Strength log. Children engaging in weight training increase their maximal strength by up to 50%. Instructions for the barbell curl exercise. You’ll learn why strength training is the way to a strong and healthy body, the best exercises and workout routines, nutrition tips to get the most out of your efforts, and so much more. Your 1RM is the max weight you can lift for a single repetition. About Us StrengthLog is a free workout tracker for lifters, by lifters. It is great in the free version, and fantastic in the premium version. Our comprehensive guide gives you the tools to succeed. StrengthLog is a free app that lets you log unlimited workouts, view progress, and access training programs for different goals. Weak legs limit your overall strength and muscular development. Your squat program is generated! Calculate the weights for your powerlifting competition attempts with this calculator, and learn strategies for your meet attempts. Lower yourself as deep as you can, while inhaling. Whether you are a powerlifter, bodybuilder, or general strength athlete, you can find exercises, guides, and statistics to help you reach your goals. To reach that goal, it’s important for us to hear what our users have to say. Read about the best tricep exercises, and how you can combine them into a triceps workout. Jun 9, 2022 · Are you looking for a chest, shoulder, and tricep workout to gain upper body mass and strength? Then you’ve found the right article! This is a blueprint for building your pushing muscles with a selection of the best bodybuilding exercises available. See how the exercise is performed, the proper technique, and which muscles are worked. Jul 22, 2025 · This is a premium feature. Whether you have a physically demanding job, want to get better in a sport, or are simply trying to stay fit, active, and healthy, functional Strong is an intuitive, easy to use workout tracker and strength training planner, trusted by more than 3 million people to help them stay on track in the gym. Inhale, brace your core lightly, and squat down as deep as you can with good form. Jan 5, 2023 · German Volume Training is an old-school training program popularized by strength coach Charles Poliquin. Our goal with our workout tracker app StrengthLog is to offer a reliable compass to our users, regardless of where they are in that journey. That said, we still got a premium side of the app for those of you who want more: Premium training programs & workouts Premium features like RPE/RIR, quick stats, more statistics More powerful program Jun 11, 2024 · Are you looking for a strength training program to build muscle, gain strength, improve your health, or get in better shape? You’re reading the right article! In this guide, we list 10 of our best workout routines, from beginner programs to advanced 5- and 6-day routines, to help you reach your goals regardless of your experience and fitness level. 15 Advanced Strength Training Techniques for Muscle & Strength [Podcast] How Do You Reduce Muscle Soreness? New Q&A! The 8 Mandatory Bodybuilding Poses: A Complete Guide [Podcast] This Is Why You Don’t Need to Stress about Protein Timing How to Train Your Neck Muscles: Exercises & Workout How to Train Your Transverse Abdominis: Exercises & Guide 5 days ago · Stay up to date with our latest articles, log your workouts, and track your training progress with StrengthLog, our free workout app. How to deadlift with good technique and form, what muscles are worked in the deadlift, and training programs to get stronger. Everything is explained in detail and in easy-to Feb 16, 2023 · A simple but very effective glute training program, that can give you great glute growth and strength gains if you give it your best effort. Use our 1RM calculator to calculate your one rep max in any exercise. On this page, you’ll learn about bench press strength standards, how to get stronger in the bench press, and how to perform the bench press with a strong, safe technique. Weight Log Your Lifestyle Coach will tell you how much you weigh at each session of Prevent T2. By training your entire body two or three times per week, you engage all your major muscle groups each session, allowing for maximum workout intensity, recovery, and muscle growth. StrengthLog. Here’s A Summary from the StrengthLog Play Store Page The StrengthLog App is both a workout log and a source for proven strength training programs and tools that will speed up your gains. All strength training exercises have detailed instructions, muscles worked, and a video demonstration. The cable close grip seated row works your back muscles in a horizontal pulling movement. Sep 10, 2019 · Our goal is to make it the best possible workout log app for the serious gym-goer, wheter you are a powerlifter, bodybuilder, weightlifter, or crossfitter. com and we'll get back to you within a workday! Jan 3, 2024 · By tracking your workouts in a workout log app, you can significantly improve your strength training results. Apr 8, 2025 · This guide has everything you need, including the best calisthenics workout plan, to take your bodyweight training to the next level. The weightlifters he trained reportedly used this program in the off-season to bulk up and add a lot of muscle mass fast. By regularly recording your weight, you gain clarity on your progress, helping you to stay motivated and identify patterns or plateaus in your journey. With a premium subscription, you can get more features, statistics, and tools to boost your gains. Reverse the movement with May 31, 2023 · This strength workout requires no advanced training equipment, only an adjustable bench, a barbell, a cable pulley machine, and a set of dumbbells and weight plates suitable for your fitness level. It is primarily for advanced beginners and intermediate bodybuilders, although anyone can follow it, regardless of training goal or experience. The app is built by lifters, for lifters. Boost gains, stay consistent & hit goals faster, on FitWithGuru. machines, and one of the Nov 30, 2023 · Learn about the best core exercises to develop your core muscles. May 2, 2023 · This arm workout with dumbbells is everything you need to build bigger arms in the comfort of your home and without expensive gym equipment. In this guide, you’ll learn what Jan 5, 2023 · German Volume Training is an old-school training program popularized by strength coach Charles Poliquin. Sep 8, 2025 · Track your workouts smarter with 7 powerful strength training log templates. Your hosts, Daniel Richter and Philip Wildenstam, are two Swedes with decades of experience in the gym, as well as reading and translating science into understandable insights for anyone looking to gain a better understanding of how to reach their fitness goals. This screenshot shows how many reps I’ve done in each interval of my 1RM in the squat. Jan 4, 2024 · The push pull legs (or PPL for short) split is one of the most popular workout programs for building muscle and strength gains. Feb 3, 2023 · StrengthLog’s 6 Day Workout Split is a six-week training program for bodybuilders looking to build muscle like a pro. StrengthLog offers over 100 strength training programs and workouts for different goals, muscle groups, and experience levels. While the primary aim of this program is to build muscle, you can expect to gain strength as well. Use our old school squat program calculator below to generate your program. Better posture. Jan 11, 2024 · This beginner strength training program is everything you need to gain strength, lean muscle mass, and reap the benefits of weight training. 5kg). Compare your strength in the squat, bench press, deadlift, and more. The basic outline of the program is this: Three workouts per week May 9, 2022 · This article outlines a superset workout for chest and back, guaranteed to stimulate muscle growth and save time. Reverse the motion when you’ve touched the floor, and push yourself up to straight arms again while exhaling. Mar 1, 2024 · Creatine is one of the best supplements you can take if your goal is strength and muscle growth. Commentary The push-up is a Jun 30, 2022 · A printable Weight log sheet is a handy tool for tracking your weight loss or fitness journey. It’s also a very time-efficient way to structure your training week and might be the best option for building Oct 2, 2023 · Grow your triceps with this training guide. Not only is it effective for muscle growth, but you can tailor it to your schedule to reach your fitness goals, whatever they might be. Functional strength. Following the program in StrengthLog lets you keep track of your weights and reps and Jan 31, 2023 · Free upper/lower body split program. How to perform the barbell row with proper form. Feb 2, 2024 · This is a great upper body dumbbell workout for building muscle and strength in the comfort of your home. Apr 19, 2023 · This home dumbbell workout is ideal for building muscle and strength and improving your overall fitness in the comfort of your own home. Put your feet on the plate, slightly in front of the base of the sled and about shoulder width apart. The barbell bench press is one of the most popular exercises in the world and one of the best chest exercises you can do. Top ten core exercises for strength and muscle growth. StrengthLog is a free app that lets you log your workouts, track your progress, and access proven strength training programs. It builds a strong and fit body capable of handling the demands of everyday life. The basic outline of the program is this: Three workouts per week How to Do Push-Ups Assume the starting position, with hands slightly wider than shoulder-width apart. May 16, 2023 · Build big, strong shoulders with this shoulder workout routine. Training to Failure: Implications for Recovery, Strength and Muscle Gains Training Volume: How Many Sets for Strength and Muscle Growth? Male and Female Strength and Muscle Growth: Do Men and Women Gain the Same? Building Muscle and Losing Fat at the Same Time – Is it Possible? How Long Should You Rest Between Sets? Greeting, fellow Lifters! Our goal is to make our workout app StrengthLog the best free strength training app in the world. Since the zercher squat could mimic real-life lifting scenarios more closely than other squat variations, it could improve functional strength that’s useful in everyday tasks. The standing overhead press was previously a competitive event in Olympic weightlifting, and it is the fifth most popular strength training exercise of all, according to exercise statistics from our workout log app. You can perform the bench press in many variations, but the barbell Jun 30, 2022 · A printable Weight log sheet is a handy tool for tracking your weight loss or fitness journey. Need support? If you have problems with our app or services, we're here to help! Here's our help desk and contact information. Learn about training, fitness, and health from the Strength Log podcast. Feb 19, 2023 · This article provides a thorough overview of strength training for children and adolescents based on scientific evidence. Many athletes and bodybuilders, including advanced lifters, swear by the PPL routine as the best way to train for muscle mass. 15+ bodybuilding programs for everyone, from beginners to advanced. No ads or clutter. Feb 19, 2023 · StrengthLog’s 3-Day Bodybuilding Split is a six-week training program for bodybuilders who want to gain muscle and strength, training three times per week. Our goal with the app, this website and our podcast is to help you enjoy training as much as we do, and get healthier, stronger, and happier along the way. This training program is available for free as BootyBuilding in our workout log app StrengthLog, which will also make it easy for you to keep track of the weight you used last time, as well as all your PR’s. Enter your max (1RM) into the box below. It suits you who are either new to strength training, or who are more experienced but may not have the time, desire, or opportunity to train more often at the moment. Jan 18, 2024 · Our workout log app keeps track of all your PRs (personal records), yearly records, and really every set you’ve ever performed. Jan 18, 2024 · To begin a fitness journey can often feel like navigating uncharted territory. Introduction to the Cable Close Grip Seated Row The cable close grip seated row is a classic row exercise, and is the second most used row exercise in our workout log app StrengthLog. How to Do Hack Squats with Proper Form Adjust the machine to the correct height and place your shoulders against the shoulder pads. How to Start an Empty Workout: Here are strength standards based on over 50 000 monthly users of our workout log StrengthLog. Feb 19, 2021 · Strength Training Gives Your Child Both Physical and Psychological Advantages Not only is strength training a safe activity for children. Six weeks long, with three workouts per week. It will help you track your progress over time. Gain muscle and achieve your ideal physique. Track your strength training workouts, share achievements with friends and family, and build your fitness journey together. They’ll share simple, honest insights on how StrengthLog has become a regular part of their On this page, you’ll find all our different calculators and tools. By changing the handle and using different grips, you can shift focus between the worked muscle groups. How many calories do you need to consume each day to maintain your weight? Use our calorie calculator below to get an estimate of your resting metabolic rate and your daily caloric expenditure. Build muscle and strength. This is because a workout log helps you with the fundamental rule of strength training progress: lifting more than last time. It also offers unique and positive health effects that benefit them into adulthood. Try to form a straight line from head to feet, and brace your abdomen slightly. I’ve written a short post outlining the pros and cons of free weights vs. It is one of many premium bodybuilding workouts available in the Nov 2, 2023 · This free push day workout targets multiple muscle groups in your upper body, and will increase your strength and muscle mass. With it, you’re able to log every workout, view and analyze your progress, and find a program that’s right for you. It improves your upper body strength, builds your chest, shoulder, and triceps muscles, and boosts your athletic performance. Both workout will train almost all your major muscle groups, enough for me to call them full-body workouts May 3, 2024 · Learn about the best chest exercises for the upper, middle, and lower chest, and maximize your chest muscle growth and strength gain. Shoulder Workout You kick things off with a combination of compound and isolation exercises that target all parts of the delts for balanced development. By choosing this, the app will fetch the weight from your last session and add a set weight to that number (in my example below, 1. Find out why with the best exercises, workouts, and a 14-week training program. Jul 14, 2025 · To start a workout, you can either choose one of our templates or start with an empty workout. In this training program, you train two upper body workout and two lower body workouts per week. You can also upgrade to premium for more features, such as advanced statistics, RIR and RPE logging, and sharing workouts with other users. Feb 20, 2023 · How many sets should you do per muscle group and week for hypertrophy and strength? Read about the optimal training volume. Creatine has been studied in over a thousand trials, and has consistently been found to increase strength and muscle size. Here you will find our complete list of strength training exercises. Welcome Back Please enter your email and password to access your account. This article provides you with a comprehensive outline of the workout routine. In this article, I’ll explain how our workout log app, StrengthLog, can help you accomplish this and also how you can use the benefits of a workout app to the Oct 6, 2025 · Welcome to The Strength Log, a podcast about strength training, nutrition, science, health and fitness. This program is available 100% free in our workout tracker app. Feb 8, 2023 · PHUL stands for Power Hypertrophy Upper Lower and is a popular 4-day workout routine that combines training for strength and hypertrophy. All programs are available in our workout Feb 20, 2025 · Strength training offers many benefits for volleyball. Repeat for reps. Furthermore, it seems to diminish muscle damage after exercise, and may enhance cognitive functions such as memory and executive functioning. With the app, you can log your workouts, track your progress, and reach your fitness goals. We combine ease of use with great statistics and training programs, and are constantly adding new features. Oct 11, 2022 · Leg strength is essential in most sports, and even everyday activities like walking up a long set of stairs become much easier with above-average lower body power. You can see your average weight lifted, your best 1RM, 3RM, 5RM, 10RM (and so on), how many sets you’ve performed per muscle, and more. Use this log to record these numbers. The Old School Squat Routine is a training program for increasing your squat strength. Mar 9, 2023 · StrengthLog’s Lower Body Specialization Workout Routine is the workout routine if you want full, round glutes and firm, shapely legs. By adding a Feb 1, 2023 · A bodybuilding leg workout challenging but well worth it. Mar 3, 2022 · A beginner certainly doesn’t have to start his or her weight training career with machines. Strength? This screenshot shows my e1RM in squats and bench press over time. Nov 10, 2023 · This 30-minute workout at home gives you the tools to build strength and muscle in the comfort of your living room. We have a beginner barbell program that is equally effective for getting started with strength training, and it is more a matter of personal preference and circumstances which one is the better choice. Jun 27, 2023 · Best app I have used overall and the best fitness app! – Joy Adekanmi If you came here looking for a free workout log app that also works on your Apple Watch, StrengthLog will become your best friend at the gym. Dec 18, 2023 · In this article, you'll learn the ultimate chest day workout for strength, muscle growth, and a well-developed chest. Mar 2, 2024 · This article outlines a training program with two workouts per week: StrengthLog’s Full-Body Workout Routine, 2x/Week. Aug 30, 2024 · Functional strength training focuses on building real-world strength and mobility, emphasizing movements that mirror daily activities and improve physical performance. Track your workouts, follow training programs, and achieve fitness goals with StrengthLog app for iOS and Android. Feb 17, 2023 · Free Madcow 5x5 workout program for the intermediate lifter. Nov 14, 2023 · In this article, you’ll find a highly effective leg and ab workout to build lower body and core strength and muscle mass. A 2-day beginner deadlift workout routine. Jan 31, 2024 · This guide to strength training for beginners is everything you need to get started with lifting weights. This article outlines an excellent workout for building massive legs. When you’re done with your program, you can exit the edit mode by tapping the backward arrow, and see the overview of the program. Here is a short guide on how to do both of them. Dec 3, 2023 · Learn about the best hamstring exercises for working all your hamstring muscles, and maximize your hamstring muscle growth and strength gain. Jan 1, 2024 · StrengthLog is a free workout log app with instructions for 300+ strength training exercises. May 26, 2023 · A full body workout routine offers numerous benefits for strength, muscle gain, and overall fitness. This article outlines the best way to approach the program: the workouts, the exercises, tips Aug 17, 2023 · In this article, you’ll learn how to train your abdominal muscles with a quick ab workout for the best results. A 2-day beginner squat workout routine. Read more: How Many Reps to Build Muscle vs. Read about the best leg exercises, and how you can combine them into a leg workout. Jul 4, 2023 · StrengthLog’s 6-Day Upper/Lower Workout Split is a program for intermediate to advanced lifters who want to build muscle and strength. . And How Do I Get It? Manage Your Account – Username, Email and Password, or Delete Account Retrieve From Training Log – How to Get Your Previous Weights Into Your Workouts How to Record a Workout Need Support? Can't find the answer you're looking for? Drop us a line at app@strengthlog. Best of all, no pre-requisite knowledge is required. All exercise descriptions are also available for free in our workout log app. Training 1RM Calculator Warm-up Calculator Powerlifting Competition Attempt Calculator Old School Squat Routine Generator Kilogram to Pound Chart for Powerlifting Nutrition Protein Calculator Calorie Calculator Weight Lifting Calorie Burn Calculator While the above calculators can be nice, our ultimate tool for the lifter is Apr 25, 2025 · Strength training is essential for wrestling; find out why with the best exercises and two complete training programs. The zercher squat works your quads, glutes and adductors, promoting overall leg strength and muscle growth. And almost all features are totally free, in an ad-free environment. See muscles worked in the barbell row, and a technique demonstration. Apr 28, 2025 · Building muscle after 50 can be a challenge, but it's far from impossible. Increase your strength and gain muscle with the Madcow 5x5 program. Jan 28, 2023 · Grow your leg muscles with this training guide. This Dec 2, 2023 · Learn about the best leg exercises for developing your leg muscles: quads, glutes, adductors, hamstrings and calves. Minimum equipment, maximum results. Instructions for the dumbbell lateral raise. Hit enter. You can access them for free or with a premium subscription and track your progress in the workout log app. Your hosts, Daniel Richter and Philip Wildenstam, are two Swedish gym rats and science nerds with decades of experience in helping people reach their fitness goals. Feb 27, 2024 · In our workout log app, you can see these statistics on an exercise basis. This guide will provide a complete outline of the PHUL workout program and links to exercise instructions. The exercises in this workout targets all heads of your shoulder muscles. Extend your legs and disengage the sled’s locks. StrengthLog is a free app for iOS and Android that lets you log your workouts, track your progress, and follow training programs. In this brief article, I will show you what it looks like and where you can find them. Oct 16, 2023 · Dumbbell vs barbell bench press: which exercise should you choose? The bench press is a great exercise whether you are a powerlifter, a bodybuilder, or simply want to be fit, athletic, and look good. The old school bench press program is a workout routine for increasing your bench press strength. The term “functional strength” might be overused, but having a strong lower body is definitely functional. And I’d say it’s currently making a good case of being just that. Apr 13, 2023 · A beginner deadlift program for increasing your deadlift strength and building muscle in your back. Mar 6, 2023 · A beginner squat program for increasing your squat strength and building muscle in your lower body. qfmrm tp gl n9u zaqxiy jwlk snkyvx 0om4 lqmqdzui wreebit