stronglifts
strong lifs 5x5 tracker
Free · Designed for iPad. Not verified for macOS.
Track your Stronglifts 5×5 workouts with a clean, focused interface designed to keep you lifting — not tapping.
SIMPLE & EFFECTIVE
The Stronglifts 5×5 program alternates between two workouts (A and B) using five compound barbell exercises: Squat, Bench Press, Barbell Row, Overhead Press, and Deadlift. This app handles the programming so you can focus on your lifts.
SMART PROGRESSION
- Automatically increases weight after successful sets
- Tracks consecutive failures and applies deloads when needed
- Warmup sets calculated automatically based on your working weight
DURING YOUR WORKOUT
- Tap sets to log reps as you complete them
- Built-in rest timer with automatic recommendations
- Collapse completed exercises to stay focused on what's next
- Visual plate calculator shows exactly which plates to load
WORKOUT HISTORY
- Review past workouts with completion status at a glance
- Track your progress over time
APPLE HEALTH INTEGRATION
- Completed workouts saved to Apple Health as strength training sessions
PLATE CALCULATOR
- Standalone plate calculator for quick reference
- Visual bar diagram with color-coded plates
Built for lifters who want to get stronger without distractions.
more What's New
• Fully Editable Programs — Customize any workout program to fit your needs. Change exercises, sets, reps, and schedule. Built-in programs (StrongLifts 5×5, Texas Method, Madcow, Wendler 5/3/1) now serve as templates you can personalize.
• 80+ Exercise Database — Swap exercises with alternatives from a searchable database. Replace Barbell Squat with Leg Press, Bench Press with Dumbbell Press, and more.
• Interactive Plate Loading — Tap plates to add them to the bar during your workout. Tap a plate on the bar diagram to remove it. See your plate setup update in real time.
• Redesigned Settings — Settings are now organized into clear groups: Program, Exercises, Body Stats, Music, Account, and Data. Each exercise has its own detail page for weight, increments, and alternatives.
• Apple Watch Widget — See your next workout at a glance right from your watch face.
1.7 Sep 6
Apple Watch Widget
• Add StrongLifts to your watch face as a complication
• See your next workout, exercises, and set scheme at a glance
• Supports rectangular, circular, inline, and corner styles
Workout DJ - Spotify Support
• Choose between Apple Music or Spotify as your music provider
• Automatic playlist generation based on your favorite artists
• Music adapts to rest periods during your workout
Improved Data Persistence
• Fixed an issue where settings and workout history could reset after signing in with Apple
• iCloud sync is now more reliable with graceful fallback to local storage
1.6 Aug 25
What's New in StrongLifts v1.5
Workout DJ
• Auto-plays pump-up music from your favorite artists as your rest timer nears completion
• Customizable lead time (5/10/15/20 seconds before timer ends)
• Search and save favorite workout artists from Apple Music
• Now Playing bar with playback controls during workouts
• Requires Apple Music subscription
Multi-Program Support
• StrongLifts 5×5 (with 4 variants: 5×5, 3×5, 3×3, 1×5)
• Texas Method (Volume / Recovery / Intensity)
• Madcow 5×5 (weekly ramping)
• Wendler 5/3/1 (4-week mesocycles with training max editing)
Strength Levels
• Per-exercise strength classification (Beginner → Novice → Intermediate → Advanced → Elite)
• Gender and bodyweight-based standards
• Progress bar showing percentage to next level
• Color-coded badges on home screen
Progress Charts
• Working weight and estimated 1RM chart modes
• Pinch-to-zoom and drag-to-scroll
• 12-session weight projections with dashed future lines
• Per-exercise color coding and toggles
• Automated insights: deload warnings, stall detection, streak recognition, milestone alerts
Apple Watch Companion
• Start/complete workouts from your wrist
• Real-time heart rate and active calories
• Interactive plate loading guide (tap plates in sequence)
• Rest timer with heart rate recovery detection ("Ready" indicator)
• Weight adjustment (±5 lbs) per exercise
• Rep picker with AMRAP support
Workout Execution
• Warmup sets auto-calculated with progressive loading
• Collapsible exercise cards
• Mid-workout weight editing with ±5 buttons or direct input
• Inline plate calculator showing which plates to load per side
• Quick lbs/kg toggle during workouts
• Workout elapsed time and exercise completion counter
• Workout completion celebration with confetti and summary card (duration, sets, total volume)
Rest Timer
• Auto-starts: 90 seconds after successful sets, 5 minutes after failed sets
• +30 second extension button
• Skip button
• Heart rate recovery indicator (with Watch)
• Haptic feedback on completion
History & Analytics
• Full workout history list with per-exercise success/failure indicators
• Workout detail view with set-by-set breakdown, reps, heart rate data
• AMRAP set indicators
Plate Calculator
• Standalone plate calculator tab
• Target weight input with ±5 adjustment
• Visual plate bar diagram with powerlifting colors
• Detailed plate-per-side breakdown
• "Closest achievable" warning for impossible weights
Account & Sync
• Sign in with Apple, Google, or Facebook
• iCloud sync across all your Apple devices
• HealthKit integration: saves workouts with exercise metadata, active energy, heart rate
Settings
• Bodyweight and gender for strength calculations
• Weight unit preference (lbs/kg)
• Per-exercise working weight editing
• Per-exercise weight increment customization (2.5, 5, or 10 lbs)
• Reset all weights / delete all workouts
1.5 Aug 23
Apple Watch App
• Follow your workout, complete sets, and track heart rate from your wrist
• Start or cancel workouts from either iPhone or Watch
• Plate calculator — tap to mark plates as loaded while setting up the bar
• Rest timer with heart rate recovery tracking
Multiple Programs
• StrongLifts 5×5 (with 3×5 and 1×5 variants), Texas Method, Madcow 5×5, and Wendler 5/3/1
Strength Levels
• See your classification from Beginner to Elite for each lift
• Progress bar showing how close you are to the next level
Other
• Configurable weight increments per exercise
• iCloud sync with Sign in with Apple
• Bidirectional iPhone ↔ Watch sync for sets, weights, and reps
1.4 Aug 17
What's New in v1.3
• Apple Watch companion app — follow your workout, complete sets, and track heart rate right from your wrist
• Start or cancel workouts from either iPhone or Apple Watch
• Plate calculator on Watch — tap plates to mark them as loaded while setting up the bar
• Strength level badges — see your classification (Beginner through Elite) for each exercise based on strengthlevel.com standards
• Progress bar showing how close you are to the next strength level
• Body stats settings — set your bodyweight and gender for accurate strength classifications
• Multiple program support — StrongLifts 5x5, Texas Method, Madcow 5x5, and Wendler 5/3/1
• StrongLifts variants — choose between 5x5, 3x5, or 1x5 rep schemes
• Configurable weight increments per exercise
• iCloud sync with Sign in with Apple
• Progress charts with strength level insights
• Heart rate recovery tracking during rest periods
1.3 Aug 16
What's New in Version 1.1
• Live Heart Rate Recovery: Your Apple Watch now tracks heart rate during rest periods and shows a "Ready" indicator when you've recovered below 120 BPM, so you know exactly when to start your next set. A haptic tap on your wrist tells you when you're good to go.
• Progress Charts & Analysis: View your weight progression over time with interactive charts for each exercise. Smart analysis warns you when a deload is approaching, detects stalled lifts, and tracks your momentum.
• Mid-Workout Adjustments: Change weights on the fly with +/- buttons or tap to type. Open Settings during a workout to adjust increments without losing your place.
• Custom Weight Increments: Set per-exercise increments (+2.5, +5, or +10 lbs) instead of the default. Great for fine-tuning deadlift or overhead press progression.
• Color-Coded Sets: Set circles change color based on performance — green when you hit your reps, shifting to blue for bonus reps, and red/orange for missed reps. See at a glance how each set went.
• 15 lb Plate Support: Added 15 lb plates to the plate calculator for gyms that carry them.
• iCloud Sync (Optional): Sign in with Apple from Settings to sync your workout data across devices via iCloud. Works fully offline without signing in.
• New App Icon: Redesigned bold icon.
1.1 Aug 15
fixed crash
more Version 1.8 Sep 9
Data Not Linked to You The following data may be collected but it is not linked to your identity: