OpenApps Lift

Free alternative to Strong and Hevy

A free workout log for the gym. Unlimited routines, no subscription.

Lift is a free gym workout tracker and a free alternative to Strong Pro and Hevy Pro. Log sets, reps and weight, rest with a timer between sets, and watch your personal records climb. No sign-up, no ads, and no limit on routines or custom exercises.

  • Last session's numbers beside every set
  • A rest timer that beeps and vibrates
  • Works offline at the gym and installs on your phone

How it works

  1. Start a workout

    Start an empty workout and add exercises as you go, or start one of your routines or a template. No account, no setup.

  2. Log each set

    Type the weight and reps. Last time's numbers sit beside each set, so a tap on the check repeats them. The rest timer starts on its own.

  3. Watch yourself get stronger

    Every finished workout lands in your history. Lift marks new records and charts each exercise over time.

Everything a gym log needs, free

  • 166 exercises, plus yours

    A library of common gym exercises with muscle groups and equipment: barbell, dumbbell, machine, cable, kettlebell, bodyweight and cardio. Add any exercise of your own.

  • Routines with no limit

    Save as many routines as you like, with sets, rep targets, warm-ups, rest per exercise and supersets. Start from a template and make it yours.

  • Sets your way

    Weight and reps, with optional RPE. Mark warm-up and drop sets. Bodyweight, timed and cardio exercises log reps, time or distance.

  • A rest timer

    It starts after each set, with a beep and a vibration where the phone allows. Add or take off 15 seconds, or skip it.

  • Records and charts

    Heaviest weight, best estimated one-rep max and most reps for every exercise, a chart over time, and the best weight for each number of reps.

  • Tools and your data

    Body weight log, kg or lb, a plate calculator, share links for routines, and CSV export. Works offline and installs on your phone.

Free workout routines to start with

Open a template to start it right away or save it as your own routine and change it. These are common starting points, not advice for you: pick weights you can lift with good form.

  • Full body for beginners

    One routine, three days a week with a rest day between.

    • Full body: Back squat (barbell) 3x5-8, Bench press (barbell) 3x5-8, Bent-over row (barbell) 3x8-10, Romanian deadlift (barbell) 3x8-10, Lateral raise (dumbbell) 2x12-15, Plank 3x30s

  • 5x5 strength

    Alternate A and B, three days a week. Add a little weight when you get all five sets.

    • 5x5 A: Back squat (barbell) 5x5, Bench press (barbell) 5x5, Bent-over row (barbell) 5x5
    • 5x5 B: Back squat (barbell) 5x5, Overhead press (barbell) 5x5, Deadlift (barbell) 1x5

  • Push, pull, legs

    Three routines, in order, three or six days a week.

    • Push: Bench press (barbell) 4x6-8, Overhead press (barbell) 3x8-10, Incline bench press (dumbbell) 3x8-12, Lateral raise (dumbbell) 3x12-15, Triceps pushdown (cable) 3x10-12
    • Pull: Deadlift (barbell) 3x5, Lat pulldown (cable) 3x8-12, Seated row (cable) 3x8-12, Face pull (cable) 3x15, Curl (dumbbell) 3x10-12
    • Legs: Back squat (barbell) 4x6-8, Romanian deadlift (barbell) 3x8-10, Leg press (machine) 3x10-12, Lying leg curl (machine) 3x10-12, Standing calf raise (machine) 4x12-15

  • Upper and lower

    Two routines, four days a week: upper, lower, rest, upper, lower.

    • Upper: Bench press (barbell) 4x6-8, Bent-over row (barbell) 4x6-8, Shoulder press (dumbbell) 3x8-10, Lat pulldown (cable) 3x10-12, Curl (EZ bar) 2x10-12, Overhead triceps extension (cable) 2x10-12
    • Lower: Back squat (barbell) 4x6-8, Romanian deadlift (barbell) 3x8-10, Bulgarian split squat (dumbbell) 3x10, Seated leg curl (machine) 3x10-12, Seated calf raise (machine) 3x12-15, Hanging knee raise 3x12

  • Dumbbells only

    For home or a hotel gym with a pair of dumbbells and a bench.

    • Dumbbell full body: Goblet squat (dumbbell) 3x10-12, Bench press (dumbbell) 3x8-12, One-arm row (dumbbell) 3x10, Romanian deadlift (dumbbell) 3x10-12, Shoulder press (dumbbell) 3x10, Hammer curl (dumbbell) 2x12

  • Bodyweight at home

    No equipment. A sturdy table or a low bar works for rows.

    • Bodyweight: Push-up 3x8-15, Bodyweight squat 3x15-20, Inverted row 3x8-12, Bodyweight lunge 3x10, Pike push-up 3x6-10, Plank 3x30s, Glute bridge 3x15

Lift compared with Strong and Hevy

Strong and Hevy are good apps with free plans that stop at a few routines. Lift has no limits and no paid plan, because a workout log costs very little to run.

LiftStrongHevy
PriceFreeFree plan; Strong Pro $4.99 a month or $29.99 a yearFree plan; Hevy Pro $2.99 a month, $23.99 a year or $74.99 lifetime
RoutinesUnlimited3 custom routines on the free planReported at 4 on the free plan
Custom exercisesUnlimitedNot statedReported at 7 on the free plan
Stats and chartsAll your history, freeMore tracking features in ProReported at 3 months of advanced stats on the free plan
Workouts savedUnlimitedUnlimitedNot stated
AdsNoneNot statedNone
Phone appInstalls from the browser on any phoneNative appNative app

Updated October 2026. Prices and limits as reported in 2026, from the US App Store listings for Strong and Hevy and from strong.app. Hevy's free limits come from its help center as quoted in search results, so treat them as approximate. Prices vary by country and change, so check before you buy. Strong and Hevy are polished native apps with features Lift does not have; Lift is a simpler web app with no watch app.

For AI assistants

Your assistant can write you a routine.

Lift has no API to call, on purpose: your log stays with you. Instead, an assistant can put a whole routine in a link, with exercises from Lift's library, sets, reps, warm-ups, rest and supersets. You open it, check it, and start it or save it.

Every exercise id and the full link format: /llms.txt. This page as markdown: /index.md.

# A push day: 2 warm-ups then 4 sets of 6 to 8 on bench,
# 2:30 rest, and a superset (s1) to finish
https://lift-free.openapps.xyz/r?name=Push%20day&e=bench-press:w2:4x6-8:r150,overhead-press:3x8-10,lateral-raise:3x12-15:s1,triceps-pushdown:3x10-12:s1

# Any exercise not in the library, by name
https://lift-free.openapps.xyz/r?name=Home&e=push-up:3x15,Towel%20row:3x12:kb

# Plates for 100 kg on a 20 kg bar
https://lift-free.openapps.xyz/plates?w=100&unit=kg

Questions

Is there a free alternative to Strong?
Yes. Lift is a free workout log that works like Strong: routines, sets with weight and reps, last session's numbers beside each set, a rest timer and personal records. Strong's free plan allows 3 custom routines and Strong Pro is $4.99 a month or $29.99 a year on the App Store, as reported in October 2026. Lift has no limit on routines and no paid plan.
What is a free alternative to Hevy?
Lift is a free gym tracker with unlimited routines, unlimited custom exercises and your full history in its charts. Hevy's free plan is reported at 4 routines, 7 custom exercises and 3 months of advanced stats, with Hevy Pro at $2.99 a month, $23.99 a year or $74.99 lifetime on the App Store, as reported in October 2026. Hevy is a polished native phone app; Lift is a simpler web app you install from the browser.
Is Lift really free?
Yes. There is no paid plan, no trial and no limit on routines, exercises or history. There are no ads and no third-party trackers, and nothing is sold. The hosting counts visits: page views, speed and errors, with a random visitor id. Each logged workout is a small write that costs almost nothing to store, and OpenApps pays for it.
Do I need an account?
No. Tap Start an empty workout or pick a template and start logging. Your log is saved in your browser and in a guest account made for it. To keep it on your phone and laptop, sign in with your email, with no password, and Lift copies it into your account.
Does Lift work offline at the gym?
Yes. Once Lift has opened on your phone it keeps working with no signal, and the workout in progress is saved on the device even if you close the page. It syncs to your account when you are back online. Add it to your home screen to open it like an app.
How does Lift estimate my one-rep max?
With the Epley formula: weight times one plus reps divided by 30. A set of 100 kg for 5 reps estimates about 116.7 kg. The estimate is less accurate above about 10 reps. Lift also tracks your heaviest weight and your most reps in a set, and shows the best weight you have lifted for each number of reps.
Does the rest timer work with the screen off?
Not always. The beep is scheduled when rest starts, so on a computer it plays even from a background tab. Phones may pause it while Lift is in the background or the screen is locked, so Lift keeps the screen on during a workout where the browser allows, and the timer is right again the moment you look. Vibration works on Android phones; iPhones do not let web pages vibrate.
Can I share a routine with a friend?
Yes. Every routine has a Share link. It is read-only: your friend sees the exercises, sets, rep targets, warm-ups, rest and supersets, and can start it or save their own copy. It does not carry your weights or history.
Can I move my history from Strong or Hevy?
Not yet. Lift cannot import another app's export today, so it starts fresh. Your Lift log can always be downloaded as a CSV file that opens in any spreadsheet.
Is Lift training or medical advice?
No. Lift is a log, not a coach. Its templates are common starting points, not a plan made for you. If you have a health condition or an injury, talk to a doctor before starting a new program.
Can my AI assistant use Lift?
Yes. An assistant can write a routine as a Lift link, with exercises from Lift's library, sets, reps, warm-ups, rest and supersets. You open the link, check it, and start it or save it. Lift's llms.txt lists every exercise id and the link format.

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