By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training
The app store is flooded with fitness apps. Hundreds claim to be the best. Most disappoint.
You download an app expecting guidance. You get a workout logger. You want progressive overload. You get random exercise generators. You need structure. You get chaos dressed up with a nice interface.
I have tested dozens of workout apps, both as a personal trainer and as someone who genuinely wants to help people find tools that work. Most apps fall into two categories: glorified notepads or AI experiments that miss what actually matters.
This guide cuts through the noise. Whether you need a strength training app for beginners, want to track progressive overload properly, need a personal trainer alternative, or just want something that works with your home gym setup, I will help you find the right solution.
What Makes a Workout App Actually Useful
Before comparing apps, understand what separates useful apps from pretty time-wasters.
Essential Features
Structured programmes. Random workouts do not produce results. You need progressive programmes designed with purpose, not generated on the fly.
Progressive overload tracking. The app must track your weights and reps over time and help you progress systematically. Without this, you are guessing.
Exercise demonstrations. Video or clear instructions showing proper form. Essential for beginners, useful for everyone.
Workout logging. Quick, efficient logging that does not slow down your workout.
History and analytics. See your progress over weeks and months. Motivation comes from visible improvement.
Nice to Have Features
Weight suggestions. Apps that tell you what weight to use based on your history.
Equipment filtering. Adjust workouts based on available equipment.
Rest timers. Built-in timers to keep rest periods consistent.
Offline access. Train without internet connection.
Red Flags
AI-generated random workouts. Sounds innovative, usually produces incoherent programming.
No progression logic. If the app cannot track and suggest progression, it is just a digital notebook.
Subscription required for basic features. Logging your workout should not cost £15 per month.
Complicated interfaces. If logging a set takes more than a few seconds, you will stop using it.
Best Strength Training App for Beginners
Beginners need more guidance than experienced lifters. The right app provides structure, education, and progression without overwhelming complexity.
What Beginners Need
Clear programme structure. Know exactly what to do each session without decisions.
Video demonstrations. Learn exercises properly from the start.
Appropriate progression. Gradual increases that build strength without injury.
Simplicity. Easy to use even when everything else about the gym feels confusing.
Why 12REPS Excels for Beginners
The 12REPS app was built specifically with beginners in mind.
Trainer-designed programmes. Every programme comes from qualified personal trainers, not algorithms. I created these programmes based on a decade of training beginners. They progress appropriately and focus on what actually matters.
1,500+ exercise videos. Every exercise includes clear video demonstration. No searching YouTube hoping to find good instruction.
Intelligent weight suggestions. The app tracks your history and suggests appropriate weights for each exercise. No guessing what you should lift today.
Equipment adaptation. Tell the app what equipment you have. It provides programmes that work with your situation.
Simple interface. Open the app, see your workout, log your sets. No complicated navigation
How 12REPS Compares for Beginners
| Feature | 12REPS | Strong | Fitbod | JEFIT |
|---|---|---|---|---|
| Trainer-designed programmes | Yes | No | No (AI) | Limited |
| Video demonstrations | Yes (1,500+) | No | Yes | Yes |
| Weight suggestions | Yes | No | Yes | Limited |
| Beginner-specific programmes | Yes | No | Limited | Yes |
| Progressive overload tracking | Yes | Yes | Limited | Yes |
| Equipment filtering | Yes | No | Yes | Yes |
Workout App with Progressive Overload
Progressive overload is the fundamental principle of getting stronger. You must gradually increase demands on your muscles. Any serious workout app must support this.
What Progressive Overload Tracking Requires
Complete history. Every weight and rep logged and accessible.
Previous performance visible. Before each set, see what you did last time.
Progression suggestions. The app should indicate when to add weight or reps.
Trend visualisation. Charts showing strength increases over time.
Best App for Tracking Progressive Overload
The 12REPS app builds progressive overload into its core functionality.
Before each set, you see exactly what you lifted last session. No flipping through notebooks or trying to remember.
The app suggests progressions based on your performance. Hit all your reps? It might suggest adding weight next time.
Progress charts show your estimated 1RM and working weights over weeks and months. Watching the line trend upward keeps you motivated.
Personal records are tracked and celebrated. Every PR is logged so you can look back at your progression.
Comparing Progressive Overload Features
Feature | 12REPS | Strong | Hevy | Fitbod |
Previous workout visible | Yes | Yes | Yes | Yes |
Automatic progression suggestions | Yes | No | No | Limited |
1RM tracking | Yes | Yes | Yes | Yes |
PR notifications | Yes | Yes | Yes | No |
Volume trend charts | Yes | Yes | Yes | Limited |
Strength progression charts | Yes | Yes | Yes | No |
Strong and Hevy are excellent at logging and tracking. They show your history clearly. But they do not provide the intelligent progression suggestions that help beginners know when to advance.
12REPS combines comprehensive tracking with trainer-designed progression logic.
Personal Trainer App Alternative
Personal training costs £50 to £150 per session in most cities. Training three times weekly adds up to £600 to £1,800 monthly, or £7,200 to £21,600 annually.
Most people cannot afford this. But they still want professional guidance, structured programming, and someone to tell them what to do.
What Personal Trainers Provide
Customised programming. Workouts designed for your goals and situation.
Exercise instruction. Teaching proper form and technique.
Progressive planning. Adjusting your programme as you advance.
Accountability. Someone expecting you to show up.
Motivation. Encouragement and support.
What Apps Can Replace
Realistically, apps can replace:
- Customised programming (if well-designed)
- Exercise instruction (through video demonstrations)
- Progressive planning (through intelligent tracking)
- Partial accountability (through reminders and tracking)
Apps cannot fully replace:
- Real-time form correction
- Immediate programme adjustments based on how you look and move
- The human connection and motivation
12REPS as a Personal Trainer Alternative
The 12REPS app provides the core benefits of personal training at a fraction of the cost.
Professional programming. Every programme is designed by certified trainers with real experience. You get the same programme quality that clients pay £100 per session for.
Video coaching. 1,500+ exercise demonstrations teach proper form. Watch before attempting any new exercise.
Intelligent progression. The app tracks your performance and helps you progress, similar to how a trainer would adjust your weights session to session.
Structured accountability. Your programme tells you exactly what to do. Missed workouts show in your history. The structure creates accountability.
Cost Comparison
Option | Monthly Cost | Annual Cost |
Personal trainer (3x/week) | £600-1,800 | £7,200-21,600 |
Personal trainer (1x/week) | £200-600 | £2,400-7,200 |
12REPS Annual | £8.28 | £99.99 |
12REPS Monthly | £12.99 | £155.88 |
For the cost of a single personal training session, you get an entire year of professional programming.
Best Workout App for Home Gym
Home gyms vary enormously. Some have full power rack setups. Others have a pair of dumbbells and a resistance band. Your app needs to adapt.
Home Gym Challenges
Limited equipment. You cannot do every exercise without a full gym.
Equipment variety. What works for someone with a barbell does not work for someone with only dumbbells.
Space constraints. Some exercises require more room than home gyms provide.
Noise considerations. Dropping weights might not be an option at home.
What Home Gym Apps Must Do
Equipment filtering. Select what you have and receive appropriate workouts.
Exercise substitutions. When you cannot do an exercise, see alternatives.
Dumbbell-only options. Many home gyms are dumbbell-based.
Bodyweight alternatives. When equipment is unavailable.
Why 12REPS Works for Home Gyms
The 12REPS app adapts seamlessly to home gym setups.
Equipment selection. When setting up, indicate your available equipment. The app filters programmes and exercises accordingly.
Dumbbell-only programmes. Complete programmes designed specifically for dumbbell home gyms. No barbell required.
Bodyweight options. Travelling or no equipment? Bodyweight programmes are available.
Exercise alternatives. If a programme includes an exercise you cannot do, the app suggests alternatives using your available equipment.
Seamless switching. Train at the gym one day, at home the next. The app adapts.
Home Gym App Comparison
Feature | 12REPS | Fitbod | Strong | JEFIT |
Equipment filtering | Yes | Yes | No | Yes |
Dumbbell-only programmes | Yes | Yes | No | Yes |
Bodyweight programmes | Yes | Yes | No | Yes |
Exercise substitutions | Yes | Yes | No | Limited |
Adapts between gym and home | Yes | Yes | Manual | Manual |
Free Weight Lifting App: What You Actually Get
Everyone wants free. But free apps come with significant limitations.
What Free Apps Typically Offer
Basic logging. Record your sets and reps.
Limited exercises. Access to a portion of the exercise library.
Ads. Many free apps interrupt your workout with advertisements.
No programmes. You design your own workouts.
Limited history. Often restricted to recent workouts.
The True Cost of Free
Free apps save money but cost you:
Time. Without programmes, you spend time planning workouts that could be done for you.
Results. Without intelligent programming, your progress is slower and less consistent.
Frustration. Ads, limitations, and missing features create friction.
Free vs Paid: Honest Assessment
If you already know exactly what you are doing and just need basic logging, free apps work fine. Strong and Hevy both have functional free tiers.
If you need guidance, programmes, and intelligent features, the paid versions of quality apps are worth the investment. The cost is minimal compared to gym memberships, supplements, or the time wasted on ineffective training.
12REPS Free Trial
The 12REPS app offers a 7-day free trial with full access to all features. Experience complete programmes, video demonstrations, and intelligent tracking before committing.
Strength Training App: No Subscription Options
Subscription fatigue is real. Another £12.99 per month for another app adds up.
Subscription vs One-Time Purchase
Most quality fitness apps use subscription models. This funds ongoing development and support. But some users prefer paying once.
Current Market Options
Strong: Offers a one-time purchase option alongside subscription. The lifetime purchase provides full features permanently.
JEFIT: Has both subscription and one-time purchase options.
12REPS: Uses subscription model with affordable annual pricing (£99.99/year works out to less than £8.28/month).
Making Subscriptions Worth It
If an app subscription:
- Saves you personal trainer costs (hundreds monthly)
- Provides programmes you would otherwise pay for
- Includes features that improve your results
Then even £10 per month is excellent value.
The 12REPS annual subscription at £99.99 costs less than a single personal training session while providing year-round professional programming.
Workout App That Tells You What Weight to Use
This is one of the most requested features, especially from beginners.
The Problem
You open your app. It says “Bench Press: 3 sets of 8.” But what weight should you use? If you are new, you have no idea.
How Weight Suggestion Works
Intelligent apps track your history and use it to suggest weights.
Initial assessment. Some apps ask about your experience or have you perform test sets.
Historical tracking. The app remembers what you lifted and how difficult it was.
Progression logic. Based on performance, the app suggests appropriate weights.
Apps That Tell You What Weight to Use
12REPS: Suggests weights based on your logged history and performance. Before each exercise, you see what you lifted last time and a suggested weight for today.
Fitbod: Uses AI to suggest weights, though suggestions can be inconsistent.
Caliber: Offers weight suggestions based on tracked data.
Why This Feature Matters
Weight suggestions remove decision paralysis. You do not stand at the dumbbell rack wondering what to grab. The app tells you, you lift, you progress.
The 12REPS app makes this seamless. Your previous performance and suggested progression are visible before each exercise.
Fitbod Alternative: Why Users Switch
Fitbod is popular, but many users eventually seek alternatives. Understanding why helps you choose the right app from the start.
What Fitbod Does Well
AI workout generation. Creates workouts based on your equipment, goals, and recovery.
Equipment flexibility. Adapts to various setups.
Modern interface. Clean, intuitive design.
Why Users Seek Fitbod Alternatives
AI limitations. The AI generates workouts without true programming intelligence. Sessions can feel random rather than progressive.
No periodisation. Fitbod does not structure training in phases with specific goals. It just generates workouts day by day.
Inconsistent progression. Without strategic programming, users often plateau.
Cost. Fitbod’s subscription is among the more expensive options.
What Users Want Instead
Users leaving Fitbod typically want:
- Structured programmes rather than generated workouts
- Clear progression logic they can understand
- Human-designed programming rather than AI experiments
12REPS as a Fitbod Alternative
The 12REPS app addresses every common Fitbod complaint.
Trainer-designed programmes replace AI generation. Real coaches built these programmes based on proven methods.
Clear periodisation. Programmes have phases with specific goals, not random daily generation.
Intelligent progression you can understand. The logic is transparent, not a black box.
Better value. Professional programming at lower cost.
Fitbod vs 12REPS Comparison
| Factor | Fitbod | 12REPS |
|---|---|---|
| Workout source | AI generated | Trainer designed |
| Periodisation | None | Built into programmes |
| Progression logic | AI determined | Transparent, user visible |
| Exercise videos | Yes 1,500 | Yes (1,500+) |
| Equipment filtering | Yes | Yes |
| Price (annual) | ~£120 | £99.99 |
Strong App Alternative: When You Need More
Strong is excellent at what it does: logging workouts. But many users want more than logging.
What Strong Does Well
Clean logging interface. Fast, efficient workout tracking.
Excellent history. Complete records of every workout.
Progress charts. Clear visualisation of your lifts over time.
One-time purchase option. Pay once, own forever.
What Strong Lacks
No built-in programmes. You design your own workouts or import them.
No video demonstrations. You need to know exercises already or search elsewhere.
No weight suggestions. You decide what to lift with no guidance.
No trainer input. Everything is self-directed.
When to Seek a Strong Alternative
You should look elsewhere if you:
- Are a beginner who needs programme guidance
- Want video demonstrations for exercise form
- Prefer weight suggestions based on history
- Value trainer-designed programming
12REPS vs Strong Comparison
Feature | Strong | 12REPS |
Workout logging | Excellent | Excellent |
Progress charts | Excellent | Excellent |
Built-in programmes | No | Yes |
Video demonstrations | No | Yes (1,500+) |
Weight suggestions | No | Yes |
Trainer-designed content | No | Yes |
One-time purchase | Yes | No (subscription) |
If you are experienced and just need logging, Strong is great.
If you want guidance and structure, 12REPS provides what Strong lacks while matching its tracking capabilities.
Workout App for Dumbbells Only
Many home gyms are dumbbell-based. You need an app that works with what you have.
Dumbbell Training Considerations
Limited load options. You cannot micro-load like with barbells.
Unilateral emphasis. Dumbbells naturally create single-arm and single-leg work.
Different exercises. Some barbell exercises do not translate directly to dumbbells.
Progression challenges. Jumping from 10kg to 12.5kg is a 25% increase.
What Dumbbell Apps Must Provide
Dumbbell-specific programmes. Not adapted barbell programmes, but routines designed for dumbbells.
Alternative exercises. When an exercise requires unavailable equipment, show dumbbell alternatives.
Rep-based progression. Since weight jumps are large, progression through reps matters more.
Comprehensive exercise library. Dumbbell variations for every muscle group.
12REPS for Dumbbell Training
The 12REPS app includes dedicated dumbbell-only programmes.
When you select dumbbells as your equipment, the app provides programmes designed specifically for dumbbell training, not adapted barbell routines.
The exercise library includes hundreds of dumbbell exercises with video demonstrations.
Progression logic accounts for the larger weight jumps common with dumbbells, emphasising rep progression before weight increases.
Planning workouts takes time and knowledge. A good planner app does this for you.
What Workout Planning Requires
Programme design. Structured training with appropriate volume, frequency, and intensity.
Exercise selection. Choosing exercises that match goals and equipment.
Progression planning. How to advance over weeks and months.
Schedule adaptation. Fitting training into your available time.
Planner App Requirements
Pre-built programmes. Quality programmes ready to follow.
Customisation options. Adjust programmes for your situation.
Schedule flexibility. Adapt to different training frequencies.
Goal alignment. Programmes matched to specific objectives.
Why 12REPS Is the Best Gym Workout Planner
The 12REPS app eliminates workout planning entirely.
Tell the app your goal. Build muscle, lose fat, get stronger.
Indicate your equipment. Full gym, home gym, dumbbells only.
Select your schedule. How many days can you train?
Receive your programme. A complete, progressive plan designed by trainers.
Follow and track. The app tells you exactly what to do each session.
No planning required. No exercise selection paralysis. Just open the app and train.
Making Your Choice
Choose 12REPS If You:
- Are a beginner who needs structured guidance
- Want trainer-designed programmes, not AI generation
- Need video demonstrations for exercises
- Value weight suggestions based on your history
- Train at home with limited equipment
- Want a personal trainer alternative at a fraction of the cost
- Seek progressive overload tracking with intelligence
- Need a complete gym workout planner
Consider Strong If You:
- Are experienced and know exactly what you are doing
- Just need clean, efficient workout logging
- Prefer one-time purchase over subscription
- Design your own programmes or follow external ones
Consider Fitbod If You:
- Specifically want AI-generated daily variety
- Have equipment that changes frequently
- Do not mind paying premium prices
- Prefer different workouts each session
Start Training Smarter
The right app transforms your training. It provides structure when you feel lost, progression when you would plateau, and motivation when you see your progress.
For most people, especially beginners and those seeking professional guidance without the personal trainer price tag, the 12REPS app delivers everything you need.
7-day free trial. Full access to all features. Experience trainer-designed programmes, video demonstrations, and intelligent tracking before committing.
Download the 12REPS app and start training with professional guidance today.
References
- Schoenfeld, B.J. et al. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. International Journal of Sports Nutrition and Exercise Metabolism. https://pubmed.ncbi.nlm.nih.gov/28834797/
- Schoenfeld, B.J. et al. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/27102172/
- Krzysztofik, M. et al. (2019). Maximising Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health. https://pubmed.ncbi.nlm.nih.gov/31817252/
Related Articles on just12reps.com
Article | Description | Link |
Your Intelligent Workout Planner | Full guide to 12REPS features. | |
The Science of Progressive Overload | Understand the principle that drives all progress. | |
Complete Beginner’s Guide to Strength Training | Start your journey with proper fundamentals. | |
Bodyweight Exercises for Strength Training at Home | Train effectively with no equipment. | |
12REPS: The Best Strength Training App of 2025 | Full review of app features and benefits. |
About the Author: Will Duru holds a BSc (Hons) in Sport and Exercise Science and is an award-winning personal trainer with over 10 years of experience. He created the 12REPS app to make professional strength training guidance accessible to everyone, providing the programming and tracking that delivers results without the personal trainer price tag.
