Weightlifting App Recommendations

I just use an Excel spreadsheet for the stuff I make a record of.

I've used Simple Workout Log for ages now. Literally does reps/weight/sets and not much more but I've actually stuck with using it. I also track on my Garmin instinct solar watch which does the same and tries to guess what exercise I'm doing. That links up with strava which is quite nice. I prefer Simple Workout Log for actual insights and progress monitoring though.

5 3 1 free

it actually produces a proven plan to guide you through and improve

if it links into Strava, that would be an added bonus.

Does Strava even record reps, sets, etc? I use a Garmin watch to follow pre planned routines and it does what you are asking as I can easily tweak number of reps and weight at the end of each set. But by default it passes all my activities to Strava and whilst Garmin Connect has a record of, for example x reps at y weight for z sets all that I've noticed in Strava is a record that I did weight training, how long for and my heart rate.

Strong is the one 90% of people use.

I'd be wary of using any "plan" off the internet that uses barbells. They make no allowance for your body shape, flexibility, etc. And it's very easy to injure yourself as a result trying to keep up with 5/3/1, stronglifts etc. 2ndly they're quite specific programs. Don't get me wrong, lifting what you thought were impossibly heavy looking weights off the floor is fun, but it's not the only definition of "fit".
3rdly they've no periodization. If your goal is to actually get into powerlifting, then spending the first 8-16 weeks following a hypertrophy routine, then 8 weeks of 5x5 or 3/2/1, then 4 weeks tapering and peaking will give better results than just trying to stick with the same routine for the next 6 months. It'd be like starting bike racing from scratch, but only doing Z3 workouts.

Something like this is a lot safer.
https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

If you do start doing barbell work, then join a gym that does coaching. Even puregym does dedicated small group deadlifting / squat workshops now. It's important to learn it properly as your squat will look nothing like the next persons, or a YouTube video. Mine for example involves a very protracted warm-up to get my hips in position that progresses through various stretches, exercises and squat variations, and then standing on a plank to get the ankle flexibility.

n.b.
Weightlifiting - the high speed stuff you see at the olympics, snatch, clean, jerks, etc. Generally the aim being to get the biggest weight from the floor to a defined finish position with the correct technique. Suits mid sized highly flexible people.
Powerlifiting - also an olympic sport, but only squat, deadlift and bench press. Generally looks slower. Suits short people.
Stronglifts - like powerlifting, with a couple of extra movements, not an actual sport, just an app/program.
CrossFit - part weightlifting, part cult.
Strongman - can be anything with a heavy weight. Suits tall people.
Bodybuilding - growing muscles for the sake of it.

It'll help you google things as it seems unlikely you'd want to get into weightlifting from the start. And if you did, the answer seems to be a technique bar (a very springy bar that weighs nothing but whips like a loaded bar) lots of yoga and a chiropractor until you've nailed the movements!

I've been using Jefit on and off for about 15 years. There might be better ones our there, but it does what I want and it's free.

Stronglifts is good too if that's what you're doing, but it's less versatile.

Your original question was an app to record your workouts easily without it getting in the way of the workout.  I use the Gymshark app for this and its incredibly easy.  It wont talk to your strava (that i know of) but it does talk to my apple fitness which suits me.

It allows you to set up a Workout or a full Plan.  It has a full database of exercises that you can search or you can add your own exercises.  It records time, reps and sets.  It allows you to even set rest times.  Every exercise in its database has liked videos for form and advice.  Once i have setup the workout/plan i have it forever and have built up a lovely database of my own workouts now.  I literally walk in the gym, select the workout and press go.  Each set i complete is a single press to confirm and the only change i ever make is when i increase rep or weight for any reason.

I know you didnt ask for workout advice but it also has suggested workouts and plans targetted to goals for body shape, muscle groups and even what equipment available.  Whatever exercise you record it will then keep a running log for PB's on that lift and highlight any future PB's in bold.

Did i mention its free of charge 🙂

I think mrs kilo use the Strong app. She says it’s quite good

I use Strong, signed up years ago when it was being developed so get lifetime premium for free. It's better than anything else I've seen down the gym, but I can't comment on what the free version is like.

Thanks for all the responses so far - I'll have a look at the alternatives people have suggested.

By way of explanation, I've recently joined the Joint Pain programme run by the Nuffield, which I understand is at least partly funded by the NHS as a way of managing the long wait times for physio / Orthopaedics appointments etc. It's 12 weeks of planned programme, with a gradual transition to a further 12 weeks of more self-directed gym work with input from their staff. We've arrived at the point where we're cleared to add in a third session to the two programmed ones, and all I want to be doing is noting what weights and reps I'm moving around week to week so that I can see some sort of progressions. The Strava link would be an added bonus as it would let me keep tabs on the fitness and freshness scores as I find them useful metrics alongside the more subjective "how do I feel?".

Google sheets on your phone, that's what I use. Is compatible with Excel but is easier to use on a phone imo.

I made my own but you can find templates on line.

The Strava link would be an added bonus as it would let me keep tabs on the fitness and freshness scores as I find them useful metrics alongside the more subjective “how do I feel?”.

Strong will talk to Strava, but Strava only takes the total time, I don't think it knows what to do with the other metrics.

IME gym stuff feel like:

1RM - f***ed for days, because it's not 1RM , it's warm up sets too, then one big max effort attempt after another until you fail. Just looking at the bike hurts.

5x5 - you feel fine, barely even sore, but there are no legs. Your mates will leave you for dust on every slight incline for the next 2 days, conveniently you're then back in the gym. So actually you never have legs.

10-20 reps x3 - "one does not simply walk after leg day" is a meme written by the bodybuilders.

If you're going to add a third session then think about the timing carefully. Depends how many rides you do a week and how flexible they are but I'd do it in blocks of rides, gym, then rest days. You can do rides back to back, or gym back to back, but don't schedule gym the days before a ride, and leave it 2 days after a heavy leg session.

e.g.

Ride
Leg heavy session
Other gym session
Rest
Ride
Ride
Leg heavy session
Rest
Rest
Ride
other gym
rest
ride
other gym
etc etc

Although at this stage I wouldn't bother splitting workouts, there's no need to do a "leg day" until you reach a point where you can't adequality tire your legs in a full body workout (same for any other body part). But any day that programs squats and deads is by default at least a heavy leg day.

Basically balancing endurance sports with gym work is really difficult to do right.

I use Strengthlog, does what I need and not looked at any others so can't compare.

For the last two years I've been doing a 5 day split work out in the evenings, changed to a 3 day full body workout early mornings at the beginning of the year. Early days but so far I prefer a full body work out, although my legs might not agree with that after 3 lots of squats a week 😀

i just use keep notes on android,  no need for anything complicated.

I just keep a spreadsheet on my phone but I just looked at that Simple Workout look and that looks ideal.

Agree with the above avoid the plans on most of these apps they are simply too generic, for example they nearly all include squats which I can't do due to a back injury so I do Hack Squats and heavy loaded Leg Press sessions

I started off with doing all body workout sessions but have now changed to dedicated days as I was doing too much.

Leg days I go all in so normally leave at least 2 days before I ride, body days I've started doing pull/push days.

I've not used it but the RP Hypertrophy app is used by people I know & Dr Mike Israetel and the others behind the app really knows their stuff.

Fitnotes. Its just a workout tracker, doesnt sync with anything, doesn't suggest workouts, its just a fancy diary.
But, it is so hassle free, its a joy to use. The free version is fine, but I like it so much, I paid for the full version.

I've just bought some dumbells to build up some muscle because of joint pain riding and injuries after falling. I've no real desire to do the weight lifting / body building, I just want to carry on MTB'ing as I get older without the joint pains / injuries. I'm 45, guessing the muscle mass is declining.

That join pain programme thing looks interesting. Might give that a go.

I've not seen it mentioned, but Hevy is brilliant - there are a few routines to choose from and you can have 4 saved routines but it's also easy to change or add exercises (for example you choose dumbbell bench press instead of barbell or you want to add some accessory lifts to your routine). It's also got a really nice rest calculator and you can put in RPE which I find really handy.

franciscobegbie
Free Member

Fitnotes. Its just a workout tracker, doesnt sync with anything, doesn’t suggest workouts, its just a fancy diary.
But, it is so hassle free, its a joy to use. The free version is fine, but I like it so much, I paid for the full version.

Yep, same here. It's just an old-skool simple app with no flashy crap, that works without getting in your way.

link

hevy app

+1 for Hevy.

Super simple to use while you’re working out if you don’t mind putting together your own plan or getting your PT to do for you.

Wow, never knew about All these apps. I just write down what I've done in a book.

Me too Mos 🤣

Boostcamp, which started life with all the Reddit Recommended Routines is decent. Free version more than fine. Paid version (not tried) if you want to build your own routine.

Gave the Hevy app a try at the gym this morning - worked well, minimal faff, with the bonus of being able to upload to Strava.

I've been using Hevy for about a year now, and only recently realised you can also have warmup sets