Strong Alternative
Strong's tracker, with a coach.
And a web app.
The Strong app alternative for lifters who want a clean tracker plus periodised programming. Same speed of logging, now on mobile and desktop, with unlimited routines for free and AI coaching layered on when you want it.
Programme & Log Audit · Schoenfeld Volume Landmarks
Interactive Workout CSV Analyser & 1RM Calculator
Audit your workout CSV or manual sets for push:pull and quad:posterior symmetry.
50 sets
Schoenfeld Target: 10-20/muscle
1.5 : 1
Target symmetry: 1.0 : 1
1.5 : 1
Posterior chain balance
- • Push-to-Pull ratio is 1.5:1. Add 6 weekly upper-back/row sets to balance shoulder mechanics.
- • Quad-to-Posterior ratio is 1.5:1. Add 3 to 4 hinge/hamstring sets (RDLs or Nordic curls).
- • One cardio session or fewer a week is unlikely to reach the WHO 150 to 300 minutes of moderate activity. If you can, add one or two easy Zone 2 sessions, ideally 6 hours away from lifting.
General fitness and training estimates only. Not medical advice.
The link carries the numbers you entered in the part of the address after the #, which is never sent to a server. Share it only with people you are happy to show those numbers to.
About these numbers: Formula, guard-rails & 3 peer-reviewed citations ▾
Target Hypertrophy Band = 10–20 Hard Sets/Muscle/Week · Optimal Push:Pull ≈ 1.0 : 1.0
All CSV parsing and volume calculations run 100% locally in your browser. Warm-up sets (RPE < 6 or > 4 RIR) should not be counted toward your 10 to 20 weekly working sets.
- • More quality sets generally means more muscle, and this meta-analysis is why your weekly volume grows deliberately rather than all at once. [Source]
- • How your loads, sets and rest periods step up across a training block follows the American College of Sports Medicine's progression model for healthy adults. [Source]
- • The weekly movement target your plan aims at, 150 to 300 minutes of moderate activity plus regular strength work, comes straight from the WHO's global guidelines. [Source]
General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.
Leave this at 0 RIR and the number is plain Epley on the reps you completed, the same as the Pelaris app shows for the same set. If you stopped short of failure, choose the reps you had left and they are added to the set.
116.7 kg
Epley · 5 effective reps
94.5 kg
Strength-Hypertrophy
87.5 kg
Hypertrophy Working Load
| Reps | % 1RM | 0 RIR Max | Target @ 2 RIR | Training Zone |
|---|---|---|---|---|
| 1RM | 100% | 116.5 kg | 106 kg | Max Strength |
| 2RM | 94% | 109.5 kg | 103 kg | Max Strength |
| 3RM | 91% | 106 kg | 100 kg | Max Strength |
| 5RM | 86% | 100 kg | 94.5 kg | Strength-Hypertrophy |
| 6RM | 83% | 97 kg | 92 kg | Hypertrophy |
| 8RM | 79% | 92 kg | 87.5 kg | Hypertrophy |
| 10RM | 75% | 87.5 kg | 83.5 kg | Hypertrophy |
| 12RM | 71% | 83.5 kg | 79.5 kg | Hypertrophy |
| 15RM | 67% | 78 kg | 74.5 kg | Muscular Endurance |
General fitness and training estimates only. Not medical advice.
The link carries the numbers you entered in the part of the address after the #, which is never sent to a server. Share it only with people you are happy to show those numbers to.
About these numbers: Formula, guard-rails & 3 peer-reviewed citations ▾
1RM = Weight × (1 + Reps ÷ 30) · optional: add Reps in Reserve to Reps
Reynolds, Gordon and Robergs (2006) concluded that a one-rep max can be estimated well from multiple-repetition sets, and advised staying at or under about ten repetitions. Past that, the result is a rough guide because the set measures endurance and discomfort tolerance as much as maximal strength.
- • Your projected 1RM is read off a hard multi-rep set, and this study is the evidence that a max can be estimated well without you ever having to test one. [Source]
- • Reps in reserve is how we ask you to rate a set, a scale built so your effort on the day sets the load rather than a fixed number on paper. [Source]
- • How your loads, sets and rest periods step up across a training block follows the American College of Sports Medicine's progression model for healthy adults. [Source]
General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.
The Strong user who switches
Strong is beloved for a reason. The iOS UI is as fast as any set-entry interface ever built. If you lift, you log, you stop, Strong is a near-perfect app for that loop.
The switchers tend to be people who have outgrown the loop. They have been lifting for a while, they want to add running or cycling, they want something that writes the next program instead of copying a PDF into Strong's routine builder, or they want to log on desktop during planning time. That is where Pelaris earns the switch.
Our goal is not to be Strong plus bloat. It is to be Strong's tracking experience with an optional coach, an optional body analysis module, and an optional methodology-driven program you can turn on when you are ready.
Pelaris vs Strong
Pricing and tier details reflect each app's published information at time of writing.
| Feature | Pelaris | Strong |
|---|---|---|
| Workout logging Sets, reps, weight, PR detection. | Always free | Free tier has limits |
| Unlimited routines | Free capped at 4 | |
| Web app | Desktop + mobile | Mobile only |
| AI program generation | ||
| Adapts to RPE + fatigue | ||
| Cardio / running support | Strength + endurance in one | Basic cardio logging |
| Team sport scheduling Match-day aware, pre-match tapering. | ||
| Import from Strong | CSV import supported | N/A |
| Native apps + everywhere it runs | iOS, Android, web, and inside ChatGPT | iOS and Android |
| Pricing | Free tracking. Paid coaching. | Free + ~$5/mo Pro |
Clean log, richer layers
The tracker stays out of the way. The coach, methodology, and body analysis are separate tabs you visit when you want them.
Bring your history
Your Strong history comes with you
Export your workouts from Strong as a CSV, then bring the file into Pelaris under Profile, Data. Pelaris reads the columns for you and shows you what it found, the sessions and the dates they cover, before anything is saved. Your sets, reps, weights, notes and dates come across, and your PRs are rebuilt from those sets with the dates you actually set them. Importing is free.
You pick the file in the Pelaris app on your iPhone or Android phone, or in the web app in any browser, and your history then appears everywhere straight away.
Train with a watch as well? Your Garmin, COROS, Suunto, Wahoo and Polar sessions come across too, as FIT files, each on its real date. Import FIT files into Pelaris.