A genuinely free Strong app alternative.

Why people look for a Strong alternative

Strong has been one of the most recommended lifting apps for years. Its reputation is built on speed: the logging screen is fast, the plate calculator is genuinely useful, and the previous-set display gives you exactly the information you need during a rest period. For a lot of lifters, it was the first app that actually felt designed for the gym floor rather than a desk.

The search for a Strong alternative typically starts for one of three reasons. Some users find themselves wanting features that Strong does not offer in any tier — auto-regulated load suggestions, GPS cardio, or client management tools. Others run into the limits of the free plan and start comparing what a paid subscription actually adds versus what competitors offer for free. And a growing number of lifters simply want a tracker they can commit to long-term without a recurring subscription.

This article gives both apps a fair hearing. If Strong works well for you and the subscription is worth it, that is a reasonable call. But if you want a free alternative that covers the same logging fundamentals and adds progression intelligence on top, read on.

What makes Strong great (honest)

Strong earned its following. Any honest comparison starts with acknowledging what it does well.

• Fast, focused logging screen. Strong's workout log is minimal by design. Weight and reps are front and centre; everything else is out of the way. This matters when you are 30 seconds into a rest period and want to log quickly.
• Previous set shown inline. The last session's performance appears directly under each active set. You see the target and your history at a glance — no scrolling, no separate screen.
• Built-in plate calculator. Strong includes a plate calculator that tells you exactly how to load the bar for a given weight. A small but genuinely useful feature that saves mental effort mid-session.
• Routine and program builder. A well-structured program editor with a large exercise library and support for supersets and circuits covers most lifting styles.
• Workout history and charts. Volume and strength curves are charted over time, giving you a visual sense of your progress.
• iCloud sync. On iOS, Strong syncs across devices via iCloud — a reliable, low-friction solution for people who switch between iPhone and iPad.

Where the free plan ends

Strong offers a free tier that covers basic logging. The exact boundaries of what is free versus subscription-only can shift as the product evolves, so always verify the current state on Strong's own app store listing or pricing page rather than relying on a third-party summary.

In general terms, Strong has historically operated a model where core workout logging is accessible free, while certain features — including unlimited custom routines, advanced analytics, and some charting depth — are part of the paid subscription. The subscription is a one-time purchase on iOS or a recurring payment depending on the platform and package chosen.

Beyond what the paywall covers, there are features Strong does not offer in any tier: auto-regulated load suggestions based on reps-in-reserve, GPS-tracked cardio sessions, and coaching tools for managing client programs. For lifters who want those capabilities for free, a different tool is necessary.

SammaGym: what it actually offers free

SammaGym is a free-forever workout tracker built for lifters who want more than a log. Here is what is included — no subscription, no ads at launch.

• Previous set shown inline. The last session's weight and reps appear in grey directly under each active set as you log — the same UX pattern Strong made central to its experience.
• Auto-regulated progression. After each session, SammaGym suggests whether to add reps, add weight, or hold steady — using double progression combined with reps-in-reserve (RIR) feedback. You rate how close to failure each set felt, and the app adjusts the next session accordingly.
• Fast logging. Weight, reps, and RIR on one screen. Minimal friction — the app gets out of the way while you train.
• Rest timer on the lock screen. The countdown stays visible without unlocking your phone. No need to find the app between sets.
• Cardio GPS. Run, walk, or cycle with native distance, pace, and route tracking. Cardio sessions sit alongside your strength log in one unified view.
• PRs flagged automatically. Personal records are detected and marked without any manual input.
• Progress photos and volume charts. Stored offline-first with progress charted by muscle group over time.
• Offline-first. Everything works without a connection. Data lives on your device (Dexie.js IndexedDB) and syncs to the cloud when available.
• Coaching toolkit. Create programs for clients and track their sessions — included free, which is unusual across the category.

SammaGym runs at app.sammagym.com as a Progressive Web App. Install it from your browser (Add to Home Screen) and it behaves like a native app — home screen icon, offline mode, and lock-screen timer included.

Side-by-side comparison

The table below compares the two apps on the features most commonly mentioned in searches for a free Strong alternative. Strong's free-tier status reflects publicly available information as of late 2026 — verify on Strong's app store listing for the current picture.

Auto-regulated progression: the key differentiator

Both Strong and SammaGym show you what you did last session. Only SammaGym tells you what to do next.

The engine behind SammaGym's progression suggestions is double progression: you work within a rep range, say 8–12. You add reps each session at the same weight until you complete all sets at the top of the range, then the weight increases by the smallest available increment and you start from the bottom again. This is a well-established, evidence-based method for consistent strength and hypertrophy gains.

SammaGym layers reps-in-reserve (RIR) autoregulation on top. After each set, you record how many more reps you could have done before failure: 0 means you reached failure, 1 means one rep left, 2 means two, and so on. If your RIR is consistently high, the suggestion is more aggressive. If you are frequently at RIR 0 without completing target reps, the app tells you to hold weight and focus on technique rather than chasing load.

This approach follows the frameworks advocated by exercise scientists including Dr. Mike Israetel (MEV/MAV volume landmarks, Renaissance Periodization) and Jeff Nippard (evidence-based RIR autoregulation). The result is a tracker that does the programming thinking in the background — you log honestly, and the app does the arithmetic.

For a deeper look at the method, see our guide on tracking progressive overload.

Who should stay on Strong

A useful comparison is honest about when the alternative is not the better choice.

• You rely on the plate calculator. Strong's built-in calculator for loading the bar is a convenience SammaGym does not currently match. If you use it every session, factor that in.
• You are already on the one-time purchase. Strong has historically offered a one-time lifetime unlock on iOS. If you have already paid for that, the value calculation is different from a recurring subscription.
• You want a native App Store / Google Play app with a long track record. Strong has years of reviews, a stable native codebase, and established iOS and Android apps. SammaGym is a PWA — it installs and behaves like a native app, but if App Store distribution specifically matters to you, verify SammaGym's current distribution status.
• You are heavily invested in the existing ecosystem. Years of logged history, a familiar interface, routines you have refined over time — switching costs are real. If Strong's free tier covers your needs, the cost of switching may outweigh any benefit.

How to switch (or try both)

The lowest-friction approach is to run both apps in parallel for a few weeks before committing. Log the same sessions in both and pay particular attention to how SammaGym's progression suggestions compare with what you would have done on instinct — that is the clearest way to evaluate whether auto-regulation genuinely helps your training.

• 1Open app.sammagym.com on your phone and install it (Add to Home Screen from your browser's share menu).
• 2Recreate your current program in SammaGym's routine builder. Use the exercise library to find the right movements or add custom ones.
• 3Log your next session and rate your RIR honestly after each set — 0 = failure, 1 = one rep left, 2 = two left.
• 4After the session, review the progression suggestion for each exercise. Compare it with what you would have done on Strong or on instinct.
• 5Use the built-in 1RM calculator to set accurate starting weights for any exercise you are unsure about.
• 6After two to four weeks, decide which experience you prefer. Your data in SammaGym is stored offline on your device and is not deleted if you pause.

If you are comparing more broadly across free trackers, our guide to the best free workout tracker and our comparison with Hevy cover the same ground with the same honest methodology.