StrongLifts is a weightlifting app for beginner and experienced lifters. It schedules exercises, sets, reps, and weights, then adjusts progression after successes, failures, or breaks. It runs on iOS, Android, macOS, and Windows, and its Apple Watch app logs sets and runs rest notifications.
A subscription is required after the available trial.
What it does
StrongLifts guides scheduled barbell workouts and selects exercises, sets, reps, and weights. Its StrongLifts 5×5 programs cover beginner and intermediate lifting, while Madcow 5×5 is for intermediate lifters.
The app raises weight after successful sets, repeats weight after failures, and can reduce weight after repeated failures or a training break. It runs on iOS, Android, macOS, and Windows; the facts do not state that a phone is required.
On the wrist
The maker names an Apple Watch app. It logs sets, shows rest notifications and workout data, and supports warmup and plate calculations on the watch.
The facts do not name Wear OS, Garmin, Fitbit, or another watch platform. Workouts can also sync between iOS and Android devices, with Apple Health and Health Connect exchanges for workout data, duration, calories, and body weight.
Getting started
StrongLifts is free to download, but a subscription is required to use it. The yearly plan includes a 7-day free trial; monthly and quarterly plans have no trial.
The help center provides guides for buying, canceling, connecting Apple Health or Health Connect, and logging workouts. The app offers StrongLifts 5×5 for beginners, StrongLifts 5×5 Intermediate, and Madcow 5×5.
Strengths
The app keeps progression rules in the workout flow. It also offers one-tap set logging, a rest timer, warmup and plate calculators, and charts for weight lifted, estimated one-rep max, volume, and total reps.
More than 100 exercises include videos and form guidance. Users can add assistance work, replace exercises, create variations, and build their own programs.
Catches
There is no free plan. The monthly and quarterly subscriptions have no free trial, and the Apple Watch features sit within a subscription product.
The facts name Apple Watch support but do not name Wear OS, Garmin, or Fitbit support. There are no coach tools, public API, SDK, or self-hosting instructions. Apple's listing says the developer reported possible collection of purchases, device identifiers, usage data, and diagnostics without linking them to the user; Apple says it has not verified that information.
Pricing
Pro Weekly costs $4.99 a month, billed weekly and auto-renewing. Pro Monthly costs $11.99 a month, with no free trial and auto-renewal.
Pro Quarterly costs $29.99 a month, billed quarterly and auto-renewing. Pro Yearly costs $59.99 a year, auto-renewing, with a 7-day free trial.
StrongLifts Pro 5 Years costs $199.99 once for five-year access.
Who it suits
- Beginners following a structured barbell plan
- Intermediate lifters using 5×5 templates
- Apple Watch users who want on-watch set logging
Who should look elsewhere
- You need a free training app.
- You require Wear OS, Garmin, or Fitbit support.
- You need coach tools or a public API.
What is good
- Automatic progression responds to successful and failed sets.
- More than 100 exercises include videos and form guidance.
- Apple Watch logs sets and provides rest notifications.
- Warmup and plate calculators help prepare each work set.
- Custom exercises and programs allow personal adjustments.
Know this first
- No free plan; subscription is required to use the app.
- Monthly and quarterly plans have no free trial.
- The facts name Apple Watch, but not Wear OS, Garmin, or Fitbit.
- No coach tools, public API, SDK, or self-hosting instructions are listed.
On your watch
StrongLifts syncs with a watch; its maker names Apple Watch.
- The Apple Watch app logs sets, runs rest notifications, shows workout data and supports warmup and plate calculations. · stronglifts.com, 2026-10-20
The short of it
StrongLifts suits someone who wants a prescribed barbell routine with progression handled inside the app. The beginner and intermediate templates give a clear starting point, while exercise substitutions and custom programs leave room to adjust the plan. Apple Watch users get set logging, rest alerts, and calculation tools on the watch. Budget for a subscription: there is no free plan, and only the yearly option carries a 7-day trial. Check platform needs carefully if you use a watch other than Apple Watch.
What wearers ask
Does StrongLifts have a free plan?
No. It is free to download, but a subscription is required to use it.
Which watches work with StrongLifts?
The facts name an Apple Watch app for set logging, rest notifications, workout data, warmup calculations, and plate calculations. Other watch platforms are not named.
What programs does StrongLifts include?
It includes StrongLifts 5×5 for beginners, StrongLifts 5×5 Intermediate, and Madcow 5×5 for intermediate lifters.
Can StrongLifts change weights automatically?
Yes. It increases weight after successful sets, repeats weight after failures, and can deload after repeated failures or a training break.
Does StrongLifts connect to health apps?
On iOS it can sync workouts, duration, calories, and body weight with Apple Health. On Android it can exchange those details with Health Connect and Google Fit.
How much does StrongLifts cost?
Plans listed are $4.99 a month billed weekly, $11.99 a month, $29.99 a month billed quarterly, $59.99 a year, or $199.99 once for five-year access.
