The Best Fitness Apps for Android, iOS and Apple Watch in 2025

Why Use a Free Workout Tracking App?

Paper workout logs have their charm, but they're easy to lose, hard to analyze, and impossible to back up. A free workout tracker app solves these problems while offering features that would've cost hundreds in personal training fees just a decade ago.

The real value isn't just convenience. When you track your workouts digitally, you create a searchable database of your training history. Want to know what weight you used for squats three months ago? It's there. Need to see if you're actually progressing on bench press? The data doesn't lie.

According to garagegymreviews.com, the best free workout apps now rival paid alternatives in core functionality. Many offer exercise libraries with thousands of movements, progress tracking, and even AI-generated workout plans—all without requiring a credit card.

The catch? Free versions typically limit advanced features like detailed analytics, custom exercise creation, or workout plan exports. But for most people starting their fitness journey or maintaining a consistent routine, these limitations rarely matter.

How We Tested and Evaluated These Apps

We spent over 40 hours testing workout tracking apps across iOS and Android devices. Our evaluation process focused on real-world usability rather than marketing promises.

Each app was tested during actual gym sessions over a four-week period. We logged strength training workouts, cardio sessions, and bodyweight exercises to assess how well each app handled different training styles.

Our testing criteria included:

• Ease of logging: How quickly can you record a set during your workout?

• Exercise library: Does it include the movements you actually do?

• Progress tracking: Can you easily see if you're getting stronger?

• Offline functionality: Does it work without internet connection?

• Data export: Can you take your workout history with you?

• Interface design: Is it intuitive or frustrating to navigate?

• Free vs premium: What features are actually free?

We also examined privacy policies to understand how each app handles your workout data. Some apps sell anonymized data to third parties, while others keep everything private. This matters if you care about data security.

The apps were tested by lifters with different experience levels—from complete beginners to advanced athletes following periodized programs. This helped us identify which apps work best for specific user types.

Top 12 Best Free Workout Tracking Apps

Setgraph: Best for Strength Training Simplicity

Setgraph takes a refreshingly straightforward approach to workout tracking. Instead of forcing you into pre-built programs, it lets you track exercises however you want.

The core concept is simple: create exercises once, then log sets whenever you perform them. You don't need to plan your entire week in advance or follow a rigid template. Just open the app, find your exercise, and record what you did.

What makes Setgraph particularly useful for strength training is its focus on progressive overload. When you open an exercise, you immediately see your previous sets. Did you do 5 sets of 8 reps at 185 pounds last week? The app shows this instantly, making it easy to decide whether to add weight or reps.

The AI workout generator creates personalized training plans based on your goals, schedule, and available equipment. Unlike generic programs, it adapts to your specific situation—whether you train 3 days or 6 days per week, have access to a full gym or just dumbbells.

Key features:

• Smart Plates calculator for quick weight adjustments

• Rest timer with notifications

• Exercise notes for form cues or program instructions

• Set history accessible from any workout

• One-rep max tracking

• Custom workout creation for any training split

Best for: Lifters who want simple, fast workout logging without unnecessary complexity. Particularly good for those following Push/Pull/Legs, Upper/Lower, or Full Body splits.

Limitations: Focused primarily on strength training rather than cardio or other fitness activities.

Strong: Best for Progressive Barbell Programs

Strong has earned its 3 million+ downloads by doing one thing exceptionally well: tracking progressive strength training. The app was designed specifically for programs like Starting Strength and StrongLifts 5x5.

The interface feels like a digital version of the classic workout notebook. You create routines, add exercises, and log sets with minimal taps. The plate calculator shows exactly which plates to load on the bar—a small feature that saves mental energy during heavy sets.

According to play.google.com, users particularly appreciate how the app handles workout history. You can see your entire training history for any exercise, making it easy to identify plateaus or track long-term progress.

The free version includes unlimited exercises and workouts, which is more generous than many competitors. However, you're limited to three custom routines unless you upgrade to Strong Pro.

Key features:

• Plate calculator for barbell exercises

• Rest timer between sets

• Workout history and statistics

• Exercise notes and instructions

• Automatic weight progression suggestions

• Cloud backup

Best for: Beginners following linear progression programs or intermediate lifters who want straightforward tracking.

Limitations: Free version caps custom routines at three. No built-in cardio tracking.

Nike Training Club: Best for Guided Workouts

Nike Training Club offers something different: professionally designed workout videos led by Nike trainers. While most apps focus on tracking, NTC emphasizes guided training sessions.

The free version includes over 190 workouts ranging from yoga and mobility to high-intensity strength training. Each workout includes video demonstrations and audio coaching, making it feel like having a personal trainer.

As noted by garagegymreviews.com, NTC excels at variety. You can filter workouts by duration (5 to 60 minutes), equipment needed, and training focus. This makes it easy to find something that fits your schedule and available equipment.

The app also includes training programs that span multiple weeks, with workouts that build on each other. These programs adapt based on your feedback about workout difficulty.

Key features:

• 190+ free workout videos

• Multi-week training programs

• No equipment required for many workouts

• Audio and video coaching

• Workout recommendations based on your goals

• Activity tracking integration

Best for: People who prefer following along with guided workouts rather than creating their own routines. Great for home workouts.

Limitations: Less useful if you want to track your own gym workouts. Limited customization for experienced lifters.

Caliber: Best Free App Overall

Caliber combines workout tracking with AI-powered coaching in a way that actually works. The app creates personalized training programs based on your goals, experience level, and available equipment.

What sets Caliber apart is the coaching component. While the AI generates your program, you can also connect with human coaches who review your progress and adjust your plan. The free version includes limited coach check-ins, which is more than most free apps offer.

The workout tracking interface is clean and intuitive. You can log sets quickly, see your previous performance, and track progress over time. The app also includes video demonstrations for every exercise, which helps with form.

Key features:

• AI-generated workout programs

• Limited free coaching check-ins

• Exercise video library

• Progress tracking and analytics

• Workout history

• Community features

Best for: People who want structured programming with some coaching support but can't afford a personal trainer.

Limitations: Free version limits coach interactions. Some advanced features require premium subscription.

Hevy: Best for Social Fitness Tracking

Hevy combines workout tracking with social features that actually enhance your training. You can follow friends, see their workouts, and even compete on leaderboards for specific exercises.

The app includes a massive exercise database with video demonstrations. If you can't find an exercise, you can create custom ones with your own notes and instructions.

One standout feature is the workout templates. You can browse community-created programs or build your own. The app also tracks personal records automatically, celebrating when you hit a new PR.

Key features:

• Social feed showing friends' workouts

• Exercise leaderboards

• Automatic PR tracking

• Extensive exercise library

• Custom exercise creation

• Workout templates and programs

• Rest timer with notifications

Best for: People motivated by social accountability and friendly competition.

Limitations: Social features might feel distracting if you prefer private training. Free version includes ads.

FitNotes: Best for Android Users

FitNotes is an Android-exclusive app that prioritizes simplicity and offline functionality. It works perfectly without an internet connection, making it ideal for gyms with poor cell service.

The interface is straightforward: create exercises, log sets, view history. No fancy graphics or unnecessary features—just efficient workout tracking. This minimalist approach means the app is fast and responsive even on older phones.

The statistics section provides useful insights like total volume lifted, workout frequency, and exercise-specific progress charts. You can export all your data as a CSV file, which is crucial if you ever want to switch apps.

Key features:

• Completely free with no ads

• Works offline

• Exercise database with custom additions

• Detailed statistics and charts

• Data export to CSV

• Backup and restore functionality

• Rest timer

Best for: Android users who want a no-nonsense tracking app that respects their privacy and works offline.

Limitations: Android only. No iOS version. Interface feels dated compared to newer apps.

JEFIT: Best Exercise Database

JEFIT boasts one of the largest exercise databases in any fitness app—over 1,400 exercises with detailed instructions and animations. This makes it particularly valuable for beginners learning proper form.

The app includes both workout tracking and pre-built training programs. You can follow programs designed by fitness professionals or create your own routines. The workout logger is comprehensive, tracking sets, reps, weight, and rest periods.

JEFIT also includes a social component where you can connect with other users, share workouts, and participate in challenges. The community has created thousands of workout routines you can copy and customize.

Key features:

• 1,400+ exercise database

• Pre-built workout programs

• Custom routine builder

• Progress tracking and charts

• Social features and challenges

• Workout logging with rest timer

• Synchronization across devices

Best for: Beginners who need exercise guidance and people who enjoy community features.

Limitations: Interface can feel cluttered. Free version includes ads and limits some features.

Strava: Best for Cardio and Running

While Strava is primarily known for running and cycling, it's become the social network for endurance athletes. The free version tracks your runs, rides, and other cardio activities using GPS.

What makes Strava special is the segment feature. Popular routes are divided into segments, and you can see how your time compares to other athletes. This gamification element keeps cardio training engaging.

According to sportsshoes.com, Strava's social features create accountability that helps people stick to their training. You can give kudos to friends' workouts, comment on activities, and join clubs based on location or interests.

Key features:

• GPS tracking for runs and rides

• Segment leaderboards

• Social feed and kudos

• Route planning

• Activity analysis (pace, elevation, heart rate)

• Integration with fitness devices

• Training log and calendar

Best for: Runners, cyclists, and endurance athletes who want social motivation.

Limitations: Limited strength training features. Many advanced analytics require premium subscription.

MyFitnessPal: Best for Combined Nutrition and Exercise Tracking

MyFitnessPal is primarily a nutrition app, but its exercise tracking features make it worth considering if you want an all-in-one solution. You can log workouts and see how they affect your daily calorie balance.

The food database is massive—over 14 million foods—making calorie tracking relatively painless. The app integrates with numerous fitness devices and other apps, creating a comprehensive picture of your health.

For workout tracking specifically, MyFitnessPal is basic. You can log exercises and estimate calories burned, but it lacks the detailed set-by-set tracking that dedicated strength training apps provide.

Key features:

• Extensive food database

• Calorie and macro tracking

• Exercise logging with calorie estimates

• Integration with fitness devices

• Barcode scanner for foods

• Recipe builder

• Progress tracking

Best for: People who want to track both nutrition and exercise in one app.

Limitations: Workout tracking is basic compared to dedicated fitness apps. Free version includes ads.

Fitbod: Best AI-Powered Workout Generation

Fitbod uses machine learning to generate personalized workouts based on your available equipment, fitness level, and recovery status. The algorithm considers which muscles you've trained recently and adjusts your program accordingly.

The free version gives you three workouts to test the system. While limited, this is enough to see if the AI-generated programs match your training style. The app excels at creating balanced routines that prevent overtraining specific muscle groups.

Each exercise includes video demonstrations and detailed instructions. The app also tracks your strength gains over time, showing which exercises are progressing and which might need adjustment.

Key features:

• AI-generated workout programs

• Recovery-based training recommendations

• Exercise video library

• Progress tracking and analytics

• Gym and home workout options

• Muscle group balance tracking

Best for: People who want intelligent programming without hiring a coach.

Limitations: Free version only includes three workouts. Full features require subscription.

adidas Running (formerly Runtastic): Best for Beginner Runners

adidas Running focuses on making running accessible for beginners while providing enough features for experienced runners. The app includes training plans for various goals, from running your first 5K to completing a marathon.

The GPS tracking is accurate and provides real-time audio feedback during runs. You can see your pace, distance, and route on a map. The app also tracks other activities like walking, hiking, and cycling.

One unique feature is the shoe tracking. You can log which shoes you use for each run and track their mileage, helping you know when it's time for replacements.

Key features:

• GPS tracking for runs and other activities

• Training plans for different goals

• Audio coaching during workouts

• Shoe mileage tracking

• Progress statistics and history

• Social features and challenges

• Integration with fitness devices

Best for: Beginner to intermediate runners who want structured training plans.

Limitations: Strength training features are minimal. Many training plans require premium subscription.

Home Workout: Best for No-Equipment Training

Home Workout provides bodyweight exercise routines that require zero equipment. The app includes programs targeting specific muscle groups or full-body workouts, all demonstrated with animations.

Each workout shows the exercise, duration, and rest periods. The app guides you through the routine with voice prompts and visual timers. This makes it easy to follow along without constantly checking your phone.

The free version includes dozens of workouts organized by difficulty level and target area. You can also create custom routines by selecting specific exercises.

Key features:

• No equipment needed

• Animated exercise demonstrations

• Voice guidance during workouts

• Custom workout creation

• Progress tracking

• Workout reminders

• Warm-up and stretching routines

Best for: People working out at home without equipment, travelers, or beginners.

Limitations: Limited to bodyweight exercises. No barbell or dumbbell tracking.

Comparison Table: Features at a Glance

[INFOGRAPHIC: Create a comparison table showing key features across all 12 apps including: Strength Training Focus, Cardio Tracking, Exercise Library Size, Offline Mode, Data Export, Social Features, AI Programming, Free Workout Limit, and Platform Availability]

How to Choose the Right Workout Tracker for Your Goals

The best app depends entirely on what you're trying to accomplish. A powerlifter needs different features than a marathon runner.

If you're focused on strength training, prioritize apps with detailed set logging, exercise history, and progressive overload tracking. Setgraph, Strong, and Caliber excel here. You need to see your previous performance instantly to make informed decisions about weight and rep progression.

For cardio enthusiasts, GPS tracking and route mapping matter more than set logging. Strava and adidas Running provide the features you need—distance tracking, pace analysis, and segment comparisons. These apps turn solo runs into competitive experiences.

Beginners benefit from guided workouts rather than blank templates. Nike Training Club and Home Workout provide structure when you're not sure what to do. The video demonstrations prevent form mistakes that could lead to injury.

If you want everything in one place, MyFitnessPal combines nutrition and exercise tracking. This works well if you're trying to lose weight or gain muscle, where diet and training both matter.

Social motivation helps some people stay consistent. Hevy and Strava turn fitness into a social activity. Seeing friends' workouts creates accountability. However, if you prefer privacy, these features might feel intrusive.

Consider your training environment. Gym with spotty WiFi? You need offline functionality. FitNotes and Setgraph work perfectly without internet. Apps that require constant connectivity become frustrating in basement gyms.

Think about data ownership. Can you export your workout history? This matters if you ever want to switch apps or analyze your data elsewhere. FitNotes, Hevy, and Setgraph allow data export. Some apps lock your data behind premium subscriptions.

For those following specific programs like Push/Pull/Legs splits, you need an app that handles custom workout creation easily. Setgraph and Strong make this straightforward.

Key Features to Look for in a Free Workout App

Not all free apps are created equal. Some provide genuine value, while others are essentially demos for premium subscriptions.

Exercise logging speed matters more than you think. During a workout, you want to record a set in seconds, not minutes. Apps that require multiple taps or navigation through menus become annoying. The best apps let you log sets with minimal interaction.

Exercise libraries should be comprehensive but not overwhelming. You need the movements you actually perform. A database with 1,400 exercises sounds impressive until you realize you only use 30 of them. Quality beats quantity.

Progress visualization helps maintain motivation. Seeing your squat numbers climb over months provides tangible proof of improvement. Look for apps with clear charts and statistics. Raw data is less motivating than visual progress.

Rest timers seem minor but become essential. Consistent rest periods matter for progressive overload. Apps with customizable timers and notifications keep your workout moving efficiently.

Offline functionality is non-negotiable if you train in gyms with poor cell service. Your workout shouldn't depend on internet connectivity. The app should sync data when you're back online.

Data backup prevents disaster. Losing months of workout history because you switched phones is devastating. Cloud backup should be standard, not a premium feature.

Custom exercise creation allows personalization. Every gym has slightly different equipment. You should be able to add exercises that match your specific situation.

Plate calculators save mental energy during heavy sets. Instead of doing math, the app shows exactly which plates to load. This small feature makes a surprising difference.

Integration with wearables extends functionality. If you use an Apple Watch or Fitbit, the app should sync seamlessly. Heart rate data, calories burned, and workout summaries become more accurate.

Free vs Premium: What You're Actually Getting

The "free" label can be misleading. Understanding what's actually included helps set realistic expectations.

Most free apps limit the number of custom workouts or routines. Strong caps you at three routines. This works fine if you follow a simple program, but becomes restrictive if you like variety. Premium removes these limits.

Advanced analytics typically require payment. Free versions show basic progress, but detailed insights—like volume load trends, muscle group balance, or periodization tracking—are premium features. For most people, basic tracking is sufficient.

Ad-free experience costs money. Free apps need revenue somehow. Expect banner ads or occasional full-screen promotions. These rarely interfere with actual workout logging, but they're present.

Workout plan libraries are often premium. Free versions might include a few sample programs, but accessing the full library requires subscription. If you prefer creating your own workouts, this doesn't matter.

Data export and backup features vary. Some apps include this free (FitNotes, Hevy), while others lock it behind premium (Strong, MyFitnessPal). This becomes crucial if you ever want to switch apps.

Video demonstrations might be limited. Free versions often include videos for popular exercises but require premium for the full library. YouTube can fill this gap if needed.

Coaching features are premium territory. Apps like Caliber offer limited free coaching check-ins, but ongoing support requires payment. This makes sense—human coaching costs money.

The question is whether premium features justify the cost. For most people starting out, free versions provide everything needed. You can always upgrade later if you hit limitations.

Compare the cost of premium subscriptions ($10-15/month) to personal training ($50-100/session). Even premium apps are incredibly affordable for what they provide.

Apps by Workout Type

Strength Training and Powerlifting

For barbell-focused training, you need apps that handle progressive overload tracking efficiently. Setgraph and Strong lead this category. Both let you see previous performance instantly and make informed decisions about weight progression.

Setgraph's approach works particularly well for lifters who don't follow rigid programs. You can track exercises individually without creating elaborate workout templates. This flexibility suits people who adjust their training based on how they feel.

Strong excels for those following structured programs like Starting Strength or 5/3/1. The app's routine templates make it easy to set up these programs once and follow them consistently.

Caliber deserves mention for its AI programming. The app generates periodized strength programs that adjust based on your progress. This provides structure without requiring deep knowledge of program design.

Bodyweight and Calisthenics

Home Workout dominates this category with its focus on equipment-free training. The app includes progressions for skills like push-ups, pull-ups, and pistol squats.

Nike Training Club also works well for bodyweight training, offering guided workouts that require minimal or no equipment. The video coaching helps maintain proper form when you don't have a trainer watching.

For calisthenics athletes tracking specific skills, Hevy or FitNotes work better. You can create custom exercises for movements like muscle-ups or handstand push-ups and track progression over time.

Running and Cardio

Strava is the clear winner for runners and cyclists. The segment features, social components, and detailed route tracking create an engaging experience. The free version includes everything most runners need.

adidas Running provides better structure for beginners through its training plans. If you're working toward your first 5K or 10K, the guided programs help you progress safely.

For treadmill running or indoor cardio, these GPS-based apps lose their advantage. MyFitnessPal or basic tracking in Setgraph works fine for logging cardio sessions without route data.

CrossFit and HIIT

JEFIT handles the variety of CrossFit workouts reasonably well, with its large exercise database covering both strength movements and metabolic conditioning.

Nike Training Club includes numerous HIIT workouts with video guidance. The timer features help manage work-rest intervals during circuit training.

Honestly, CrossFit-specific tracking remains challenging in free apps. The constantly varied nature of CrossFit doesn't fit neatly into most tracking systems. Many CrossFit athletes use simple note-taking apps or pen and paper.

Hybrid Training

If you combine strength training with cardio, you need an app that handles both. MyFitnessPal provides basic tracking for everything, though it excels at neither.

Hevy recently added cardio tracking to its strength-focused platform. This makes it viable for hybrid athletes who want one app for everything.

Alternatively, use specialized apps for each activity. Track strength in Setgraph and runs in Strava. They won't communicate with each other, but each does its job well.

Frequently Asked Questions

What features are typically locked behind paywalls in free workout apps?

Most free apps limit advanced analytics, custom workout creation beyond a certain number, ad-free experience, and data export capabilities. Premium features often include detailed progress charts, workout plan libraries, video exercise libraries, and integration with additional devices. However, core tracking functionality—logging sets, reps, and weight—remains free in quality apps.

Can I export my workout data if I want to switch apps?

This varies significantly. FitNotes, Hevy, and Setgraph allow free data export, typically as CSV files. Strong, MyFitnessPal, and several others lock this behind premium subscriptions. Before committing to an app long-term, check whether you can export your data. Losing years of workout history because you can't export it is frustrating.

Which apps work offline without internet connection?

FitNotes, Setgraph, Strong, and Nike Training Club all function fully offline. They sync data when you reconnect to the internet. This matters in gyms with poor cell service or when traveling internationally. Strava and adidas Running need GPS for route tracking but can log workouts offline and upload later.

How do these apps compare to paid alternatives like Fitbod or Future?

Paid apps typically offer more sophisticated AI programming, personalized coaching, and advanced analytics. Future provides actual human coaches who adjust your program weekly—something free apps can't match. However, for basic workout tracking and progress monitoring, free apps like Setgraph or Strong provide 90% of what most people need. The question is whether the extra 10% justifies $100-200/month for coaching apps.

What are the best apps for tracking progressive overload?

Setgraph, Strong, and Caliber excel at progressive overload tracking. They show your previous performance immediately when logging exercises, making it easy to ensure you're adding weight or reps over time. The key is seeing historical data quickly—you shouldn't need to dig through menus to find what you lifted last week.

Do any free apps offer meal planning or nutrition tracking?

MyFitnessPal is the only app on this list with comprehensive nutrition tracking in the free version. It includes a massive food database and macro tracking. However, meal planning features are limited without premium. Most workout-focused apps don't include nutrition features, operating on the principle that specialized tools work better than all-in-one solutions.

Which apps have the best Apple Watch or Android Wear integration?

Strong, Strava, and Nike Training Club offer excellent smartwatch integration. You can start workouts, log sets, and view timers directly from your wrist. Setgraph also supports Apple Watch for workout tracking. For Android Wear, options are more limited—Strava and Google Fit integration work best. Most strength training apps prioritize iPhone and Apple Watch over Android Wear.

How important is an exercise library in a workout tracking app?

Less important than you might think. While JEFIT's 1,400-exercise database sounds impressive, most people use 20-30 exercises regularly. The ability to create custom exercises matters more than a huge pre-built library. As long as the app includes common movements (squat, bench, deadlift, rows, presses), you can add anything else you need.

Should I use one app for everything or specialized apps for different activities?

This depends on your training style. If you primarily do one activity (strength training or running), use a specialized app. If you genuinely split time between strength and cardio, either find an app that handles both adequately (like Hevy or MyFitnessPal) or use separate apps. The overhead of managing two apps is minimal compared to using one mediocre app for everything.

Final Recommendations

Choosing the right app to track workouts free comes down to matching features with your specific needs.

For strength training focused on progressive overload, Setgraph provides the fastest, most intuitive tracking experience. The ability to see previous performance instantly and log sets with minimal taps makes it ideal for serious lifters. The AI workout generator also helps if you need programming guidance.

If you're following a structured barbell program, Strong's routine templates and plate calculator make it the better choice. The three-routine limit in the free version works fine for most people.

Runners and cyclists should start with Strava. The social features and segment tracking create motivation that pure data tracking can't match. The free version includes everything most endurance athletes need.

Complete beginners benefit from Nike Training Club's guided workouts. The video demonstrations and structured programs remove the guesswork from training. Once you understand exercise fundamentals, you might graduate to a tracking-focused app.

For hybrid athletes combining strength and cardio, Hevy's recent addition of cardio tracking makes it a solid all-in-one option. Alternatively, use Setgraph for strength and Strava for cardio—each excels in its domain.

The best approach is downloading 2-3 apps and testing them during actual workouts. What looks good in screenshots might feel clunky in practice. After a week of real use, you'll know which interface matches your workflow.

Remember that the best workout tracker is the one you'll actually use consistently. A simple app you use every session beats a feature-rich app you abandon after two weeks. Start with the basics—logging exercises, sets, and reps—and add complexity only if you need it.

Your workout data becomes more valuable over time. Six months of consistent tracking reveals patterns about what works for your body. A year of data shows seasonal variations in performance. This information guides smarter training decisions than any single workout ever could.

The apps reviewed here all provide free core functionality that would've cost hundreds in personal training fees a decade ago. Take advantage of these tools, but remember they're just tools. Consistency in the gym matters more than which app you use to track it.

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