Looking for a Strong alternative? Track your strength offline with IronBuddy

Every set you log, with its weight and reps, feeds the Progress tab. It has three views: Workouts, Exercises and Body.

• 1RM: Progress, then Exercises, charts the 1RM for each exercise. IronBuddy uses the Epley formula, weight × (1 + reps ÷ 30), on the best completed set of each workout, and counts sets of more than 12 reps as 12.
• Training volume: Progress, then Workouts, shows total and average workout volume, and Exercises charts any single exercise.
• Personal records: when you save a workout with a heavier weight than you have logged before for an exercise, IronBuddy marks it as a PR.
• Last time, at a glance: open any exercise to see the date and sets of your last session, that session's best 1RM, and its records, including your best estimated 1RM.

Choose a range from one week to all time.

• Compare an exercise with itself. A bench press estimate says nothing about your squat. Look at one lift across several weeks.
• Treat the estimate as a trend line. A single workout can be high or low. What matters is whether the line rises over a month or two.
• Expect dips after light weeks. A deload or a week of higher reps can lower the estimate without any loss of strength.
• Reps count too. The PR marker is about weight, so more reps at the same weight shows up in your 1RM and volume instead.

For a simple way to turn these numbers into next week's targets, read how to track progressive overload.

1. Export your Strong history first if the app offers an export, and keep the file as an archive.
2. Write down your current working weight and reps for each main lift. These are your starting numbers.
3. Install IronBuddy, start the free trial, and pick the split closest to the one you run now.
4. Log your first week as normal. Your 1RM and volume charts start from these sessions.

In short, IronBuddy is Android-only, works offline, has no account and no ads, and costs €6.99 once after a 7-day free trial. This page does not describe Strong's prices, features or policies, because they change often. To compare the two on offline use, accounts, ads, pricing and data, use the six-question checklist against Strong's current Google Play listing. The same page lists who IronBuddy may not suit.

Strong is a trademark of its owner. IronBuddy is not affiliated with or endorsed by Strong.