IronOS Strength
Strength is Elemental
Only for iPhone
Free · In‑App Purchases · Designed for iPhone. Not verified for macOS.
Three ways to train: with a coach, on your own, or with AI. Your new AI coach reads your actual training log and adapts your program every single week.
IronOS Strength is a free workout logger built for anyone serious about getting stronger. Log every set, track your progress, and measure your strength over time. Work with a coach, coach yourself for free, or let AI coach you.
AI COACHING
A real coach, built into the app. A guided intake learns your schedule, equipment, and goals, then IronOS writes your program — its own programming logic, powered by Claude. From there it reads your training log: your logged sets, your weight progression, your feedback on how each session went. Check-ins on fatigue, sleep, and life stress adjust your volume and intensity. Miss a day and your week reshuffles itself.
DURABILITY SCORE
A strength retention metric that measures how well you're holding onto your strength as you age. Built on established powerlifting standards including DOTS normalization and IPF age coefficients, the score quantifies how much of your strength you're retaining, without ever needing to test a 1RM.
LOG WITH PRECISION
Pre-calculated warmups, automatic plate math, and RPE-based autoregulation. IronOS shows you exactly what to load, tracks your rest, and captures every rep. No spreadsheets, no guesswork.
TRACK WHAT MATTERS
IronOS tracks PRs automatically across every rep range. The Progress tab charts your top sessions over time for each tracked lift.
COACH INTEGRATION
Working with a coach? They see every set as you log it. They can add notes to individual exercises, leave session-level feedback, and review your form check videos. All in one place.
FORM CHECKS
Record and upload videos mid-workout with full context attached. Your coach reviews them alongside your sets, weights, and RPE, not in a separate thread.
BUILT FOR BARBELL TRAINING
Configurable bar weights, plate inventory, cable stack settings, and deadlift start weight. Equipment that matches your gym, not a generic default.
APPLE HEALTH
Sync bodyweight automatically. Your Durability Score stays current without manual entry.
Built for lifters who care about the long game.
SUBSCRIPTION
IronOS is free to use. AI Coaching is an optional auto-renewing subscription: free for 14 days, then $7.99/month. Payment is charged to your Apple ID account when the free trial ends. Your subscription renews automatically unless canceled at least 24 hours before the end of the current period. Cancel during the trial and you won't be charged. Manage or cancel anytime in your Apple ID account settings.
Terms of Use: https://ironos.app/terms
Privacy Policy: https://www.ironos.app/privacy
more I’ve used two other apps with a coach, and I actually log in THIS app and screenshot to paste into theirs. This is so superior to easily access previous lifts, track PRs, and most exciting it integrates RPE to every set. Best strength app out there!
I’ve used two other apps with a coach, and I actually log in THIS app and screenshot to paste into theirs. This is so superior to easily access previous lifts, track PRs, and most exciting it integrates RPE to every set. Best strength app out there!
What's new in 2.0!
Three ways to train. One of them is new.
1. Work with your coach. Your programming, your check-ins, all in one place.
2. Coach yourself. Build it, log it, track it. Free, as always.
3. Let AI coach you. New in 2.0.
The AI coach is IronOS's own programming logic powered by Claude. It sees your actual training log — your logged sets, your weight progression, your feedback on how each session went. It knows whether last week landed before it writes this one.
• A guided intake learns your schedule, equipment, and goals
• Programming that adapts to your real numbers, not just your stated plan
• Check-ins on fatigue, sleep, and life stress, with automatic volume and intensity adjustments
• Missed workouts reshuffle across the rest of your week
• Availability toggles so travel and busy weeks don't derail your program
• Conservative first programs that build you up instead of burning you out
• Workout previews for anything on your calendar
Plus a faster, cleaner logger, smarter exercise naming, calendar fixes, and serious security hardening under the hood.
AI Coaching is an optional subscription ($7.99/month).
2.0.0 Aug 11
New in 1.6.5
Apple Health / HealthKit
- Import cardio workouts from Apple Watch (walks, runs, rides, etc.)
- Map Apple Watch effort rating to RPE (1-10)
- Fix duplicate cardio imports (check all existing logs, not just manual)
- Fall back to Apple's estimated effort when athlete doesn't rate
- Updated Apple Health permission strings and support/privacy copy
Workout Logger
- Workout builder "How workouts work" guide (auto-opens first time)
- Workout rename (tap title in logger header)
- Larger weight/reps/RPE adjustment buttons
- Weighted bodyweight lifts show BW + added weight separately
- Fix RPE reference modal getting jammed at top of screen
- Fix exercise picker sliding under status bar
- Fix weight field disappearing on bodyweight exercises when cleared
Draft / Resume
- Fix resume clobbering logged workout drafts
- Guard draft save against weight-stripping
- Surface lingering prior-day workouts on Today screen
- Fix unfinished past workouts not showing resume banner
Settings / UX
- Auto-save settings on More tab (no more Save button)
- Reset Tips & Onboarding option in More > Data
- Onboarding card shows above sessions, not instead of them
- Video comments sorted chronologically (coach portal + client app)
- Rest timer bell defaults to ON, persists through navigation
- Fix offline app launch delay (cache-first)
- Fix workout save hanging offline
- Dynamic OTA update ID in version string
Other
- Swipe-to-delete on completed workout cards
- Fix calendar not refreshing after saving a workout
- Password reset page on marketing site
- Security hardening
- Added crash reporting for faster bug fixes
Thanks for all the feedback and please keep it coming!
1.6.5 Jul 27
New in 1.5.0
Light Mode
- Full light mode with Dark / Light / System toggle in Settings
- Theme-aware wordmark adapts to light/dark backgrounds
- Refined colors, borders, buttons, and RPE badges for light mode
Today Tab
- Daily quote now appears after workouts are completed
- Completed workouts show as compact cards at the bottom
- Compact cardio cards (name, minutes, RPE, time in a single row)
- Long-press to edit or delete cardio entries
- Cleaner rest-day layout
- Add Workout button pinned to the bottom
Calendar Tab
- Note search across all completed workouts and coach comments
- Compact cardio rows matching the Today tab
- Cleaner session rows
- Month name replaces the "Today" button in the top bar
- Improved month grid with circular day selection
- Shared Add Workout bar across week and month views
Progress Tab
- Tap a session card to open the workout summary
- Cleaner durability
1.5.0 Jul 11
New in 1.4.5
The logger got a serious cleanup. Logging a set should feel like logging a set, not reading a spreadsheet. This update strips the noise so you can focus on the work in front of you.
What's new:
- The logger opens up one set at a time. Only your active set shows full controls, warmups included.
- Your current set is highlighted so you always know where you are.
- Cleaner steppers and a lighter Finish button.
- On-target sets stay neutral. Color only shows up when you drift off your prescription.
- Your previous lift now shows the date you hit it.
- Resuming a session shows a loading spinner instead of a blank screen.
- When your coach updates a workout mid-session, you decide whether to pull in the change.
Also in this build:
- Tapping a future workout opens the details instead of dropping you into the logger.
- Session duration is now based on your actual work, not the clock running in the background.
Fixes:
- You stay logged in if your connection drops during a session.
- Previous-lift numbers now match the right sets every time.
- Edits and deletions you make now reach your coach correctly.
- Copying a workout keeps your full rep and RPE ranges intact.
- Exercise search no longer cares about capitalization.
1.4.5 Jun 27
New in 1.4.0
IronOS now works offline. Open the app on a plane, in a basement gym, or anywhere your signal drops, and your workouts, history, and programming are right there from your last sync. No more watching the splash screen hang while it waits for a connection.
TRAIN OFFLINE
- The app loads from your saved data when there's no network
- No more getting stuck on the splash screen when you're out of range
A FASTER, CLEARER CALENDAR
- New month view you can scroll, with a day panel for the details
- Moving and deleting sessions is instant now, no more multi-second freeze
- Week view is now a simple day picker
- Set, edit, and clear your available date ranges, with a cleaner look in dark mode
BETTER LOGGING
- Your reps from last session carry over, and anything outside your target range gets flagged in amber
- Re-type your own custom exercises
- The in-progress workout card shows how far along you are on each exercise
- "Last time" now pulls from your most recent session by date
- Fixed a crash on some drafts, and Finish now waits for your videos to finish uploading
MORE ACCURATE WORKOUT TIMES IN APPLE HEALTH
- Duration now reflects the work you actually did, with longer rest built in for barbell movements and real logged time for timed exercises
- Fixed durations that came out far too short when resuming a draft
EQUIPMENT AND PLATE MATH
- Cable machines now have their own plate math with largest-plate presets
- Equipment is grouped into Barbell and Cable sections
FIXES
- Kettlebells no longer show a pound value with a kg label
- The PR star now marks your heaviest set, not the first one to beat your record
- Copied workouts no longer disappear when the name matches an existing session
- Plate math handles sub-pound micro plates correctly
- "Today" updates properly after midnight
- The tagline no longer blinks on launch
We also tightened security behind the scenes. Keep the feedback coming!
1.4.0 Jun 19
What's New in 1.3.3
Train anywhere, even offline:
Workouts now save locally when your connection drops and sync automatically once you're back online.
Calendar gets faster:
- Resume an in-progress workout right from the month view
- Tap the week range or month label to jump back to today
- Empty days now include a quick Log Cardio option
Smarter logging:
- "Last time" lookups now sort by your actual training date, not when the entry was saved
- The current date stays accurate across Today, Calendar, and the logger, even after late-night or overnight sessions
- New tips explain the working-weight / auto-warmup field, plus long-press "lbs" on warmup weight for a quick explainer
- Roomier layout with a tidier workout comment field
Bigger exercise library:
- 17 new compound movements including Arnold Press, Close-Grip Bench, Inverted Row, and Bulgarian Split Squat
- 31 exercises now recognize common aliases, so searches like "DL," "Military Press," and "Lateral Raise" find the right movement
Keep the feedback coming!
1.3.3 Jun 15
What's New in 1.3.2
Your workouts now sync to Apple Health. Finish a session in IronOS and it sends your workout and calorie burn to Apple Health automatically, so your lifting counts toward your activity right alongside your runs and rides.
This update also includes:
Set your availability: long-press any calendar day to mark yourself Limited or Unavailable across a range of dates.
Cleaner logging: compact set rows, a smarter Save button, and failed (zero-rep) attempts no longer skew your PRs or charts.
Better cardio charts: stacked progress toward your target, with live pace while a session is in progress.
Coach fixes: prescribed set and rep ranges display correctly, and reps logged within range are no longer flagged as changed.
Faster launch, more reliable Apple Health bodyweight sync, and a lot of visual polish throughout.
Thanks for using IronOS. Keep the feedback coming.
1.3.2 Jun 13
What's New in 1.3.0
Logging a workout is smoother
Leaving a workout now autosaves a draft, so you never lose progress. Tap "Finish" to complete it, or back out anytime and pick up later.
Logged sets collapse into a clean one-line summary. Tap to expand and edit. Warmups do the same.
A green checkmark in the header shows your work is saved.
We'll confirm before you finish a workout, and any exercises you didn't get to are simply skipped, not deleted, so they're still there when you come back.
Set a custom bar weight per exercise.
Rest timer options simplified to 1:30, 3:00, and 5:00.
IronOS now remembers your last reps for rep ranges across workouts.
Swipe a session in exercise history to reveal its warmup sets.
Fixed deadlift and lighter-than-135 warmups not filling in correctly.
Full cardio logging
Log any cardio activity with minutes and RPE, on its own or as part of a workout.
Cardio now reads naturally, like "30 min @ RPE 6."
Add cardio straight from the calendar or the "+ Add Workout" sheet.
Cardio-only days get a cleaner, simpler view.
Cardio minutes cap raised from 120 to 600.
Today screen
Sessions with a draft in progress now show a "Resume Workout" label.
A green resume pill stays visible while a workout is live, no matter which tab you're on.
Workout actions are tidied into a single "+ Add Workout" sheet.
Dismissing a coach-prescribed workout no longer wipes the prescription.
Calendar
A green "Resume" badge marks any session with a workout in progress.
Move a workout to another day from the day menu or by long-pressing it.
Progress and tracking
Cleaner volume and cardio charts with weekly bars and correct month labels in the 6-month view.
Bodyweight and zero-weight exercises now show their history and previous session.
Messages
Replies are now grouped into threads by workout and collapse for easier reading.
Faster, snappier message loading.
Workout library editor
Redesigned to match the logging experience.
Drag to reorder exercises, swipe to delete, and search the exercise library right inside the editor.
Settings and polish
Replaced info icons with clearer tappable labels and one-time tips.
App version now shows on the More tab.
Under the hood
Faster, more reliable data loading and instant updates when you finish a workout.
Switching accounts clears on-device data, and logging back into the same account keeps your drafts.
Fixed real-time coach notifications.
1.3.0 Jun 10
New in 1.2.5
- Fix set/rep range display on Today card; preserve setsMax in loggerExToCoach
- Add spaces around × in prescription strings for readability
- Prescription now displays below exercise name on Today and Logger screens
- Prescribed set range shows original coach-prescribed min-max (e.g. 2-3) instead of
carried-over count
- Align RPE dashes with RPE values in completed workout view
1.2.5 Jun 1
New in 1.2.4
- Fix bodyweight exercise previous lifts and cable category lookup via aliases
- Allow recording failed set attempts (0 reps)
- Set count now defaults to your previous workout's choice within the prescribed range
- Swipe-right on sets shows only the relevant option (add warmup or add working set)
- Duration exercises show previous sets regardless of prescription match
- Duration timer now plays an audible alarm when the set completes
1.2.4 May 29
New in 1.2.3!
Inbox / Notifications
- Rebuild inbox: single chronological feed replacing two-tab messaging/feedback UI
- Remove direct messaging and calendar comments from inbox
- Timestamp-based read tracking instead of per-row read flags
- Unread dot indicator on feed items newer than last viewed
- Inline video playback with tap-to-play (paused first frame + play overlay)
- Video comment cards show set details (e.g. "Deadlift - 1 x 420 @ RPE 8")
- Inline reply threads on each feedback card
- Tab icon changed to speech bubble with lines
Workout Logger
- Optimistic log update: completed workout shows instantly after tapping Done
- Rep/set range display on prescribed exercises
- Block header prescription shown on all exercises including single-block
- Rep count cascades down to unlogged sets in same block
- BW-loaded exercises (pull-ups, chin-ups, dips) pre-fill with bodyweight
- Duration exercises: trends track by duration, auto-fill previous duration, PR star
for longest
- Fix prev lift showing ramp set weight instead of top working set
- Fix prev session notes not appearing
Progress
- Bodyweight exercise progress: reps for BW, bodyweight load for
pull-ups/chin-ups/dips
Programs
- Clean up future calendar entries on program deactivate
- Sync custom program schedule to client_calendar for coach visibility
Other
- Timer notification sound plays after duration exercise completes
1.2.3 May 25
New in Version 1.2.0
Durability Score (major overhaul)
- Real age-specific strength standards from OpenPowerlifting (2.3M drug-tested
entries), replacing synthetic McCulloch-dampened standards
- Two scoring paths: standard path (age baked into data) vs peak retention (full
McCulloch decay)
- Per-lift e1RM sparkline charts (swipe left on lift card) with moving age/weight
standard dashed line
- Sparkline color matches per-lift score (green at/above standard, yellow/orange/red
below)
- Flat 100 line on composite chart (replaces confusing dynamic standard curve)
- Chart y-axis scales to accommodate scores above 100 without clipping
- Green/red fill between score line and 100
- Tighter durability card layout (all lifts visible on one screen)
- Chart info modal updated for new chart behavior
- Score info modal updated with per-lift e1RM chart explanation
- OHP extrapolation cited to Rippetoe & Kilgore's Practical Programming
- Rippetoe added to references in score info modal
- Fixed inflated score for sub-standard lifters over 40
- Consistent text contrast across all info modals
Bug Fixes
- Post-workout comment now saveable (returnKeyType + blurOnSubmit)
- Info icon modals (RPE, Weight, logger help) respect showInfoIcons setting
1.2.0 May 20
What's New in 1.1.8
Custom program builder
- Start date picker: choose "This week", "Next Monday", or "In 2 weeks" instead of
forcing current week
- Workouts placed on selected days (M/W/F etc.) instead of spread evenly across
remaining days
- Library workout names retained (e.g. "Upper Body") instead of renaming to "Workout
A/B/C"
- Next week's workouts shown on calendar as preview
Durability tab
- Age standard dashed curve on durability chart (varies over time with
bodyweight/strength)
- Green fill between score and standard curve; red fill when below
- Removed y-axis clutter (only 100 line remains)
- Reorganized score info modal from 10 sections to 7
- New chart info modal explaining dots, colors, standard curve, fills, and time ranges
Programs section
- Equipment categories (Barbell, Dumbbell, Bodyweight) in Programs & Workouts
- "Current Program" section shows active program or "No active program"
- Prompt to update program template when athlete modifies exercises during a session
Workout library
- Long-press actions: rename, edit exercises, delete
- Full exercise editor modal (reorder, remove, edit sets/reps/RPE, add exercises)
- "+" button to create new workouts directly from library
- Exercise picker sources from database (coach + client exercises) with grouped
categories
Bug fixes
- Fix deletedKeys crash for coached athletes building custom workouts
(plannedResult.data null)
- PR stars now show only current per-rep records (old PRs lose star when surpassed)
- Cross-rep suppression: equal weight at different reps both count (1x110 and 3x110)
- Hide drag handle on unstarted workouts (was non-functional)
Performance
- Library sheet opens faster (use profile.id from context instead of getUser() network
call)
Security
- RLS policies for 9 dashboard-created tables documented in migration 0010
- Defense-in-depth owner filters on all DELETE/UPDATE calls (client app + coach
portal)
1.1.8 May 18
What's New in v1.1.7
- Copy workouts with a long press from the Today tab or any logged session on the
calendar
- PR stars in the Progress tab now show your current per-rep records in session detail
- Duration timer plays a notification sound when complete
- Durability Score lifts and Progress chart lifts are now separate settings
- Durability Score info modal redesigned with per-lift detail
Bug Fixes
- Copied workouts now preserve the original weights instead of opening blank
- Aliased exercises (e.g. "Tricep Pushdowns") now use the correct equipment category
- Bodyweight exercises like pull-ups and dips now appear in workout history
- RPE badge shows the correct color for range prescriptions (e.g. 7-8)
- Previous weights load reliably when opening planned workouts
- Info modal text corrected for set and warmup gestures
1.1.7 May 15
Kettlebell kg support -- Enter weights in kg, app auto-converts to lbs
RPE range support -- Coaches prescribe "7-8", athletes see range compliance
Exercise picker keyboard fix (iOS) -- Keyboard no longer blocks the exercise list when adding cardio
Calendar: copy from long press -- Long press a day with a workout to copy it directly, saves two taps
Volume tab info modal -- ⓘ button explains tonnage, WHO cardio targets, RPE intensity mapping
Email scanner fix -- Invite and signup links now work reliably; scanner bots can no longer consume the token before the user clicks
Login tagline -- Updated to "STRENGTH IS ELEMENTAL"
Workout save performance -- Save is significantly faster (4 network calls reduced to 1); added "Saving workout..." overlay for clear feedback
1.1.6 May 14
Workout Logger
- Plate math info modal -- "Weight ⓘ" in column headers
- Swipe right on set row to add sets; info modal; icon spacing fix
- Swipe right auto-triggers add menu without requiring a tap
- Both taps on exercise now open the exercise configurator (removed quick-add
shortcut)
- Program workout delete
- Prev note matching aligned with prev lifts by rep scheme and session
- Fix prev note matching for coaches
Progress / Volume
- Cardio chart added to volume tab
- Tonnage summary card removed
Onboarding / UI
- RPE onboarding guide
- Text contrast fixes
- Badge notifications fixed (coach_feedback table)
1.1.5 May 14
What's New in 1.1.0
- Previous workout data now carries over correctly for aliased exercises
(e.g. RDL, Tricep Pushdown)
- Previous weight auto-fills even when your coach adjusts RPE between
sessions
- Decimal weights supported in the working weight field
- Rest timer now clears when you finish an exercise instead of carrying
over
- Prescription (sets x reps @ RPE) shown on collapsed exercise cards
- Coach notes are now editable by athletes
- Getting started tips for new users
- Previous session history now scans all past workouts, not just the
most recen
1.1.0 May 10
What's new in 2.0!
Three ways to train. One of them is new.
1. Work with your coach. Your programming, your check-ins, all in one place.
2. Coach yourself. Build it, log it, track it. Free, as always.
3. Let AI coach you. New in 2.0.
The AI coach is IronOS's own programming logic powered by Claude. It sees your actual training log — your logged sets, your weight progression, your feedback on how each session went. It knows whether last week landed before it writes this one.
• A guided intake learns your schedule, equipment, and goals
• Programming that adapts to your real numbers, not just your stated plan
• Check-ins on fatigue, sleep, and life stress, with automatic volume and intensity adjustments
• Missed workouts reshuffle across the rest of your week
• Availability toggles so travel and busy weeks don't derail your program
• Conservative first programs that build you up instead of burning you out
• Workout previews for anything on your calendar
Plus a faster, cleaner logger, smarter exercise naming, calendar fixes, and serious security hardening under the hood.
AI Coaching is an optional subscription ($7.99/month).
more Version 2.0.0 Aug 11
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