Why Lifters Look for Strong Alternatives
Strong has built a solid reputation as a workout tracker. With 3 million+ users, clean design, and reliable tracking, it's one of the most popular options in the App Store. So why are lifters looking for alternatives?
The common reasons we hear:
- Limited progressive overload visibility — Strong shows your history, but doesn't make it obvious what you need to beat today.
- Subscription required — Free tier limits you to 3 saved workouts. Serious lifters need PRO.
- Generic positioning — Strong is "for everyone," which means it's optimized for no one in particular.
- Logging speed — While decent, some lifters want faster between-set input.
None of these are deal-breakers for everyone. Strong is a legitimately good app. But if you're a serious lifter focused on progressive overload, there are options built specifically for that use case.
Strong vs Gainz Pro: Feature Comparison
Here's how the two apps compare on features that matter to serious lifters:
| Feature | Strong | Gainz Pro |
|---|---|---|
| Logging speed | Fast | 3 seconds (faster) |
| Progressive overload visibility | View history manually | "What to beat" shown automatically |
| Free tier | 3 workouts only | Unlimited (beta) |
| PRO pricing | $30/year | Free during beta |
| Exercise library | Large built-in | Growing + custom |
| Apple Watch | Yes | Coming soon |
| Data export | CSV | CSV |
| Target audience | General fitness | Serious lifters |
The Progressive Overload Difference
This is the biggest differentiator. Progressive overload—adding weight or reps over time—is the single most important factor for muscle and strength gains. Yet most tracking apps treat it as an afterthought.
In Strong: You can view your exercise history and see what you did last time. But you have to actively look for it, remember it, and mentally calculate what to beat.
In Gainz Pro: Every exercise shows you exactly what you did last time and what you need to beat—automatically. No clicking into history. No mental math. Just clear targets.
This sounds like a small difference, but over hundreds of workouts, it compounds. When progressive overload is the default mode of the app, you're more likely to actually progress.
Logging Speed: 3 Seconds vs "Fast"
Strong claims "simple and fast" logging. And it's true—it's faster than most apps. But Gainz Pro was built around a specific target: log any set in 3 seconds or less.
Why does this matter?
- Your rest period is for recovery, not data entry.
- Faster logging = more mental focus on training.
- Less friction = more consistent tracking.
Both apps are faster than a notebook. But if logging speed is a priority, Gainz Pro was specifically engineered for it.
Pricing: Free vs Freemium
Strong's model: Free tier limited to 3 saved workouts. Strong PRO unlocks unlimited workouts for ~$5/month or $30/year.
Gainz Pro's model: Currently free during beta with no workout limits. Future pricing TBD, but early users get extended access.
If you're evaluating right now, Gainz Pro lets you try everything without commitment. Strong requires payment for any serious use.
When Strong Is Still the Better Choice
To be fair, Strong is better in some scenarios:
- Apple Watch is essential — Strong has it now; Gainz Pro is still developing.
- You need a massive exercise library — Strong's built-in library is more extensive.
- You value proven longevity — Strong has been around longer with a stable track record.
- You use Android — Gainz Pro is iOS-only for now.
If any of these are priorities, Strong remains a solid choice. No app is perfect for everyone.
The Verdict
Choose Strong if: You want a proven, general-purpose tracker with Apple Watch support and don't mind paying $30/year.
Choose Gainz Pro if: You're a serious lifter focused on progressive overload, want the fastest possible logging, and prefer not to pay during beta.
How to Switch from Strong to Gainz Pro
- Export your data from Strong — Settings → Export → CSV
- Download Gainz Pro — Available on iOS App Store
- Import your history — Gainz Pro can import from CSV
- Start your first workout — See the difference immediately
The whole process takes about 5 minutes. You don't lose your history, and you can always switch back if Gainz Pro isn't for you.
Frequently Asked Questions
What is the best alternative to the Strong app?
For serious lifters focused on progressive overload, Gainz Pro is the best Strong alternative. It offers faster logging, built-in "what to beat" visibility, and a free beta period.
Is Strong app worth paying for?
Strong PRO ($30/year) is worth it if you need a proven, reliable tracker with Apple Watch support. However, alternatives like Gainz Pro offer comparable or better features for free during beta.
Can I export my data from Strong?
Yes. Strong supports CSV export from Settings → Export. This file can be imported into most other workout trackers, including Gainz Pro.
Does Gainz Pro have an Apple Watch app?
Not yet, but it's in active development. If Apple Watch is essential right now, Strong or Hevy might be better choices until Gainz Pro's watch app launches.
The Bottom Line
Strong is a good app. There's a reason 3 million people use it. But "good for everyone" often means "optimized for no one."
If you're a serious lifter who cares about progressive overload—if you want an app that makes you better instead of just recording what you do—there are alternatives built specifically for that purpose.
Gainz Pro is one of them. Try it free, see the difference, and decide for yourself.