https://help.strongapp.io/article/228-what-is-strong ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶

3. Strong Help Center. “What is Strong PRO?” — Unlimited Workout Templates, Record Body Part Measurements, Access to all Charts, Plate Calculator, Warm Up Calculator, Custom Icons (iPhone) and Themes; “your workout data will always be available whether you are a Strong PRO user or not. You will never be ‘locked out’”; “Prices may vary between regions.” Accessed October 4, 2026. https://help.strongapp.io/article/132-strong-pro ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹ ↩¹² ↩¹³ ↩¹⁴ ↩¹⁵ ↩¹⁶

4. Strong Help Center. “What is a Template and how do I use them?” — “You can create up to 3 Workout Templates with the free version of Strong. For Unlimited Templates, upgrade to Strong PRO.” Accessed October 4, 2026. https://help.strongapp.io/article/105-about-templates ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹ ↩¹²

5. Strong Fitness PTE Limited. Strong Google Play listing (io.strongapp.strong) — 4.3 rating from 42.7K reviews; 1M+ downloads; no Wear OS app listed; updated September 30, 2026. Accessed October 4, 2026. https://play.google.com/store/apps/details?id=io.strongapp.strong ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰

6. Hevy Studios. “Hevy Trainer: Adaptive Strength Programming System.” “No, Trainer is a Pro feature”; “automatically adjusts your working weights.” Accessed October 4, 2026. https://www.hevyapp.com/features/workout-plan-generator/ ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷

7. Fitbod, Inc. “Fitbod: Gym & Fitness Planner.” Apple App Store listing (id1041517543) — Monthly Plan $15.99 and $12.99, A Year of Fitbod Elite $95.99 and $79.99; “personalized AI workouts”; auto-renewing subscription after free trial; iPhone and Apple Watch; requires iOS 18.0; 4.8 rating from 287K ratings. Accessed October 4, 2026. https://apps.apple.com/us/app/fitbod-gym-fitness-planner/id1041517543 ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹ ↩¹² ↩¹³ ↩¹⁴ ↩¹⁵ ↩¹⁶ ↩¹⁷ ↩¹⁸ ↩¹⁹ ↩²⁰

8. Origami, Inc. “SensAI: Fitness Sensei.” Apple App Store listing (id6738963099) — SensAI Premium $6.99 monthly, $69.99 yearly; “Try free for 7 days”; version 1.1.6 (September 30, 2026); requires iOS 26 and watchOS 26; iPhone and Apple Watch; conversational Coach (“I tweaked my shoulder - adjust my week”); 4.6 rating from 36 ratings. Accessed October 4, 2026. https://apps.apple.com/us/app/sensai-fitness-sensei/id6738963099 ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹ ↩¹² ↩¹³ ↩¹⁴

9. Hevy Studios S.L. “Hevy - Workout Tracker Gym Log.” Apple App Store listing (id1458862350) — Hevy Pro $2.99 monthly, $23.99 yearly, $74.99 lifetime; community feed; release notes since version 3.1.12 (September 3, 2026) describe sending workouts to ChatGPT and Claude; current version 3.1.16 (October 2, 2026); 4.9 rating from 96K ratings. Accessed October 4, 2026. https://apps.apple.com/us/app/hevy-workout-tracker-gym-log/id1458862350 ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹ ↩¹² ↩¹³ ↩¹⁴ ↩¹⁵ ↩¹⁶

10. Hevy. “Hevy Tutorial” — “you can have up to four routines on Hevy’s free plan”; “Hevy’s free plan is limited to seven custom exercises”; and “Import Strong Data” — “Hevy supports importing your Strong data through a CSV file.” Accessed October 4, 2026. https://www.hevyapp.com/hevy-tutorial/ and https://www.hevyapp.com/import/strong/ ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰

11. Google Play listings checked October 4, 2026: Hevy (4.9 from 274K reviews, 5M+ downloads) https://play.google.com/store/apps/details?id=com.hevy ; Fitbod (“learns from your preferences and past performance”) https://play.google.com/store/apps/details?id=com.fitbod.fitbod ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷

12. SensAI Help Center. “How to Connect Garmin, Oura, WHOOP, Strava, or Any Wearable to SensAI Through Apple Health.” Last updated September 25, 2026 — SensAI reads Apple Health only; “Apple Watch is the only device on this list that shares HRV”; Garmin HRV, Body Battery and Training Readiness stay in Garmin; WHOOP Recovery and Strain stay in WHOOP; SensAI “syncs roughly the last 30 days of Apple Health workouts”; “Sleep and overnight heart rate from your device shape how hard Coach asks you to push on a given day.” https://www.sensai.fit/help/connect-wearable-to-sensai-apple-health ↩ ↩² ↩³ ↩⁴ ↩⁵

13. Strong Help Center. “What does 1RM (One Rep Maximum) mean?” — “We use the Brzycki formula to estimate your 1RM. Note that 1RMs are always estimates. For reps above 12, 1RM estimations will break down significantly.” Accessed October 4, 2026. https://help.strongapp.io/article/133-1rm ↩ ↩² ↩³ ↩⁴ ↩⁵

14. Strong Help Center. “About RPE (Rate of Perceived Exertion)” — 6–10 RPE scale mapped to reps in reserve (RPE 8 = 2 RIR, RPE 10 = 0 RIR). Accessed October 4, 2026. https://help.strongapp.io/article/230-about-rpe ↩ ↩² ↩³

15. Strong Help Center. “How do I sync with Apple Health?” — nutrition into and out of Strong; bodyweight and body fat %; workouts outside Strong, including Activity Rings with Apple Watch. Accessed October 4, 2026. https://help.strongapp.io/article/147-sync-with-apple-health ↩ ↩² ↩³

16. Reynolds JM, Gordon TJ, Robergs RA. “Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry.” Journal of Strength and Conditioning Research, 2006;20(3):584-592. PMID: 16937972. https://pubmed.ncbi.nlm.nih.gov/16937972/ ↩ ↩²

17. Zourdos MC, Klemp A, Dolan C, Quiles JM, Schau KA, Jo E, Helms E, Esgro B, Duncan S, Garcia Merino S, Blanco R. “Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve.” Journal of Strength and Conditioning Research, 2016;30(1):267-275. PMID: 26049792. https://pubmed.ncbi.nlm.nih.gov/26049792/ ↩

18. Helms ER, Cronin J, Storey A, Zourdos MC. “Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training.” Strength and Conditioning Journal, 2016;38(4):42-49. PMID: 27531969. https://pubmed.ncbi.nlm.nih.gov/27531969/ ↩

19. Michie S, Abraham C, Whittington C, McAteer J, Gupta S. “Effective techniques in healthy eating and physical activity interventions: a meta-regression.” Health Psychology, 2009;28(6):690-701. PMID: 19916637. https://pubmed.ncbi.nlm.nih.gov/19916637/ ↩ ↩² ↩³ ↩⁴

20. Laranjo L, Ding D, Heleno B, Kocaballi B, Quiroz JC, Tong HL, Chahwan B, Neves AL, Gabarron E, Dao KP, Rodrigues D, Neves GC, Antunes ML, Coiera E, Bates DW. “Do smartphone applications and activity trackers increase physical activity in adults? Systematic review, meta-analysis and metaregression.” British Journal of Sports Medicine, 2021;55(8):422-432. PMID: 33355160. https://pubmed.ncbi.nlm.nih.gov/33355160/ ↩ ↩² ↩³

21. Romeo A, Edney S, Plotnikoff R, Curtis R, Ryan J, Sanders I, Crozier A, Maher C. “Can Smartphone Apps Increase Physical Activity? Systematic Review and Meta-Analysis.” Journal of Medical Internet Research, 2019;21(3):e12053. PMID: 30888321. https://pubmed.ncbi.nlm.nih.gov/30888321/ ↩ ↩²

22. Plotkin D, Coleman M, Van Every D, Maldonado J, Oberlin D, Israetel M, Feather J, Alto A, Vigotsky AD, Schoenfeld BJ. “Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations.” PeerJ, 2022;10:e14142. PMID: 36199287. https://pubmed.ncbi.nlm.nih.gov/36199287/ ↩ ↩²

23. Robinson ZP, Pelland JC, Remmert JF, Refalo MC, Jukic I, Steele J, Zourdos MC. “Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions.” Sports Medicine, 2024;54(9):2209-2231. PMID: 38970765. https://pubmed.ncbi.nlm.nih.gov/38970765/ ↩ ↩²

24. Schoenfeld BJ, Ogborn D, Krieger JW. “Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis.” Journal of Sports Sciences, 2017;35(11):1073-1082. PMID: 27433992. https://pubmed.ncbi.nlm.nih.gov/27433992/ ↩

25. Pelland JC, Remmert JF, Robinson ZP, Hinson SR, Zourdos MC. “The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains.” Sports Medicine, 2026;56(2):481-505. PMID: 41343037. https://pubmed.ncbi.nlm.nih.gov/41343037/ ↩

26. Strong Help Center. “About Strong for Apple Watch” — “Not all features of Strong are available on Apple Watch”; focuses on a single set or timer; warm-up sets, timers and weight and rep edits; heart rate and calorie tracking; Live Sync with iPhone. Accessed October 4, 2026. https://help.strongapp.io/article/222-strong-for-apple-watch ↩ ↩² ↩³ ↩⁴ ↩⁵

27. Strong Help Center. “Google Fit + Health Connect Integration on Strong 6.0” — “Strong 6.0 for Android supports Health Connect, and is currently available in public beta.” Accessed October 4, 2026. https://help.strongapp.io/article/254-google-fit-health-connect-integration ↩ ↩²

28. Strong Help Center. “Can I export my workout data?” — CSV export; “exported files cannot be imported back into Strong”; and “Integrate Strong with MyFitnessPal (Legacy)” — “Strong is no longer supporting direct MyFitnessPal integration,” use Apple Health instead. Accessed October 4, 2026. https://help.strongapp.io/article/235-export-workout-data and https://help.strongapp.io/article/146-myfitnesspal ↩ ↩² ↩³ ↩⁴ ↩⁵