StrongLifts Weight Lifting Log is a mobile app designed to track strength training workouts. Its main goal is to make strength training as simple as possible by removing guesswork — meaning the app plans your workouts, sets, reps, and weight increases for you.
Originally popularized with the StrongLifts 5×5 program, it helps both beginners and more experienced lifters.
Key Features of the App
1. Pre-Built Strength Programs
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The app includes StrongLifts 5×5, a very popular beginner program where you do 5 sets of 5 reps for big compound lifts. (Stronglifts)
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Variants are available: 5×5 Basic, Plus, Lite, Mini, and Ultra/Ultra Max, so you can pick what suits your schedule and strength. (Stronglifts)
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For intermediate lifters, there are programs like StrongLifts 5×5 Intermediate and Madcow 5×5. (Stronglifts)
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Users can also create their own workouts — the app has over 100 preloaded exercises, and you can add custom ones. (Stronglifts)
2. Automatic Progression (Progressive Overload)
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The app uses the principle of progressive overload: if you complete all your sets as planned, the app increases the weight for next time. (Stronglifts)
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If you consistently fail your sets, it can automatically “deload” (reduce the weight) to help you recover and continue. (Stronglifts)
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You can adjust how much weight to add and how often. (Stronglifts)
3. Warmup & Plate Calculators
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Warmup Calculator: Based on your working weight, the app suggests warm-up sets so you are not lifting heavy too early or underprepared. (Stronglifts)
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Plate Calculator: It tells you exactly which weight plates to load on the bar for your working set — very helpful to save time and avoid mistakes. (Stronglifts)
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This works with any bar type (e.g., a 70 lb safety squat bar) and any plate increments, even fractional plates. (Stronglifts)
4. Easy and Fast Logging
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To log sets, you just tap red circles in the app. It’s designed to be simple, so you don’t have to type in reps/weights manually each time. (Stronglifts)
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If you do fewer reps than planned (e.g., you planned 5 but did 4), you can tap the set multiple times, or press-and-hold to adjust. (support.stronglifts.com)
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You can even log sets from phone notifications — no need to unlock your phone mid workout. (support.stronglifts.com)
5. Rest Timer
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The app has an automatic rest timer: when you log a set, it immediately starts a timer for your rest. (Stronglifts)
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If you fail reps, it suggests a longer rest; if you succeed, rest is shorter. You can also customize rest times. (Stronglifts)
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When rest is over, the app notifies you to start your next set — helps you stay focused. (Stronglifts)
6. Apple Watch Integration
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You can log workouts completely from your Apple Watch. (support.stronglifts.com)
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On watch: you can tap to log a set, see warm-up sets, use the plate calculator, and track rest timer. (support.stronglifts.com)
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After the workout, StrongLifts syncs data (duration, heart rate, calories) with Apple Health. (support.stronglifts.com)
7. Body Weight Tracking
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You can log your body weight in each session. (support.stronglifts.com)
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The app can pull in your weight automatically from Apple Health (iOS) or Health Connect (Android), if you allow it. (support.stronglifts.com)
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You can also choose to hide body weight from your workout screen if you prefer. (support.stronglifts.com)
8. Progress Tracking
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The app gives progress charts: weight lifted, estimated one-rep max (e1RM), workout volume, total reps, etc. (Stronglifts)
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You can mark personal records: every time you hit a new PR, you get a star. (Stronglifts)
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It also tracks workout consistency: you see a red circle for each workout you’ve done. (Stronglifts)
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There’s a widget too: shows how many workouts you’ve done this week/month. (Stronglifts)
Pros (What Makes StrongLifts Great)
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Simplicity & Minimalism: The interface is clean, and logging workouts is fast. No cluttered menus or complicated trackers. (Stronglifts)
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Automated Progression: The automatic weight increase or deloading takes away the mental load of planning progression. (Stronglifts)
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Customization: You’re not stuck with only 5×5 — you can design your own workouts, choose from many exercises, or use advanced programs. (Stronglifts)
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Good Calculators: Warmup and plate calculators are very practical and save time and effort, especially in the gym. (Stronglifts)
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Apple Watch Friendly: Excellent for people who don’t want to keep their phone in hand — rest timer, plate calc, logging all from watch. (support.stronglifts.com)
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Sync with Health Apps: Integration with Apple Health (or Health Connect) allows seamless syncing of weight, workout data, and heart rate. (support.stronglifts.com)
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Motivation Through Tracking: Charts, PR stars, consistency tracking help you stay motivated and see your gains.
Cons / Criticism (What Some Users Don’t Like)
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Premium / Subscription Model: Several users have pointed out that the paid “premium” version is now more prominent. > “Half the UI is locked behind a subscription” (Reddit)
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Pricing Shift Controversy: Some older users say the lifetime purchase option was removed or changed, which has stirred debate. (Reddit)
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Automatic Deload Confusion: A few users report that the app sometimes recommends a deload (reducing weight) even when they haven’t failed reps, which can be confusing. (Reddit)
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Sync Issues (Watch or Health): There are complaints about duplication: logging on Apple Watch and phone causing duplicate workouts, messing up tracking. (Reddit)
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Buggy Behavior for Some: Some users report bugs like their squat weight resetting to the starting weight, or certain lifts not increasing as expected. (Reddit)
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Older Features Broken: According to some users, Google Fit integration is broken, and older “pro” or paid features are no longer maintained. (Reddit)
Who Is This App Good For?
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Beginners: If you are new to lifting, StrongLifts 5×5 is a very structured and proven way to build strength. The app does the thinking for you.
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Lifters Who Want Structure: People who like clear guidance rather than figuring out sets/reps/weights on their own will benefit a lot.
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Intermediate Lifters: Because of the intermediate and custom workout options, even more experienced lifters can use it.
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Tech-Savvy Users with Apple Devices: If you use an Apple Watch and Health, the integration is very useful.
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Users Who Track Their Progress: If you like seeing graphs, records, and consistency — this app gives a lot of data.
Tips to Use StrongLifts Effectively
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Set Realistic Starting Weights: Don’t start too high — let the app guide you.
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Allow Health Sync: If you want accurate body weight tracking, allow StrongLifts to access Apple Health / Health Connect. (support.stronglifts.com)
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Understand Automatic Deload: Realize that occasionally the app may suggest reducing weight — it's part of the programming to avoid overtraining.
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Use the Plate Calculator: Especially helpful if you have many kinds of plates; it tells you exactly what to put on the bar.
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Consistent Logging: Try not to skip too many workouts, because missing sessions can delay your progression.
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Use the Apple Watch Features: If you have a watch, log entirely from there — it’s very smooth and reduces phone distractions. (support.stronglifts.com)
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Review Progress Charts: Take time to look at your progress graphs. They help keep you motivated and show how far you’ve come.
Final Verdict
StrongLifts Weight Lifting Log App is a very strong (pun intended) choice for people who want to build strength in a simple, structured, and data-driven way. Its automation of progression and deloads, paired with intuitive logging, makes it a great companion for lifters. While there are some concerns over subscription changes and occasional bugs, the core functionality remains solid.
For beginners, it's a powerful training tool that reduces complexity. For more advanced users, it still offers customization and tracking features. If you are serious about strength training and want an app that does the planning and tracking for you — StrongLifts is definitely worth considering.