# Lift: a free workout log for the gym

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.

Open it: https://lift-free.openapps.xyz/workout

Part of OpenApps, the app store of free alternatives: https://free-apps.openapps.xyz/

## What it does

- A library of 166 common gym exercises with muscle groups and equipment (barbell, dumbbell, machine, cable, kettlebell, bodyweight, band and cardio), plus any exercise of your own.
- Unlimited routines with sets, rep targets, warm-ups, rest per exercise and supersets, and templates for full body, 5x5, push pull legs, upper and lower, dumbbells only and bodyweight.
- Start an empty workout or start from a routine. Log weight and reps, with optional RPE. Mark warm-up and drop sets. Bodyweight, timed and cardio exercises log reps, time or distance.
- Last session's numbers sit beside every set, and one tap on the check repeats them.
- A rest timer starts after each set, with a beep and a vibration where the phone allows.
- Notes for the workout and for each exercise. The workout in progress is kept on the device across reloads and with no connection.
- History of every workout, personal records (heaviest weight, best estimated one-rep max by the Epley formula, most reps), a chart for each exercise, and the best weight for each number of reps.
- A body weight log with a chart, kg or lb, and a plate calculator.
- Share a routine by a read-only link that others can open, start and copy.
- Download everything as CSV. Sign in with your email to keep your log on every device. Works offline 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.

## 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](https://lift-free.openapps.xyz/r?name=Full%20body&e=squat:w2:3x5-8:r150,bench-press:w1:3x5-8:r150,barbell-row:3x8-10:r120,romanian-deadlift:3x8-10:r120,lateral-raise:2x12-15:r60,plank:3x30s:r60): 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](https://lift-free.openapps.xyz/r?name=5x5%20A&e=squat:w2:5x5:r180,bench-press:w2:5x5:r180,barbell-row:w1:5x5:r180): Back squat (barbell) 5x5, Bench press (barbell) 5x5, Bent-over row (barbell) 5x5
- [5x5 B](https://lift-free.openapps.xyz/r?name=5x5%20B&e=squat:w2:5x5:r180,overhead-press:w2:5x5:r180,deadlift:w2:1x5:r180): 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](https://lift-free.openapps.xyz/r?name=Push&e=bench-press:w2:4x6-8:r150,overhead-press:3x8-10:r120,incline-dumbbell-press:3x8-12:r90,lateral-raise:3x12-15:r60:s1,triceps-pushdown:3x10-12:r60:s1): 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](https://lift-free.openapps.xyz/r?name=Pull&e=deadlift:w2:3x5:r180,lat-pulldown:3x8-12:r90,seated-cable-row:3x8-12:r90,face-pull:3x15:r60:s1,dumbbell-curl:3x10-12:r60:s1): Deadlift (barbell) 3x5, Lat pulldown (cable) 3x8-12, Seated row (cable) 3x8-12, Face pull (cable) 3x15, Curl (dumbbell) 3x10-12
- [Legs](https://lift-free.openapps.xyz/r?name=Legs&e=squat:w2:4x6-8:r180,romanian-deadlift:3x8-10:r120,leg-press:3x10-12:r90,lying-leg-curl:3x10-12:r60,standing-calf-raise:4x12-15:r60): 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](https://lift-free.openapps.xyz/r?name=Upper&e=bench-press:w2:4x6-8:r150,barbell-row:4x6-8:r150,dumbbell-shoulder-press:3x8-10:r90,lat-pulldown:3x10-12:r90,ez-bar-curl:2x10-12:r60:s1,overhead-cable-extension:2x10-12:r60:s1): 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](https://lift-free.openapps.xyz/r?name=Lower&e=squat:w2:4x6-8:r180,romanian-deadlift:3x8-10:r120,bulgarian-split-squat:3x10:r90,seated-leg-curl:3x10-12:r60,seated-calf-raise:3x12-15:r60,hanging-knee-raise:3x12:r60): 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](https://lift-free.openapps.xyz/r?name=Dumbbell%20full%20body&e=goblet-squat:3x10-12:r90,dumbbell-bench-press:3x8-12:r90,dumbbell-row:3x10:r90,dumbbell-romanian-deadlift:3x10-12:r90,dumbbell-shoulder-press:3x10:r90,hammer-curl:2x12:r60): 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](https://lift-free.openapps.xyz/r?name=Bodyweight&e=push-up:3x8-15:r60,air-squat:3x15-20:r60,inverted-row:3x8-12:r60,bodyweight-lunge:3x10:r60,pike-push-up:3x6-10:r60,plank:3x30s:r45,glute-bridge:3x15:r45): 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

Updated October 2026.

| | Lift | Strong | Hevy |
|---|---|---|---|
| Price | Free | Free plan; Strong Pro $4.99 a month or $29.99 a year | Free plan; Hevy Pro $2.99 a month, $23.99 a year or $74.99 lifetime |
| Routines | Unlimited | 3 custom routines on the free plan | Reported at 4 on the free plan |
| Custom exercises | Unlimited | Not stated | Reported at 7 on the free plan |
| Stats and charts | All your history, free | More tracking features in Pro | Reported at 3 months of advanced stats on the free plan |
| Workouts saved | Unlimited | Unlimited | Not stated |
| Ads | None | Not stated | None |
| Phone app | Installs from the browser on any phone | Native app | Native app |

Prices and limits as reported in 2026, from the US App Store listings for Strong (https://apps.apple.com/us/app/strong-workout-tracker-gym-log/id464254577) and Hevy (https://apps.apple.com/us/app/hevy-workout-tracker-gym-log/id1458862350) 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

Lift has no API to call, on purpose: your log stays with you. An assistant can put a whole routine in a link, with exercises from Lift's library, sets, reps, warm-ups, rest and supersets. The person opens it, checks it, and starts it or saves it.

- A push day: 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
- Plates for 100 kg: https://lift-free.openapps.xyz/plates?w=100&unit=kg

Every exercise id and the full link format: https://lift-free.openapps.xyz/llms.txt

## 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.

Lift by OpenApps is an OpenApp: free, with public source and its own agent.