A Free Alternative to Strong: Progress vs Strong
Looking for a Strong alternative? Progress is a free workout tracker for iPhone and Android with no routine limits, automatic progressive overload for weight, reps and sets, a free AI program builder and a plate calculator. Here's how it compares, including where Strong is the better pick.
Disclosure: we make Progress. Every fact about Strong comes from its own website or App Store listing (checked October 26, 2026, US prices); sources are at the bottom.
Progress vs Strong at a glance
| Progress | Strong | |
|---|---|---|
| Price | Free. No ads, no subscription | Free; Strong PRO is $4.99/month or $29.99/year |
| Free version | Everything, with no limit on programs, workouts or exercises. AI: 3 programs or workouts and 3 diet plans a day | Unlimited workouts, but only 3 custom routines |
| Automatic progressive overload | Yes, free: weight, reps and/or sets go up automatically after every session where you complete all sets. You choose what goes up and by how much, per exercise | Not listed among its features; you set each session's weights |
| Programs built for you | Free AI program builder that considers your goals, equipment, experience, age, injuries and anything else you tell it | Not listed among its features |
| Plate calculator | Yes, free, on every set | Yes |
| Set types | Straight sets, pyramid sets, supersets, timed exercises | Supersets, plus a warm-up calculator |
| Smartwatch | Apple Watch and Wear OS | Apple Watch |
| Platforms | iPhone and Android | iPhone and Android |
| Social feed | No | Not listed among its features |
Why people look for a Strong alternative
- The free version saves only 3 custom routines, so a 4-day split or anything longer needs Strong PRO.
- Strong is a log: it records what you did, but you decide when to add weight.
- It doesn't build a program for you.
What Progress does differently
- Completely free. No subscription, no ads and no limit on programs, workouts or exercises.
- Progressive overload on autopilot. For each exercise, choose whether the weight, reps or sets go up, and by how much. Complete every set and it goes up next time; miss one and it stays. It works with pyramid sets and supersets too.
- An AI program builder that listens. Tell it your goals, equipment, experience, age, gender, injuries, or anything else, and it builds a full program you can edit or ask it to change.
- A plate calculator on every set, for barbells, plate-loaded machines and anything else you load with plates.
- A clean, simple interface that stays out of your way mid-workout, with Apple Watch and Wear OS apps.
Where Strong is better
- More than 100,000 App Store ratings, averaging 4.9, so it's very proven.
- Very fast logging, a warm-up calculator and custom timers.
- Progress is newer, so it has far fewer reviews so far.
- No social feed and no web app.
Which should you use?
- Choose Strong if: You already have years of history in Strong, need only 3 routines, and prefer to decide every weight yourself.
- Choose Progress if: you want everything free, want the app to raise your weights, reps and sets for you, or want an AI-built program around your goals, equipment and injuries.
Questions
What is the best free alternative to Strong?
If you want an app that's free with no routine limits, Progress is a strong pick: it adds automatic progressive overload (weight, reps and sets) and a free AI program builder, on iPhone, Android, Apple Watch and Wear OS. We make Progress, so check the comparison above and choose what fits how you train.
Is Strong free?
Free; Strong PRO is $4.99/month or $29.99/year. Unlimited workouts, but only 3 custom routines. (Checked October 26, 2026; prices can vary by country and change over time.)
Is Progress really free?
Yes. Progress is free to download and use, with no ads and no subscription. The AI features have daily limits: 3 AI programs or workouts and 3 AI diet plans a day.
Can I use my Strong programs in Progress?
Yes: recreate your routines in Progress, or describe them to the AI program builder. Set a weight, rep or set increase on each exercise and Progress will progress it for you from then on.
Sources
Checked October 26, 2026. Prices are US App Store prices and can differ by country.
Also compared: Progress vs Hevy · Progress vs Fitbod
Try Progress free
Free on iPhone, Apple Watch, Android and Wear OS. No ads, no subscription.
Or build a free program with AI first, then import it in one tap.