Hold Strong: Train Smarter
Isometric Exercise Timer
Free · In‑App Purchases
New: 30-Day Challenge — set a goal, follow the plan, transform your strength. Hold stronger.
Build unbreakable strength with dead hangs, planks, and wall sits. Hold Strong combines precision timing with smart tracking and Apple Watch integration — zero equipment needed.
"Isometric exercise training is the most effective mode for reducing both systolic and diastolic blood pressure." — British Journal of Sports Medicine, 2023
WHY ISOMETRIC TRAINING
Static holds are among the most effective and underrated training methods in exercise science. They activate up to 95% of muscle fibres, reduce systolic blood pressure by an average of 8.2 mmHg, and build functional strength with zero joint impact. No gym, no weights, no special clothing.
Five minutes a day is all it takes.
30-DAY CHALLENGE
Pick any exercise, set your current best and a 30-day goal, and Hold Strong builds a progressive daily plan that ramps up gradually. Track your streak, hit each day's target, and earn your completion badge. The first 7 days are free — unlock the full 30 days with Premium.
PRECISION TIMER
A tension-arc progress ring at 60fps with tenth-of-a-second precision. Hit your target and the ring turns gold — Overtime Mode keeps you pushing beyond your goal.
PROGRESS TRACKING
Personal records logged automatically. Weekly charts reveal your strength gains over time. Personal bests are celebrated when you hit them.
APPLE WATCH
A full-featured companion app. Track holds from your wrist with haptic feedback and real-time coaching — no phone required mid-set.
VOICE CONTROL
Completely hands-free. Say "start", "stop", or "next exercise". Over 200 motivational messages tailored to each exercise keep you going through tough holds.
MOTION DETECTION
Keep your phone in your pocket. Hold Strong uses the accelerometer to detect the moment you drop from the bar, stand from a wall sit, or break your plank — and stops the timer automatically.
FREE EXERCISES
Dead Hang, Plank, and Wall Sit — the three most effective isometric exercises, free forever.
PREMIUM EXERCISES
Unlock unlimited custom exercises with Premium.
SIRI SHORTCUTS & NFC AUTOMATION
Add Hold Strong to the Shortcuts app and say "Hey Siri, start my plank." Automate with NFC tags — tap your mat to launch instantly.
APPLE HEALTH
Every workout syncs to Apple Health automatically.
SIMPLE PRICING
Free to use. Upgrade once — no subscription, no recurring charges. Unlock unlimited exercises, 30-day challenges, 4-week chart history, detailed statistics, and Siri Shortcuts and support development
Ratings & Reviews
30-Day Challenge is here — pick any exercise, set your current best and a day-30 goal, and Hold Strong builds a progressive daily plan just for you. Each day's target ramps up gradually so you grow without burnout. Track your streak on the challenge calendar and earn your completion badge.
The first 7 days are free. Unlock the full 30 days with Premium.
More encouragement audio for your exercises.
The developer, Peter Ong, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Not Collected
The developer does not collect any data from this app.
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- Peter Ong
- Size
- 19 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 16.6 or later.
- iPhone
Requires iOS 16.6 or later. - iPad
Requires iPadOS 16.6 or later. - Apple Watch
Requires watchOS 11.0 or later.
- Languages
- English
- Age Rating
4+
- 4+
- In-App Purchases
Yes
- Hold Strong: Train Smarter $4.99
- Copyright
- © 2024 Peter Ong