- Strength log. Jul 22, 2025 · This is a premium feature. Read about the best leg exercises, and how you can combine them into a leg workout. 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. 15+ bodybuilding programs for everyone, from beginners to advanced. Enter your max (1RM) into the box below. If I would guess, our users are probably in the top 10% (or higher) of the population in terms of strength. Text and graphics from Jan 28, 2023 · Grow your leg muscles with this training guide. Unless you choose to save it as a template. In this brief article, I will show you what it looks like and where you can find them. 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. Apr 8, 2025 · This guide has everything you need, including the best calisthenics workout plan, to take your bodyweight training to the next level. Sep 8, 2025 · Track your workouts smarter with 7 powerful strength training log templates. This article outlines an excellent workout for building massive legs. By regularly recording your weight, you gain clarity on your progress, helping you to stay motivated and identify patterns or plateaus in your journey. 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. To reach that goal, it’s important for us to hear what our users have to say. 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. 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. You can access them for free or with a premium subscription and track your progress in the workout log app. 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. While the primary aim of this program is to build muscle, you can expect to gain strength as well. All exercise descriptions are also available for free in our workout log app. Jan 5, 2023 · German Volume Training is an old-school training program popularized by strength coach Charles Poliquin. Aug 8, 2023 · StrengthLog’s Home Workout Split is the ultimate strength training program for building muscle at home with dumbbells and resistance bands. 5kg). The term “functional strength” might be overused, but having a strong lower body is definitely functional. Nov 7, 2023 · This free pull day workout targets the pull muscle groups in your upper body, and will increase your strength and muscle mass. Mar 2, 2024 · This article outlines a training program with two workouts per week: StrengthLog’s Full-Body Workout Routine, 2x/Week. Use our 1RM calculator to calculate your one rep max in any exercise. Stand with your back against the pulley, with a slight forward lean, and hold the rope behind your head and your upper arms next to your ears. The exercises in this workout targets all heads of your shoulder muscles. StrengthLog offers over 100 strength training programs and workouts for different goals, muscle groups, and experience levels. Jan 3, 2024 · By tracking your workouts in a workout log app, you can significantly improve your strength training results. The StrengthLog shop! Shop merchandise like t-shirts and coffee cups, and show of your incredible style both in and outside the gym! Jun 30, 2022 · A printable Weight log sheet is a handy tool for tracking your weight loss or fitness journey. About Us StrengthLog is a free workout tracker for lifters, by lifters. Keep in mind that our user demographic is highly interested in strength training and does not reflect the general population. This 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. It’s also a very time-efficient way to structure your training week and might be the best option for building Aug 17, 2023 · In this article, you’ll learn how to train your abdominal muscles with a quick ab workout for the best results. This is the ultimate guide to bodybuilding: training, nutrition, supplements, and everything else you need to know. Nov 2, 2023 · Strength Statistics: How Much Can The Average Man and Woman Lift? Below are strength standards based on data from our workout log. StrengthLog is a free app for iOS and Android that lets you log your workouts, track your progress, and follow training programs. A complete dumbbell shoulder workout for building delt size and strength in the comfort of your home. 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. 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. 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. Six weeks long, with three workouts per week. . It also offers unique and positive health effects that benefit them into adulthood. 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. Increase your powerlifting total and build muscle. Compare your strength with our bench press calculator. Everything is explained in detail and in easy-to The Old School Squat Routine is a training program for increasing your squat strength. May 26, 2023 · A full body workout routine offers numerous benefits for strength, muscle gain, and overall fitness. Reverse the motion by bending your arms again. 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. Jan 1, 2024 · StrengthLog is a free workout log app with instructions for 300+ strength training exercises. 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 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? Feb 20, 2025 · Strength training offers many benefits for volleyball. Download StrengthLog for free with the buttons below, and start planning your workouts now! 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. Weak legs limit your overall strength and muscular development. Nov 15, 2023 · A leg day workout is an effective way to improve strength and muscle size in all the major muscles in your lower body. Chest & Shoulder 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. Oct 2, 2023 · Grow your triceps with this training guide. Minimum equipment, maximum results. Below are squat strength standards based on training logs of 22 074 users of StrengthLog. Read about the best ab exercises, and how you can combine them into a ab workout. 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. 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. How to Start an Empty Workout: Here are strength standards based on over 50 000 monthly users of our workout log StrengthLog. The average man can bench press An article that shows how to perform the Barbell Seated Calf Raise - with video instruction and a step by step guide. Jul 14, 2025 · To start a workout, you can either choose one of our templates or start with an empty workout. This screenshot shows how many reps I’ve done in each interval of my 1RM in the squat. With it, you’re able to log every workout, view and analyze your progress, and find a program that’s right for you. Many athletes and bodybuilders, including advanced lifters, swear by the PPL routine as the best way to train for muscle mass. 10+ powerlifting training programs to get stronger in the squat, bench press, and deadlift. Dec 2, 2023 · Learn about the best leg exercises for developing your leg muscles: quads, glutes, adductors, hamstrings and calves. It will help you track your progress over time. Aug 30, 2024 · Functional strength training focuses on building real-world strength and mobility, emphasizing movements that mirror daily activities and improve physical performance. Following the program in StrengthLog lets you keep track of your weights and reps and Dec 20, 2023 · After you’ve completed and saved the workout, it disappears from your home screen. 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. Below are overhead press strength standards based on training logs of 19 792 users of StrengthLog. Gain muscle and achieve your ideal physique. Feb 2, 2024 · This is a great upper body dumbbell workout for building muscle and strength in the comfort of your home. Use our old school squat program calculator below to generate your program. Feb 1, 2023 · A bodybuilding leg workout challenging but well worth it. Jan 17, 2024 · This is the best back day workout for strength, muscle growth, and for supporting an active, healthy lifestyle. As the name states, it focuses primarily on your leg muscles – the quads, hamstrings, glutes, adductors, and calves. This is a basic but comprehensive shoulder workout for muscle and strength gain. Workout 1 (Monday), Heavy Squat Good Morning Bulgarian Split Squat Seated Leg Curl Workout 2 (Thursday), Medium Squat Romanian Deadlift Leg Extension Seated Leg Curl (Download our workout log app to see % of 1RM How to Do Overhead Cable Triceps Extensions Fasten a rope handle in the upper position of a cable pulley. Click to change units: May 16, 2023 · Build big, strong shoulders with this shoulder workout routine. All programs are available in our workout Apr 25, 2025 · Strength training is essential for wrestling; find out why with the best exercises and two complete training programs. With the app, you can log your workouts, track your progress, and reach your fitness goals. The old school bench press program is a workout routine for increasing your bench press strength. I’ve written a short post outlining the pros and cons of free weights vs. Feb 19, 2021 · Strength Training Gives Your Child Both Physical and Psychological Advantages Not only is strength training a safe activity for children. Dec 9, 2024 · To support the pod, download our free strength training app StrengthLog. This app is both a workout log and a source for proven strength training programs and tools that will speed up your gains. This makes you an intermediate lifter and stronger than 50% of StrengthLog’s users. This guide will provide a complete outline of the PHUL workout program and links to exercise instructions. 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 is because a workout log helps you with the fundamental rule of strength training progress: lifting more than last time. Use this log to record these numbers. 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. Mar 3, 2022 · A beginner certainly doesn’t have to start his or her weight training career with machines. Feb 3, 2023 · StrengthLog’s 6 Day Workout Split is a six-week training program for bodybuilders looking to build muscle like a pro. And I’d say it’s currently making a good case of being just that. Your 1RM is the max weight you can lift for a single repetition. And almost all features are totally free, in an ad-free environment. Using a workout app to plan your workouts is a simple move that can have a dramatically positive return on investment. In this article, we’ll take a look at a leg workout that is effective for gaining muscle mass and increasing your strength. Your squat program is generated! 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. This article outlines the best way to approach the program: the workouts, the exercises, tips Feb 29, 2024 · Build strength and muscle with these 12 of the best strength training exercises for beginners for all major muscle groups of your body. It builds a strong and fit body capable of handling the demands of everyday life. Both workout will train almost all your major muscle groups, enough for me to call them full-body workouts Dec 1, 2023 · Learn about the best tricep exercises for the three heads of the triceps, and maximize your triceps muscle growth and strength gain. Strength? This screenshot shows my e1RM in squats and bench press over time. Repeat for reps. What is the average overhead press? The average overhead press is 57 kg for men and 30 kg for women. A 2-day beginner deadlift workout routine. As the name states, it focuses primarily on your pulling muscles – the lats, traps, rear delts, lower back, biceps, and grip. machines, and one of the Bench press strength standards from 17 296 men and 7 112 women. Here is a short guide on how to do both of them. 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 How to deadlift with good technique and form, what muscles are worked in the deadlift, and training programs to get stronger. In this training program, you train two upper body workout and two lower body workouts per week. Apr 12, 2023 · The Workouts This program contains two squat workouts per week: Monday: Heavy weight and high volume Thursday: Medium weight and medium volume Here’s an outline of the training week. With it, you're able to log every workout, view and analyze your progress, and find a workout routine that's right for you. Click to change units: Apr 13, 2023 · A beginner deadlift program for increasing your deadlift strength and building muscle in your back. Track your strength training workouts, share achievements with friends and family, and build your fitness journey together. Perfect for fitness enthusiasts at all levels. Dec 18, 2023 · In this article, you'll learn the ultimate chest day workout for strength, muscle growth, and a well-developed chest. Feb 14, 2024 · Should you increase the weight or the number of reps in order to build muscle and gain strength? A new study compared both, and here are the results. Jan 18, 2024 · To begin a fitness journey can often feel like navigating uncharted territory. Feb 20, 2023 · How many sets should you do per muscle group and week for hypertrophy and strength? Read about the optimal training volume. Children engaging in weight training increase their maximal strength by up to 50%. Dumbbell Shoulder Workout at Home. 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. It is great in the free version, and fantastic in the premium version. Here are all of our training guides for different major muscle groups. It is primarily for advanced beginners and intermediate bodybuilders, although anyone can follow it, regardless of training goal or experience. With five simple exercises, you will work all parts of your deltoids and increase your upper body strength. Need support? If you have problems with our app or services, we're here to help! Here's our help desk and contact information. StrengthLog offers workout plans, exercises, and guidance for building strength and improving fitness. 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. 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. 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 our workout log. 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. Greeting, fellow Lifters! Our goal is to make our workout app StrengthLog the best free strength training app in the world. Hit enter. Nov 2, 2022 · Increase your strength in the squat, bench press, and deadlift with this three-day intermediate powerlifting program. 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. Whether you are a powerlifter, bodybuilder, or general strength athlete, you can find exercises, guides, and statistics to help you reach your goals. Find out why with the best exercises, workouts, and a 14-week training program. Best of all, no pre-requisite knowledge is required. 6 days ago · Stay up to date with our latest articles, log your workouts, and track your training progress with StrengthLog, our free workout app. 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. The weightlifters he trained reportedly used this program in the off-season to bulk up and add a lot of muscle mass fast. They’ll share simple, honest insights on how StrengthLog has become a regular part of their Feb 27, 2024 · In our workout log app, you can see these statistics on an exercise basis. Dec 2, 2020 · Train your abs with this training guide. Jul 24, 2025 · Enter your weight (the app will input your latest registered body weight in the app automatically), if you’re looking to gain muscles or loose fat, your current fat level and how many meals you want to have per day. If you want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here. 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 Weight Log Your Lifestyle Coach will tell you how much you weigh at each session of Prevent T2. Here you will find our complete list of strength training exercises. How to deadlift with good technique and form, what muscles are worked in the deadlift, and training programs to get stronger. This program is available 100% free in our workout tracker app. This paperback book lets you record workouts, set goals, and benchmark against strength standards. Boost gains, stay consistent & hit goals faster, on FitWithGuru. com and we'll get back to you within a workday! Sep 29, 2025 · Welcome to The Strength Log, a podcast about strength training, nutrition, science, health and fitness. 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. 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. Feb 27, 2025 · This is a beginner Olympic weightlifting program to master the snatch and clean & jerk and lay the foundation for long-term progress. The app is built by lifters, for lifters. We combine ease of use with great statistics and training programs, and are constantly adding new features. Oct 11, 2022 · A free 3-day beginner powerlifting program to build muscle and strength in the squat, bench press, and deadlift. Jan 31, 2024 · This guide to strength training for beginners is everything you need to get started with lifting weights. Jan 4, 2024 · A pull day workout is an effective way to improve strength and muscle size in many of the major muscles in your upper body. What is the average squat? The average squat is 265 lb for men and 154 lb for women. StrengthLog is a free app that lets you log your workouts, track your progress, and access proven strength training programs. Feb 19, 2023 · Bodybuilding Ballet is the ultimate bro split workout routine for building muscle, available in the StrengthLog app right now! Mar 9, 2023 · StrengthLog’s Lower Body Specialization Workout Routine is the workout routine if you want full, round glutes and firm, shapely legs. Straighten your elbows until your arms are fully extended. Compare your strength in the squat, bench press, deadlift, and more. Learn about training, fitness, and health from the Strength Log podcast. 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. You can also upgrade to premium for more features, such as advanced statistics, RIR and RPE logging, and sharing workouts with other users. Read more: How Many Reps to Build Muscle vs. StrengthLog is a free app that lets you log unlimited workouts, view progress, and access training programs for different goals. 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. Stay motivated and track your progress effectively with Strength Level's Paper Workout Log. It’s completely ad-free and the most generous workout tracker app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. Nov 1, 2023 · This article is all about helping you build the biceps and triceps you’ve always wanted with the best arm workout possible. Read about the best tricep exercises, and how you can combine them into a triceps workout. 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. Jan 31, 2023 · Free upper/lower body split program. The basic outline of the program is this: Three workouts per week 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. With a premium subscription, you can get more features, statistics, and tools to boost your gains. We’ll cover the best leg 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. s8bh rj ygzk opvn etge xkq rkmuu huxdr bl e4jmh
