Get fitter with Strong
Get strong with Strong.
Sure, working out is often associated with the goal of losing weight, but exercise offers so much more than just shedding a few kilos. Whether you’re diving into the pool or hitting the gym floor, one of the biggest draw cards of working out is the ability to see improvements long-term. Given this is especially true when it comes to ‘pumping iron’ at the gym, this month we’re taking a look at Strong – an app that allows you to track weight and reps across a wide range of exercises. Here we’ll walk you through the steps to setting up and tracking workout routines, plus show you how to monitor your progress over time.
The basics
Getting started. To begin, download the Strong app from either the Apple or Android app store and pick the option to create a new account. Strong can be used across all your devices, with every workout synced to the cloud. During registration you’ll be encouraged to subscribe to the premium version of the app – while there’s some great features on offer here, we’d recommend holding off until you get familiar with the app to determine whether it’s something you actually need.
Creating a workout. Before hitting the gym, you’ll want to create a workout. To set up a new program, tap +Routine on the Start Workout tab and give it a name. The app has hundreds of strength- and cardiobased exercises, each with step-by-step instructions and videos. In addition to using the search tool, you can also browse exercises by category or body part. To create a superset (which involves performing multiple exercises in succession), choose the exercises you want to include before tapping the Superset option displayed in the top-right corner of the screen. When adding exercises, you can also specify the number of sets and reps to be performed. Note that the free version of Strong allows you to have a maximum of three routines saved in the app.
Workout tracking. Now it’s time to begin your workout. After selecting a routine from the New Workout tab you’ll be taken to a page listing every exercise to be completed. At the end of each set, simply enter the weight and reps into the appropriate boxes. You can also tap the name of an exercise to see instructions and a history from past workouts. In addition to ordinary sets, there’s the option to add a warm-up, failure or drop set by tapping the set number displayed below a particular exercise. At the end of your routine, tap Finish to see a summary of your workout, plus any new PBs.
Step it up a level
Notes. As you progress through your workout, there may be times when you want to add a comment. For example, if you used a different piece of equipment, or felt weaker on a particular exercise. Strong allows you to add notes by tapping the ellipsis icon next to an exercise and selecting
Whether you’re diving into the pool or hitting the gym floor, one of the biggest draw cards of working out is the ability to see improvements long-term.
Add a Note. By default, notes will appear in the history section of an exercise but won’t roll over to future workouts – for this to happen you’ll need to tap the pin icon to make it attach permanently to an exercise. You can also add notes to entire routines.
Calculators. Warming up is an important part of any workout. Available to premium users is a calculator that uses your past performance of an exercise to suggest weights for a warm-up set. You can access this tool during your workout by tapping the ellipsis icon next to an exercise and selecting Add Warm-up Sets. Premium users can also use the app’s handy plate calculator to quickly determine what plates are required to reach a certain weight. The plate calculator is located on the keyboard.
Timers. Keeping track of time spent resting between sets and exercises is easy thanks to the timer tool. After completing a set, simply tap the timer icon in the top-left corner of your screen and pick a duration. When building a new workout you can also create auto-timers that start immediately after logging each set — this can be done by tapping the ellipses icon and selecting Auto Rest Timer.
Results. Strong makes it easy to see improvements over time. In addition to charting weight and reps across workouts, the app keeps track of maximum volume and weight, plus your one-rep max (1RM). If you choose to sign up for a premium subscription, you can also see your progression plotted visually on a graph.
Step it up a level
Custom exercises. If you have an exercise that’s not in the app, you can add it yourself. While adding exercises to a new workout, tap New to be taken to a page where you can enter a name, body part and category. Custom exercises are stored in the app’s database ready for adding to future workouts.
Exporting. Not confined to the Strong app, you can export your workout data in a CSV format. To do this, tap the settings cog displayed on the profile tab and select Export Strong Data. Note that while you’re able to export information out of the app, there’s currently no way to import workout data. Strong can also integrate directly with the Apple Health app, along with connect to your MyFitnessPal account for calorie syncing.
Smartwatch support. Prefer to leave your smartphone in the locker? If you own an Apple or Android smartwatch, you can view workouts plus enter weight and reps for sets, all from your wrist.
Body measurements. In addition to tracking workouts, as a premium user you’re also able to keep tabs on how your body is changing over time. Strong lets you track a wide range of body parts including calves, thighs and biceps, along with your weight and body fat. You can do this from the Measure tab.