No. The core workout tracker works without an account — you can start logging workouts immediately after installing. An account is only needed for community features like buddies, leaderboards, and chat.
Yes, completely. Every feature is free — the workout tracker, auto-progression, rest timer, progress charts, buddy system, leaderboards, challenges, 23 badges, dark mode, and health integration. No subscription, no in-app purchases, no paywall.
The 5x5 programme is a proven strength training method dating back to the 1960s. You perform 5 sets of 5 reps of compound barbell exercises, three times per week, alternating between two workouts. Workout A is Squat, Bench Press, and Barbell Row. Workout B is Squat, Overhead Press, and Deadlift (1x5). Each successful session, you add a small amount of weight.
Absolutely. The 5x5 programme is one of the best starting points for beginners. LiftStrong will set appropriate starting weights based on your experience level during onboarding, and the app handles all the thinking — which exercises, how much weight, when to increase, when to deload. You just show up and lift.
Yes. Go to Settings and toggle the weight unit between kg and lb. All weights throughout the entire app will update immediately.
Training & Progression
After you complete all 5 sets of 5 reps successfully for an exercise, LiftStrong automatically increases the weight for the next session — +2.5kg for upper body exercises and +5kg for deadlift. You don't need to think about it; the app does it for you.
If you can't complete 5 reps on a set, long-press the set circle and enter the actual reps you managed. The weight stays the same for your next session. If you fail three consecutive sessions on the same exercise, the app triggers a deload — dropping the weight by 10% so your body can recover and rebuild.
Nothing negative. The app adapts to your schedule. Your weights stay the same until your next session. There's no penalty for missing a day — life happens. When you come back, pick up where you left off.
Yes. The default deload is 10%, but you can change it in Settings for each exercise individually. Some lifters prefer 5% for smaller deloads or 15% for more recovery time.
After logging a set, a 3-minute countdown timer starts. When it reaches zero, the app beeps and vibrates, then switches to counting up (overtime) so you know exactly how long you've been resting. The timer continues running even when the app is in the background. It resets automatically when you log the next set.
Yes. Tap the pencil icon next to any exercise's weight to change it mid-workout. The edit is saved to your workout history and the progression engine uses the edited weight for calculating your next session.
Progress & Data
The Progress tab shows line charts for each exercise over time. You can view individual exercises or all exercises on one combined chart. Tap any data point to see the exact weight and date. The app also tracks personal records, estimated 1RM, bodyweight, and provides monthly recap summaries.
If you create an account, your workout data automatically syncs to the cloud. You can also export all your data as CSV from Settings for use in spreadsheets or other apps.
Yes. Go to Settings and enable "Sync to Apple Health". Workouts are saved as Traditional Strength Training sessions with duration and estimated calories. Bodyweight measurements are also synced. You can disable it at any time.
Yes. On Android, the same toggle appears as "Sync to Health Connect". It writes workout sessions and bodyweight measurements, and can read your latest bodyweight from Health Connect.
Community Features
Go to the Community tab and tap "Add Buddy". You can search by username or email address to find friends. You can also share an invite link directly. Once paired, you can see each other's workouts, compare progress, chat, and nudge each other when someone hasn't trained recently.
Up to 5 training buddies at a time. You can remove and add new buddies whenever you want.
LiftStrong has 23 achievement badges across four categories: Volume (total weight lifted), Consistency (streaks and frequency), Strength (hitting milestone weights), and Social (buddy interactions). Earned badges appear on your profile as tappable chips — tap one to see its name and description.
Leaderboards rank users by weekly volume, all-time volume, or training streak. You can view the global leaderboard or filter to just your buddies. The top 3 positions get gold, silver, and bronze treatment.
Account & Privacy
Go to Settings, scroll to the Account section, and tap "Delete Account". This removes your cloud data from our servers. Local data on your device can be removed by uninstalling the app.
Yes. All data is stored locally on your device in an encrypted database. If you create an account, data is synced to Supabase (hosted on AWS) with encryption in transit and at rest. Row Level Security ensures only you can access your data. We never sell or share your data with third parties. Read our full Privacy Policy for details.
Yes. Go to Settings and tap "Export Data" to download all your workout history as a CSV file. This includes every exercise, weight, set, and rep from every session.
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