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with an average of
Apparently they believe everyone is either a cyclist, a runner, or using bodyweight exercises..
For weightlifting and the like I can definitely recommend Progression.
I tried pretty much all of them before dropping the pen and paper, and Progression is pretty great.
I've also recently come across WORKIT, but have yet to put it through its paces.
At first glance, WORKIT appears to have better metrics and graphing, but I prefer Progression's interface.
I searched a lot for a good app to use in the gym, yet resorted to using Google Keep every time because they all suck. So then I decided to make my own, but then I stumbled upon this one and it has everything someone needs and it's just awesome. Material design, ease of picking exercises, making schedules, progress tracking, and most important - time tracking between sets that turns into a widget! Didn't check out the pro version yet, but surely will.
EDIT: Has Dropbox sync!
I use the Progression app for Android, great design and simple to use. Just put your program in and it'll track it similar to SL 5x5.
If you use iOS I heard Strong is a good alternative.
I use Progression which has an Android Wear companion app.
I have a Huawei Watch and a Moto 360 Sport. Beware that the Huawei Watch has polished surfaces and definitely gets scratched in the gym. Some scratches will buff out with Cape Cod metal polishing cloths. If you don't care for GPS, go for the Huawei!
I think MyFitnessPal is going to be your best bet as far as calorie counter goes. It's the most widely used and has a fuller database.
I personally love the Progression App to track my lifting:
I input my PPL programme into Progression and have been using that ever since for tracking my workouts. It is great. The developer is very active as well and replies to emails/comments. I bought the premium version just because I was so impressed with how clean it is and how it works. Couple of things need to improve, such as being able to add the same exercise twice in a routine (supersetting lateral raises twice in a day for example), but the guy is constantly working to add all the stuff people need. Syncs with Google Drive/Fit also.
For Android users, this is the best fitness tracker I've ever used and I highly recommend it:
Called Progression, very similar to Strong (iOS) in terms of capabilities - extremely easy to design and create your own programming, or use some of the several programs that comes with it.
You can create exercises, get graphs of your workouts, calculates total tonnage lifted, rough idea of cals burned, etc
I like Progression (Android). Has built-in programs and exercises; you can tweak existing or create new programs, create custom exercises/super-sets, add or delete exercises on the fly during a workout.
I can highly recommend Progression.
Another option is JEFIT, though personally I prefer the former.
I've been using Progression for so long, I almost forgot about it. This is seriously a godsend. As a once-newbie to strength training coming from the StrongLifts app that tells you everything to do, this app was easy to transition to.
Supports all kinds of workouts, timers, supersets, includes Google Fit sync, backup, charts and stats of past workouts, exercise illustrations, floating bubbles, Android Wear support, and an awesome Material UI...
A lot of the main features are free, but I totally upgraded to support the developer. I've used this app for a couple years now, and haven't considered looking elsewhere.
For Android users, I've found that Progression is a pretty nice workout app. There are several premade workouts, but you can make custom ones. The user-experience on this is what makes it awesome.
The dev also made one for body tracking progress
If you're on iOS, I heard Stacked was a good one.
progression is the app i use now but the Strong lifts one is great as well. Use it for a while . Free works great on both but the $5 upgrades are nice.
SL isn't anything we can't find reading / tweaking from online resources.
Progression Workout App's free & it works just fine IMO. Like that I can customize my programs rather than only have one.
I use Progression to keep track of my workouts at the gym. It has a nice design and it works great with Android Wear. You can track your full workout from your watch.
I really like progression, you can make your own repeating workouts and has some basic ones installed. Super easy to use. Otherwise there is fitnotes which is also super good and more minimal. Both are great, I personally use Progression and progression pro (cause the dev is on point). [link]
I really like Progression. It's simple and material designed. It's easy to add/edit your own workouts or use one of the popular pre-built ones.
Progression if you use an android phone. I've been using progression for years. It's easy to use, and has a ton of useful features.
I'm using Progression for Android, which has a nice support for Android wear too.
I've found it to be exactly what I was looking for: just add/customize a workout, be able to complete it while training, and have logs to take a look from time to time. Everything with a simple and intuitive user interface.
I personally use Progression for Android. It has built it workouts you can choose from, or you can build your own. Most of the exercises have pictures to give you an idea on how they are performed. All exercises have a brief description of how you should perform them, and for convenience there is a button that will do a YouTube search for videos of that exercise.
Here is a link to the app in the Play store: [link]
Give Progression a try. It syncs with Drive and Fit. Also Stronglifts 5x5 routine is built in.
Edit: software isn't free to write. Guys gotta get paid or pay his devs.
Progression Workout Tracker is a really good weight lifting app that checks off most of those boxes - syncs with Google Fit, backs up to the cloud, estimates calories for different exercises.
The exercise database has all of the basics, and you can add your own too. The app also has a handy workout timer and weight calculator.
Comes with built in routines, or you can create your own. The only feature it doesn't have that I would want is the ability to create workout plans on the web...since I'd imagine being able to do that a lot faster.
I sent this mock-up to the developer of the app Progression (hands down the best workout tracker on Android).
He liked my mock-up and told me he would take it into consideration when he redesigns the app for Wear 2.0
Progression. I love it, is by far the best lifting app I've ever used. Just an fyi, The pixel mod for the 6p makes the complete workout button in the top right disappear, but you can still click it.
I have become a great fan of Progression since I saw it recommended in /r/Android a few weeks ago.
It has a lot of different work out regimes to try and comes with pictures/videos of the movements if you're not familiar.
Check out Progression. The premium version has charts and graphs and will sync with Google Drive or Google Fit. I don't think there's a iOS version yet though.
Does your workout app have Android Wear support?
I've used Jefit for years, but Progression has a nice Material Design and Android Wear support so I'm looking for other user's experiences.
Progression is what I have used for a few years. It is fantastic and the dev is super responsive to any issues that may arise.
Check out Progression. I just started using it a few weeks ago, and its near-perfect. It's beautiful Material Design, supports Android Wear, and does everything I need it to. Plus the developer is super helpful/responsive.
I second Progression as my favorite workout app by far. I've used the SL app, strengthcalc, fitnotes, and simple workout log and without a doubt progression is the best because of the clean material design and ease of use. It is effortless to use and easy to create your own workouts.
I tried one for Android called Progession
You can use some of the canned workouts or create your own. Syncs with Dropbox and also allows you to put in rest times.
I was going to say Progression, but I guess since you have an iPhone that's out...
Interval Timer is pretty good for workout stuff. It's really easy to use and the continuous interval is nice for stretching. There's no exercise/set tracking, but I think you could probably sideload it. I don't think it needs the phone for anything.
I use Progression Fitness for tracking all of my gym workouts. It looks great, the details you receive from each workout are extensive, and the developer is extremely active and is consistently adding new useful features. It also syncs nicely with Google Fit if you use it.
There are a bunch of included schedules, but it is super easy to start from scratch and create your own. It might take a while to input all your data, but once you've created your workouts it's actually a pretty powerful app.
There is a free version but the extra analytics you get with the paid version is worth it.
I am using my phone because I also use Progression to track my workouts: [link]. I am subscribed to Google Play Music and have playlists I built there but sometimes rely on the I'm Feeling Lucky and Radio playlsts generated by Google.
For headphones I use just a cheap pair of Bluetooth ones I got from Amazon: [link]
If you use an Android then Progression is a fitness tracker. You have to manually add all your workouts, but it tracks your progression.
Progression is by far my favourite workout logging app, but it doesn't do percentages (yet), so I use a spreadsheet to automatically calculate all of the percentages based off my 1RM for the Big 4. Progression calculates my 1RM too, so it's a perfect match.
So the first column is my 1 rep max, then the second column is 1RM multiplied by .09 to get the training max, then the various percentages follow below, all the way down to the BBB and warmup values.
If you're really smart with it, you can organise the percentages into separate weeks, etc, but I just like to have them all listed linearly. On the Progression app, I set up all the required percentages as comments, so it makes it incredibly simple.
=MROUND((value),2.5) is a very useful function, it rounds up the percentages to the nearest 2.5kg (you could change 2.5 to 5 if you're working in lbs).
I keep the file on Google Drive and have a shortcut to it directly on my home screen.
I think Progression is similar to Fitnotes, but i didn't fully try both of them because for some reason i went back to Jefit.
Btw, did you ever tried Jefit and if yes, how do you compare it to Fitnotes?
Well, something like that obviously doesn't exist. Bodybuilding simply doesn't work that way.
The closest thing that could emulate that would probably be a smartphone app, like Progression
You just create/choose a program at the beginning and open the app when you train, look at what exercises you should do, tap in your reps and weights, and you're done.
Of course it's going to be the same every week, and it's only for lifting weights. If you want to do cardio/HIIT, you'll have to do that independently.
It's an amazing app and I've logged about 44 workouts and it's definitely one of the best apps I've used.
If you're on Android, it's called Progression. Here is a link to it.
I don't think it's on iPhone, unfortunately.
I'm currently using Progression to track stronglifts. It has a simple clean interface, and no unneeded social or promotional features. [link] they offer a few suggested programs that get talked about here. but some programs are probably under some type of copyright, like Starting Strength
Sport Gear Tracker is exactly what I've been wanting out of the Polar app for my chest strap HRM.
I recommend the app Progression for gym goers who track their sets and reps with their phone. It works great on AW, is highly customizable, has rest timers, and the developer is quite active on Google+. He's in the process of getting ready to release a pretty big update, which includes a complete rework of how the app exports data. That will be a nice feature for someone like myself who likes to check for overall trends and make pretty graphs of their progress.
I use Progression. An Example of exercise instructions
so, ive only started lifting a few months ago, but the number one most important piece of advice i can give you is, never stop eating, if you want to bulk then you have to be pounding away about twice the cal you normally would, my go to big ass cheap meal nearly every day is
salsa chicken, i make a huge batch in the slow cooker on sundays and it lasts all week, pretty much just frozen chicken tenders and a jar of salsa
about a cup and a half of brown rice, and another cup and a half of mixed frozem veggies
about an hour or two after ill have a pouch of instant oatmeal mixed with another half cup of instant oats, spoonful of peanut butter and a scoop of whey protein
another good tip is to have something to plan and track your workouts, i use an app called progression for android, it lets you create your own workouts or use workouts that others have created (i recommend the basic 5x5 workout if you are just starting)
just gotta give it a go and figure out what works for you
I do the same, but with the Progression app on Android. There's a Strong app for Android now (I believe it's still in development), but Progression is excellent.
I would suggest sticking with the RR and adding in progressions for things you want like handstand press, front lever or back lever. The RR is basically the bread and butter of strength so continue to progressively overload them.
For an app I would recommend the Progression app for android. You do need to set up the RR and create most of the exercises but it is fantastic. There is also an app made by someone here in the side bar. Click Here.
Just to chime in. This is what I currently use. Using it for my GZCLP programming at the moment. It's easy to track reps and sessions. It also backs up to Google drive so you can use it on different devices.
Progression. You can make your own excersises and all that jazz.
What my RR currently looks like in the app. Even though it says superset they are all 2min rest in between. Third set is triset with rings pushup, horizontal row and ab roller.
Progression doesn't automatically detect your reps, but you can add whatever program you're doing and fine tune things like rest times, supersets, etc. I've found it to be well worth the one-time purchase for the Pro version. The developer is active on G+ and is in the process of doing a massive update.
Check out Progression. It is really easy to create a workout schedule, has support for super-sets, and you can also add exercises to a preset workout on the fly.
Progression is a great fitness app by itself, and has a companion app in Progression Body. You need to buy the full version to get graphing, though it may be worth it if you like the core app enough. Personally I love both for their clean simplicity and variety of options.
For strength training (especially if you tune you're program) I find the Progression App (Android only right now) does everything I want.
[edit: play store link]
I use it, too. Material Design, all the features I need. I paid for the Pro version to get all the statistics tracking which is nice. No ads whether you pay for it or not.
All of these actually sync with Google Fit, which is nice that it brings everything into one place.
I also have a fitbit, so I use that app too, which unfortunately doesn't sync with the others. But I really only use that to track sleep and have it count my steps. It's really more of just a toy for me.
Also sidenote: I believe Strava and Garmin things can talk to eachother. I don't have one, but I know the Garmin Edge cycling computers can export to Strava.
I used Prigression when I was doing Grayskull. It doesn't have warmup, but does everything else. You will have to set up the workout manually, because GSLP is not in the standard list of programs. However, it's pretty easy to set up.
I've been using Progression for a year now and am happy with it:
It has some precreated workouts (the usual ones) and many predefined exercises. However, you can create your own workouts and define own exercises, with sets and reps and all you usually need. It's pretty handy and half the usual people of my gym have started using it now as it's easy to use..
This is a good app. You set up your workout schedule as bench 5x10 etc.
Its very quick to setup and once you do it once, you can just use those workouts going forward. One of the few apps I paid for the premium add-on
I'll talk to him about it. Have you tried this app?
I have used Progression for the past 2 years. I followed their programs that were built in to the app to start before i started to build my own and research ones on the internet.
They give a good amount of info to tell you how to do each exercise but sometimes it was good to YouTube some things as well to help you learn. The app will tell you what exercise to do , the reps /sets and give a rest timer in between each set. I use this app every week workout 4/5 days a week and is 100% worth it.
I know you are worried and intimidated by needing a spot but you know if you start really light on all exercises you will be good and don't need anyone. that is how i started out and i just focused on form and reps not the weight now i lift heavier weight with no spotter at all. If you need some help let me know. always happy to talk about the health and fitness
>Why do you lift?
To get and look stronger. I started with a BMI borderline overweight. Near the end of my goal weight I was skinny-fat. I wanted to put on some muscle to lower my BF%
>What programs have you tried? Which ones worked best for you?
I first started with stronglifts than I switched Greyskull LP [GSLP] Mass Hypertrophy variant.
I didn't like strong lifts because there was so much focus on squatting. MY lower body is already good from taekwondo and being a toe runner (works calves a lot). I tried reddit PPL, but I don't have the time to workout that often so I choose to do a full body workout every other day (or 2).
>Have your lifts stagnated since you are at a deficit?
No i'm am still progressing in all my lifts, but my overhead press is progressing slower than the rest (using microplates with GSLP)
>Advice for anyone thinking about starting lifting?
I'm pretty new myself (4 months in), so I can't give you much. Form and safety are key. Try to learn from someone who knows proper form, youtube videos can only help so much. There is a form check thread on r/fitness, where you can post videos and get critiques.
Getting adequate protein while on a deficit can be hard. Many on r/fitness recommends Myprotein whey as the best bang for your buck, it's also ~100 cals for 20g of protein.
I don't know if you'll have a problem with squatting and lower body flexibility, but I did. I had to do frequent stretching/rolling (Limber 11 Program and ankle mobility stretching) to get my squat in proper form and depth. Lifting shoes can help with poor ankle dorsiflexion
Strong lifts is awesome because has an easy to follow app, but you can use the Progression App on android to track your lifts and input custom workout plans. It uses a material design theme so it looks pretty good.
Progression GYM Tracker
Before this app, I was always looking for a professional trainer to create a special gym plans for me, but in Canada, they always charge you a lot of money just for that.
This app contains varieties of gym plans and helps you to track them with detailed statistics.
Progression on Android is pretty great, it has a bunch of popular workouts pre-entered, a database of exercises in case you wanna build a program that's not in there etc.
I use Progression now after seeing it suggested elsewhere.
It's pretty good, comes with some programs preloaded too, although I've added in a couple different programs more to my goals.
Gives you lots of stats, editing during workouts, rest times, plate calculators, 1RM prediction and most of the things I think you will need.
This app is great - it's the only one that I found that offers progressions... I have found also Progression which I currently use but it doesn't have progressions.
Same happened with my Bench Press 10RM yesterday; after I got to the 10th rep I found it relatively easier than I thought, but I figured to stop there and increase the weight in the next cycle. That's why I asked.
I'm currently using Progression app, but it doesn't support 1RM estimation in its free version, so I might check Strong then.
Thank you for taking the time to reply.
Yes. I went through multiple apps before finally settling down with this one. The developer will answer any problems/questions too. I found it through reddit, so trying to pass it on. [link]
I use this and it has exactly what you're talking about. It's one of the few that I've found that deals with supersets in an efficient way.
Same here - best app I could find and integrates perfectly with Google Fit. It's not great at Cardio exercises though, so I just use the Google Fit app to track those, and use Progression for the strength training.
I use it when I lift, which is rare. But when I do, it's mostly dumbbells. My approach was this:
I found using the desktop site way less tedious than the app. You can bulk edit.
Unfortunately this doesn't work either. Clicking on the "i" shows an X next to "Fossil Vapor" (and a check-mark next to my phone) whether it's an app that supports google wear or an app that doesn't. Is it just a fossil vapor thing? Like if you go to the Progression app site ([link]) and you have a diff. smartwatch, is it showing a check-mark next to your watch for you?
I use Progression to track my lifts and count my rests. I've tried dozens of similar apps and this was the first one that actually made it easy to keep track of all the numbers.
10 million downloads is certainly not true: Zoltan Demant, developer of Progression and Jack Underwood of Today Calendar both recently got the badge. Neither of them have got over 1 million downloads yet, in fact Progression has not reached 500,000. They are great apps though, well rated by users, making good use of clean, Material Design user interfaces and providing good functionality.
Without a doubt, this: Progression - Google Play So easy to put your workout into and track everything. You can add sets and reps on the fly and it has a great rest timer that hovers on your phone's screen.
So I'm on Fitnotes now and I'm really pleased. What makes Progression better and why do you think its awesome?
This is the correct app, right? [link]
Try an app called Progression. It's got a few about a dozen routines already programmed like SL 5x5, Madcow 5x5, and so on. The great thing about it is that it's so easy to make your own and edit existing ones to fit what you want to do. Rest timers, total weight lifted, shows your progress...It's really great.
Progression. It's really good. Rest timer, got a bunch of programs built-in like StrongLifts, Madcow etc. or input your own.
I used to do bodybuilding in high school and college, so my experience and knowledge is in weight lifting and building muscle.
Now, I take a more balanced approach to health and fitness.
I'm just now getting back into the gym after not exercising regularly for a few years, so my routine is very basic and tailored specifically to what I know and enjoy.
Basically, I run a mile as fast as I can as soon as I get to the gym. My goal is just to try to build back up my cardio as quickly as possible, without expending too much energy.
Then, I do a traditional, 3 day bodybuilding split because I know my body will respond to it and quickly build muscle. Something like this:
My opinion is that the type of exercise doesn't matter, as long as you're moving. Doing exercise you enjoy will greatly increase the odds that you'll stick with it. Your diet plays a much more important part in your overall health anyways.
I use Google Fit and the Progression app on Android to track my progress.
Do you use premium to have custom macros per day? If so you can have custom macros per day without premium by using the Google Chrome extension FoodFastFit.
To track workouts, I have an Android and I find Progression fits my needs.
Progression has automatic stat tracking and built in timers for your workout. When I use it, I can leave my phone in my pocket or on the floor and track my workout via my Huawei watch.
This is a pretty good app, has built in routines, or can make your own. Reporting and everything integrated. My go to app. OP, have a look at this app for some pointers.
I've gotta put this out there. The app Progression + Android Wear has completely refocused my sessions. It's about all I use my Moto 360 for and yet I'm so reliant on it I'm going to upgrade in the near future.
I use Progression for Android and it’s awesome.
Have you looked at this app called Progression? It's what I am currently using, it has pre-made workout routines and you can customize your own.
I use the app Progression because it has good support for Android Wear.
Logging your lifts from your watch without having to pull out your phone every set becomes something you can't live without once you tried it! Just a quick slide on my wrist after a set and that's logged, then it will buzz your wrist when the rest is over. Really helpful imho.
The most beautiful, well-thought-out, well-designed workout tracker for Android.
Progression on Android is amazing for tracking and analyzing your workouts.
This is the best app out there imo.
I use the pro version and couldn't ask for more
If you have Android I highly recommend Progression
Link for the lazy, Progression Fitness Tracker
Progression. Best one by far, everything you may need is on it, just try it, you wont regret it
Progression, great app [link]
Progression - fitness tracker:
Progression for android is amazing for tracking workouts.
Edit: link [link]
For weight lifting Progression is without peer. [link]
It really all depends on what you use your device for. I don't do social media, so my app suggestions might not be as relevant to you if you're a social media hound, but here are some of my favorites:
Progression Fitness Tracker -- if you're big into lifting weights, Progression is unmatched for tracking your lifts, keeping Google Drive synced logs for seamless integration across other Android devices, and even comes packed-in with several available lifting programs to get you started.
Sync for Reddit Pro -- the best Reddit app. Period.
Really Bad Chess -- like chess? This throws a neat twist on the game to cause you to think about your next move even more than usual. Good for quick gaming sessions.
Insight Timer -- don't buy into the overpriced scams that are meditation programs like Headspace. Insight Timer has 1000s of FREE guided meditations and an extremely helpful, kind community to keep you on track.
Loop Habit Tracker -- trying to establish a new habit? Loop is an attractive, easy way to track streaks and failure points.
Alltrails -- into hiking? Alltrails has the greatest feature set available to free users and looks nice to boot.
Nine Mail -- by far the best Exchange app for grabbing your work email.
Journey -- my favorite journal app on Android.
Well worth the money for the premium version.
Progression seems to fit perfectly within those demands: [link]
I use Progression, it syncs with Google Fit and also does backups to Dropbox.
Progression on Android. Has beautiful material design and very functional!
I like Progression. Good design, easy to build or import workout schedules
I used Jefit until I got a smart watch. Now I use Progression - Fitness Tracker, since it has Android Wear support.
Since you probably have your phone with you anyway.
How is this better than Progression?
Really like the simplicity of Fitnotes but I absolutely love how beautiful and comprehensive Progression is.
Link - [link]
Found it on Android. Looks promising. [link]
On android, I use the Progression app
I enjoy it
I've used this for about a year, works great. [link]
Progression Workout Tracker: [link]
I find progression very good!
Progression (Android): [link]
<strong>Progression</strong> for Android
<strong>Strong</strong> for iOS
I don't know why it didn't work. Here it is.
Linkme: Progression Fitness Tracke
Progression, seriously the best weightlifting app/diary I've ever used.
I will 2nd Progression. Progression
Sounds like you are looking for Progression - Fitness Tracker. It has Android Wear support.
Look at Progression. It is a great app for weightlifting and has Google Fit integration.
I recommend Progression Workout Tracker - link
Progresssion is the best I've used for months.
I think Progression is the name of the app. [link]
Progression is one of the simplest apps i've used, worth the paid version too
Progression for tracking workouts.
Yes, it is: [link]
But it has a $5 in-app purchase for some extra features.
Progression has a plate calculator: [link]
Just type it into Progression(andriod).
Progression - Fitness Tracker.
It's the best.
If you're on android you can try progression. Nice design and very customisable.
I'm using Progression for that. Works great.
There's Progression too!
If you have an Android phone, I highly recommend Progression.
I've only used it for some weeks but it's really good :) got everything I need to work out
If you're using android, I like progression. Pretty simple and material interface.
Progression is the best fitness tracking app that I've used.
Is it this one?
Progression on Android [link]
I use Progress.
Here you go: [link]
Progression is what I've been using the last few months.
Hiking and riding are great things to do! But I get the winter struggle, I used to live in the Midwest. If you can afford it, get a membership to the local gym (the regular payments themselves are a motivation to go). Otherwise, as the other commenter said, you can just do bodyweight at home. It's useful to get familiar witht he fitness scene and good practice with subs like r/bodyweightfitness.
Personally, my breakthrough was using MyFitnessPal for calorie tracking, Progression for lifting, and Google Fit where the previous two integrate and I also use for tracking runs. I was recommended to start with Stronglifts 5x5 by my more fit friends, and found the program on Progression. It's simple and quick, and allowed me to build some strength to the point I felt more confident and invested, which is important I think. I started customizing my workouts after that.
On meditation, if apps are your thing as well, people swear by Headspace and I liked Fabulous. Sorry, I don't know if you're on Android but I think most of these apps are cross-platform.
One thing you could try instead of meditation is chanting. I hail from the Hindu traditions, and while I'm not really religious, I love chanting the hymns. You could try this, maybe Hindu hymns or Buddhist or Christian or maybe just epic poems.
On that note and on your next point, you could join a religious/spiritual group! For example, find the nearest Buddhist monastery and learn their meditation practices. Another useful thing is joining their charity efforts. I used to volunteer at the homeless shelter and retirement homes for many years via my Hindu groups. Many very interesting stories there.
If it bothers you otherwise, you could volunteer with non-religious groups. Food Not Bombs would also tick off the Left checkbox, but it sounds like you might not have a branch? I'd definitely attend the DSA btw! Just sit and listen for a few weeks to get over your anxiety. As with the gym, it's a matter of confidence and positivity: come home knowing you achieved a small goal in your plan to better yourself rather than thinking about how awkward you might have seemed.
One more suggestion is to take up a class at a rec center or whatever. A martial art could tie in with your fitness and mindfulness if done right. I randomly joined a kendo club but the kiai fighting spirit really helped my confidence and strategy helped my mindfulness; also made some friends.
Here to help! I think we're in fairly similar situations tbh. You can PM if you ever feel the need.
I know I'm late but Progression has a detailed look at many workouts
Or a routine specific one (e.g. Stronglifts5x5, PHUL etc) most have apps that someone has built.
I tried many workout apps, but my favorite is Progression
You should definitly check it out :)
Progression app is an app with all the features you mentioned.
This program follows 4 phases for the compound lifts (the first three lifts of each workout), with each phase having different set and rep prescriptions.
The concept is simple: you stay at that phase and add weight to the bar every session. Once you stall and fail to add weight two workouts in a row, you move on to the next phase and follow a slightly different set and rep scheme for that lift.
Using higher rep ranges in the earlier stages will help you learn the lift better while minimizing risk of injury. Not only that, but they will also help you build more work capacity, which will come in handy during the later phases as the weight you’re lifting gets heavier.
I highly recommend you use an app to track your lifts. Personally, I use Strong on my iPhone for logging my workouts, and I hear that Progression is a great app for Android.
If you choose to download the Strong app, open these links on your phone to save the workouts to the app (just edit it individually as you move across the different phases):
<strong>Here’s what the phases look like and the details on how to progress.</strong>
Starting out, you’re going to be at Phase 1 for the first three lifts of each workout, or 3 sets of 8 reps each.
As previously mentioned, you’ll add weight to the bar every session by the smallest increment possible -- most likely, this will be 2.5-lbs on each side for a total of 5-lbs. That means that if you benched 60-lbs today, then you need to increase this to 65-lbs on the next workout.
Of course, you won’t be able to keep adding weight forever. There will come a time where you’ll complete 8 reps for the first two sets but only be able to do 5 or 6 on the last set. That’s fine. Simply use the same weight again on the next session.
But once you stall at a particular weight two workouts in a row, that’s when you need to move on to Phase 2 for that particular lift only.
That means that if you stalled out on bench press but you’re still making progress with your squats, then you keep the same protocol for squats and change it up just for the bench press.
If you’re not confident that you can do this at the current weight, feel free to take off 5 to 10-lbs off the bar in between phases. So if you stalled at 100-lbs for 3 sets of 8 reps, you can go back down to 95-lbs (or even 90-lbs) and do 4 sets of 6 reps.
As you can see, the total volume is exactly the same at 24 reps per workout, but during this phase you’ll be moving towards lifting significantly heavier weights per set.
The only exception for this protocol would be deadlifts. Follow the same rep prescription, but keep it to 3 sets only.
Why? Because deadlifts are a bitch, and for many people doing any more than 3 sets would kill you for the rest of your workout especially as the weights get heavier.
Keep adding weight every session until you stall twice, at which point you’ll move on to phase 3 (once again taking weight off the bar if you wish). Nothing at all changes except for the set and rep scheme -- at this point, you'll be doing a standard 5x5 for that particular lift.
Limiting your reps per set to 5 will allow you to be handling much heavier weights by this time, but that’s totally fine: your body will be ready for this new intensity and volume levels due to the work you’ve done in the previous two phases.
This is the final stage. This time, deloading isn’t optional: take 10% to 15% off whatever weight you stalled in during phase 3, and use this as your working weight during this phase. So if you stalled at a 200-lb squat, start phase 4 using either 170-lbs, 175-lbs or 180-lbs.
You have two options at this point.
The first option is to go back to phase 1 and start all over again while adding an extra set (so you’re doing 4x8 instead of 3x8, then 5x6 instead of 4x6, then 6x5 instead of 5x5). Remember, more is more, so even though you took weight off the bar you’re still doing more volume albeit at a different intensity level.
The second option is to simply stay at this phase and wait for your other lifts to catch up then move on to intermediate programming. With this option, you’ll no longer be increasing the weight you’re lifting every session. So instead, you’ll be aiming to progress in terms of reps lifted and add weight only when you can reach 8 reps per set for that current weight.
For example, if you’re able to do 3 sets of of 6 reps with 200-lbs, that means you’ll aim to go for 3 sets of 7 reps next session. You’ll only move up to 205-lbs by the time you can complete 3 sets of 8 reps.
Keep in mind that you're not meant to stay here forever; phase 4 is really just a transitional period while you squeeze out linear progression for the rest of your lifts. Once you reach this phase for the big three lifts -- squats, deadlifts and bench press -- you're ready to graduate to a more intermediate program (see the FAQ for program recommendations).
Neither option is better than the other -- some people prefer to squeeze all they can out of linear progression, while others prefer to do something a little more advanced. By the time you get here, you’ll have a little more experience than when you started out, know your training habits a little bit better, and be able to decide which option is best for you.
Spelling corrected. Progression [link]
I'm using Progression - Fitness Tracker on Android. (If you're on iOS I see lots of people recommending Strong - Workout Tracker).
I'm running the Beginners PPL Routine
Progression (android app)
If you're on Android, it's called Progression. Here is a link to it.
I don't think it's on iPhone, unfortunately.
I ended up moving from FitNotes to Progression. I've really enjoyed it so far. LINK to Progression App
I really like progression! It has Google Drive backup, sets timer, plates calculator and other stuffs. Also looks simple/clean
It's a Android only app called Progression.
I really dig it and ended up buying the pro version, which gives you more stats. I don't remember what the lite version comes with, but it's absolutely worth the 4.99 price for me.
Progression Lite | Progression Pro
I even wrote a little review/run down about it on my website.
I use Progression.
> Keep track of your lift reps and weights weekly.
Here you go:
Sorry iOS users.
This one? [link]
It doesn't have a running interval timer, but it does have one for lifting intervals.
Emailed dev about a running timer
Checkout Progression. It has a rest timer and ability to track sets.
I use Progression. Has a similar setup to stronglifts app but allows customisation. Highly recommended!
Progression is the way to go.
It's called Progression, sorry!
I'm going to try this one [link] or if that's not up to task, try FitNote.
Hey, try this app! I've used it before and it gives you information on different exercises and allows you to input how many reps and sets you're doing in order to keep track of them.
I highly recommend the Progression app if your on Android. It's easy to use, simple and well designed.
Progression Lite | Progression Pro (4.99)
I wrote a quick review of Progression that might help you decide which to use.