Strong App Alternative: Free vs PRO Limits and When to Switch

The best Strong app alternative depends on what you are missing. Strong is a simple, fast workout log: the free version saves unlimited workouts but only 3 custom routines, and Strong PRO costs $4.99 a month or $29.99 a year in the US App Store. If you want more saved routines and a log with a social feed, Hevy is the tracker most people compare it with. If you want the app to build the plan for you, choose a planner such as GYMDONE, which creates routines from your target muscles, session length, equipment and joint restrictions. And if you only follow one program, a notebook or spreadsheet with clear progression rules is a free alternative.

Below is an honest comparison based on each app's own store listing and help pages (checked on 29 October 2026), what Strong limits in the free version, and a three-day barbell plan you can set up in any app.

What the Strong app does well

Before switching, it is worth knowing what you would give up. According to its App Store listing and help center, Strong:

• describes itself as having the simplest interface of any fitness app, and is optimized for a progressive barbell routine;
• logs warm-up, failure and drop sets, supersets, assisted bodyweight and timed exercises, with an automatic rest timer;
• shows personal records, volume and estimated one-rep max over time;
• has a full Apple Watch app that logs workouts with or without your iPhone, and is also available on Android;
• exports your data as a CSV file, and its app names 11 languages.

If you like a minimal log and already know your program, Strong is very good at that, and its 4.9 rating from over 100,000 reviews shows it. People usually look for an alternative because of the 3-routine limit, because they want a plan built for them, or because they want features such as a social feed.

Strong free vs Strong PRO

Strong's help center lists what PRO adds, and the App Store listing states the free limit. Prices are from the US App Store on 29 October 2026; they differ by country and can change.

Three routines is enough for a simple A/B program or a 3-day full-body workout, but not for a four-day upper/lower split with separate A and B days, or for rotating programs.

Strong vs Hevy vs GYMDONE

The table only lists what each app states in its own listing or help pages. "Not listed" means the app does not mention it, not that it can never exist.

In short: Strong and Hevy are loggers for people who already have a program, and Hevy adds a social side. GYMDONE costs more per year but is built around planning, so it suits you if you do not want to design routines yourself. We compared the other two in detail in our Hevy alternative guide and Fitbod alternatives guide.

A three-day barbell plan to set up in any app

Strong was built around barbell programs like this one, so it is a fair first test for any new app. Alternate two days, three times a week: A, B, A one week and B, A, B the next, for example on Monday, Wednesday and Friday. It fits into Strong's 3 free routines too.

• Day Abarbell squat3 × 5bench press3 × 5barbell bent-over row3 × 8plank3 × 30–45 s
• Day Bbarbell squat3 × 5overhead press3 × 5barbell deadlift1 × 5lat pulldown3 × 8–10

Starting weight: pick a weight you can lift for all sets with 2–3 reps left in the tank. If you used Strong, start at your last working weights; its estimated one-rep max chart helps, and our guide on how to estimate your one-rep max explains the math.

Progression: when you complete every set with good form, add the smallest step next session (2.5 kg on squat and deadlift, 1–2.5 kg on presses and rows). When you miss reps two sessions in a row, take 10% off that lift and build back up. Rest 2–3 minutes between the heavy sets; see how long to rest between sets. The rules behind this are in our progressive overload guide.

How to switch from Strong without losing progress

1. Export your history. In Strong, open Settings and choose Export Strong Data on iPhone or Export Data on Android. You get a spreadsheet-friendly CSV file; keep it as your archive.
2. Note your working weights. For each main lift, write down the weight and reps of your last hard sets.
3. Rebuild only the routines you use. Recreate your current week, or let the new app build a plan from your goal, days and equipment.
4. Repeat the same weights in the first week. Then progress as above, and log every set; a workout log is what shows you what to beat next time.
5. Cancel PRO where you bought it. On iPhone in Settings, under your name, then Subscriptions; on Android in the Google Play app.

Common questions

Is the Strong app free?

Yes. Strong is free to download and lets you log unlimited workouts, with up to 3 custom routines. Strong PRO adds unlimited routines, all charts, body measurements and calculators.

Is there a free alternative to Strong?

Most workout apps, including Hevy and GYMDONE, can be downloaded for free and offer a paid plan for full access. Compare what each free version includes with how you train; a notebook or spreadsheet is free with no limits but needs more manual work.

Can I import my Strong data into another app?

Strong exports a CSV file. Hevy can import a Strong CSV; GYMDONE's listing does not mention a Strong import, so keep the export as your archive and enter your current working weights.

Strong or Hevy: which is better?

Both are good loggers. Strong focuses on a minimal interface and barbell training; Hevy adds a social feed and one more free routine. If you want the plan made for you, a planner fits better than either.

Sources

• Strong on the App Store (US): features, free limit, languages and in-app purchases
• Strong Help Center: what is Strong PRO?
• Strong Help Center: can I export my workout data?
• GYMDONE on the App Store (US)