LiftStrong - 5x5 Workout

LiftStrong is the free barbell workout tracker built around the proven 5x5 strength programme. It handles everything — which exercises to do, how much weight to lift, when to increase, and when to deload. You just show up and lift. THE 5x5 PROGRAMME The most effective beginner and intermediate strength programme, proven since the 1960s. Three workouts per week, five compound exercises, progressive overload built in. LiftStrong alternates between Workout A (Squat, Bench Press, Barbell Row) and Workout B (Squat, Overhead Press, Deadlift) automatically. SMART PROGRESSION Complete all your reps? The weight goes up next session — +2.5kg for upper body, +5kg for deadlift. Fail three times in a row? The app deloads by 10% so you recover and rebuild. No thinking required. TRACK EVERYTHING Progress charts for every exercise — tap data points for exact values All exercises on one combined chart with colour-coded lines Personal records detected and celebrated automatically Estimated 1RM calculated from your working sets Bodyweight tracking with trends Shareable monthly recap cards REST TIMER 3-minute countdown with beep alert. When it expires, switches to counting up so you know exactly how long you've been resting. Continues running in the background. Resets automatically when you log the next set. COMMUNITY Pair with up to 5 training buddies Compare progress side-by-side Nudge inactive friends back to the gym Real-time buddy chat with workout sharing Leaderboards: weekly volume, all-time, and streak Monthly challenges with Bronze, Silver, and Gold tiers 23 achievement badges across volume, consistency, strength, and social categories HEALTH INTEGRATION Syncs workouts and bodyweight to Apple Health automatically when enabled. Your strength training sessions appear alongside all your other fitness data. ADDITIONAL FEATURES Warmup calculator with progressive sets Plate calculator — shows exactly what to load Dark mode optimised for gym use kg and lb unit switching CSV data export Cloud backup with free account Works completely offline Smart workout reminders based on your training schedule NO PAYWALL Every feature is free. No subscription. No "upgrade to unlock". No ads. Just a workout tracker that does its job. Download LiftStrong and start getting stronger today.