For athletes · free
Every set logged.Every record counted.
A free training log for strength athletes. Log weight, reps and RPE or RIR in the gym, even without signal, and watch your records and streak add up. Train on your own, or bring in a coach when you want one.
Free for athletes · no card · no trial period
Coaching athletes yourself? Ironstead for coaches
Deadlift- Free
- for athletes, solo or with a coach
- Offline
- start, log and finish a workout without signal
- 12
- values per set, including time, distance and machine level
- RPE or RIR
- whichever scale you train with
- 3
- ways in: iPhone, Android, browser
By selecting ‘Agree and play’, you allow Ironstead to load the YouTube player provided by Google Ireland Limited. Google receives your IP address and browser and device information and may store or read information on your device. Transfers to the USA are possible. Consent is voluntary and applies to all videos on iron-stead.com; we remember it for six months in a cookie. Our privacy policy explains the processing and how to withdraw consent.
01Logging
Fast logging, even in a basement gym.
Start an empty workout, one of your templates or the day your coach planned. Each set row shows what you lifted last time, and ticking it off is one tap. Lose signal and the workout keeps going. You start, log and finish it offline, and it syncs once you are back online.
- Weight and reps, time, distance, calories, incline or machine level
- RPE or RIR, whichever you use
- Warm-up, working and failed sets, set notes and supersets
- A rest timer that starts as you tick off a set with a rest time
- Swap an exercise mid-workout, offline too
Ironstead runs on iPhone, Android and in the browser. Installed from the browser, it opens without signal after the first visit.
| Set | Previous | kg | Reps | RPE | ✓ |
|---|---|---|---|---|---|
| W1 | 60×10 | 60 | 10 | — | |
| W2 | 100×5 | 100 | 5 | — | |
| W3 | 140×3 | 140 | 3 | — | |
| 1 | 172.5×5 | 175 | 5 | 8 | |
| 2 | 177.5×5 | 180 | 5 | 9 | |
| 3 | 180×5 | 185 | 5 | 10 | |
| 4 | 160×8 | 165 | 8 | 8 |
02Your progress
Records, streak and progress, counted for you.
After every workout Ironstead checks your sets for new records: e1RM, volume and weight at a given number of reps. Your streak counts training weeks against your weekly goal, and your history keeps every session, including the ones you log afterwards.
3 record sets · 3 exercises
- 1 repDeadlift350 kgbefore 340 kg · today
- e1RMDeadlift350 kgbefore 345 kg · today
- 5 repsBench Press185 kgbefore 180 kg · 4 days ago
- 3 repsBack Squat290 kgbefore 285 kg · 19 days ago
12weeks in a row
Next milestone: 16 weeks · 4 to go
+30.5 kg · +9.5 %
e1RM is an estimate from weight and reps, not a measured maximum.
- Deadlift DayTodayPR7 sets · 1.2 t · 52 min
- Conditioning2 days ago · logged afterwardsWaiting for sync6 sets · 35 min
- Bench Day4 days agoPR18 sets · 11.8 t · 71 min
- Squat Day6 days ago16 sets · 17.6 t · 68 min
- Near records from the last 14 days and your next load marks
- Volume per muscle group
- Your progress block by block, in a private chronicle you can hide
- Pause weeks that keep your streak alive
- Send a record to your coach as a chat draft. It goes out only when you tap send
03Your templates
Your own training days, ready to start.
Build single-day templates with exercises, sets, targets, rest times and supersets. Save a finished workout as a template, or update a template from it. Multi-week blocks come from a coach. If you have one, their plan sits in the same list.
- Copy a standard template and make it yours
- Create and edit templates offline; they sync later
- Several hundred exercises with a search that forgives typos, plus your own
- Mark an exercise you can't do, with a reason your coach sees
Running 5/3/1? Build the cycle in the generator and import it as templates
- Deadlift Day4 exercises · 16 sets · Rest 3:00Start
- Squat Day4 exercises · 16 sets · Rest 3:00
- Bench Day5 exercises · 18 sets · Rest 2:30
- Strongman Events3 exercises · 9 sets · Rest 2:00
- Training blockMulti-week blocks come from your coach
04With a coach, if you want
Bring in a coach. Your data stays yours.
Enter your coach's six-digit code, or create your own code and send it to them. Before anything is shared, you see who gets access and confirm it. Your coach plans your blocks and sees your sets; you keep training in the same app, still for free.
- Chat with text, photos, form-check videos and voice notes
- Feedback after each workout: fatigue, session RPE and a comment
- Recognition cards from your coach when you hit a record
- End the connection whenever you want. Your workouts, templates and history stay with you
Send it to your coach. Nobody sees your data until you confirm.
Sam Reed then sees all of your training and nutrition data. You can end the connection here at any time.
350 kg1 rep · before 340 kg
"Clean lockout, no hitch. That is the single we planned for."Stated by the coach: attempt seen
05Nutrition, if you want it
Food logging next to your training.
Set calorie and macro targets, log meals by search, favourites or barcode scan, and see your week at a glance. Not tracking food? Switch it off in the settings and it is gone from the app.
- Separate targets for training and rest days
- Your own foods and meal plans
- Logging works offline and syncs later
- Protein168 g / 220 g
- Carbs265 g / 380 g
- Fat84 g / 110 g
920 kcal left5 of 7 days on target this week
Questions athletes ask
Is Ironstead really free for athletes?
Does it work without signal?
Can I build my own training plan?
RPE or RIR?
I log in a notebook or another app. Can I switch?
What happens to my data if I stop working with a coach?
Where is my data stored?
Start with your next workout.
Free for athletes, on iPhone, Android and in the browser.
Coaching athletes yourself? See Ironstead for coaches