Alpha Progression is a strength-training app for iOS and Android. It logs sets, reps and other workout details, while its Pro tier builds editable plans and suggests weights and repetitions from your performance. The free tier supports unlimited logging, 795 video exercises, body measurements and CSV export.
There is no dedicated Apple Watch or Wear OS app.
What it does
Alpha Progression plans and logs muscle and strength workouts. Pro uses your goals, equipment and schedule to build editable plans, while recommendations use your performance to set weights and repetitions for working sets.
It is a native iOS and Android app, not a web workout logger. You can follow plans and log workouts offline, but creating a new plan or workout needs an internet connection.
On the wrist
There is no dedicated Apple Watch or Wear OS workout app. On iOS, the phone app can show Live Activities; on Android, it uses live notifications instead.
For broader app choices, see [[list:fitness-tracking-apps|workout tracking apps]].
Getting started
An account is optional. Signing in enables cloud synchronization of training data and subscription status between iOS and Android.
The free plan provides manual plans and unlimited workout logging. Pro's generator uses goals, experience, schedule, equipment, available weights, workout duration and muscle priorities, and lets you edit exercises, sets and reps.
Eligible new customers can try the yearly subscription for 14 days. Subscriptions renew automatically unless canceled before the billing deadline.
Strengths
The free tier covers unlimited logging for weights, repetitions, RIR, notes, rest periods, supersets, dropsets and personal records. It also includes 795 exercises with instructional videos, body measurements and CSV export.
Pro adds editable plan and workout generation, progression recommendations, charts, periodization, deloads, calculators, exercise evaluations and custom exercise images.
Optional Apple Health and Android Health Connect links can share workouts, calories burned, bodyweight and body-fat percentage with consent.
Catches
The free version leaves out plan generation, recommendations, charts and advanced tools. Progress charts and features such as RIR tracking and periodization require Pro.
There is no web-based workout logger and no dedicated Apple Watch or Wear OS app. The terms require users to be over 18, and the app is not medical advice.
Pricing
Free costs $0 forever and includes manual plans, unlimited workout logging, 795 video exercises, body measurements and CSV export.
Pro monthly costs $12.99 a month. It adds plan and workout generation, progression recommendations, charts, multiple gyms, RIR, periodization, deloads, calculators, exercise evaluations and custom exercise images.
Pro yearly costs $79.99 a year and includes the same Pro tools, plus a 14-day trial for eligible new customers. Both subscriptions auto-renew unless canceled through the relevant store or website.
Who it suits
- Lifters who want phone-based planning and detailed workout logs.
- Beginners needing guidance or experienced users wanting programming tools.
- People who want optional Apple Health or Health Connect links.
Who should look elsewhere
- You need a dedicated Apple Watch, Wear OS or web workout experience.
- You want charts and automated plans without paying for Pro.
- You need a medical app or are under 18.
What is good
- Unlimited free workout logging with sets, reps, RIR, notes and rest periods.
- 795 exercises include instructional videos from certified trainers.
- Pro generates editable plans and recommends weights and repetitions.
- CSV export covers plans, workout history, custom exercises and measurements.
- Workouts and plans can be used offline after they are created.
Know this first
- Free plan omits plan generation, recommendations, charts and advanced tools.
- No dedicated Apple Watch or Wear OS workout app.
- Creating a new plan or workout requires an internet connection.
- There is no web-based workout logger.
- Subscriptions renew automatically unless canceled on time.
On your watch
Alpha Progression syncs with a watch; its maker names Apple Watch, Wear OS.
- The official guide says there is no dedicated Apple Watch or Wear OS workout app; iOS uses Live Activities and Android uses live notifications instead. · alphaprogression.com, 2026-10-20
The short of it
Choose Alpha Progression if you want structured strength programming and detailed lifting logs on a phone. Its free tier is useful for recording sessions and browsing a large exercise video library, while Pro supplies adaptive plans, set-by-set guidance and deeper analytics. The tradeoff is clear for watch users: the software offers phone notifications rather than a dedicated Apple Watch or Wear OS workout app. Check the free feature list and yearly trial conditions before subscribing, especially if you need charts or plan generation.
What wearers ask
Does Alpha Progression have an Apple Watch app?
No dedicated Apple Watch app is listed. On iOS, the phone app uses Live Activities instead.
Can I use Alpha Progression offline?
Yes. Existing plans can be followed and workouts logged offline, with Pro progression recommendations. Generating a new plan or workout needs internet.
What does the free plan include?
Manual plans, unlimited workout logging, 795 video exercises, body measurements and CSV export. It does not include plan generation, recommendations or charts.
How much is Alpha Progression Pro?
Pro costs $12.99 a month or $79.99 a year. Eligible new customers can receive a 14-day trial on the yearly subscription.
Does it work with Apple Health or Health Connect?
With consent, it can connect to Apple Health and Android Health Connect for workouts, calories burned, bodyweight and body-fat percentage.
Do I need an account?
No. An account is optional, but signing in synchronizes training data and subscription status across iOS and Android.
