453.6 kg
1000 Pound
Pure strength. Every session drives your bench, squat and deadlift total up — no filler, no wasted volume.
The shortest route. Pick this if the number is the point.
Squat, bench, deadlift. One number.
1000 Strong adds your three lifts together, writes the training that moves that total, and adjusts it when your week gets in the way.
iPhone, iOS 17 or later. Free version, with a paid Pro version available.
Three screens, every week
Open it at the rack, follow the session, watch the number move.
Today
The session waiting for you, how ready you are for it, and where the total stands.
The programme
Weeks laid out in advance, with the deloads already placed by the periodisation rather than left to willpower.
Progress
Each lift over time, so a good block and a stalled one look different at a glance.
Two ways to get there
1,000 pounds is 453.6 kilograms across the three competition lifts. No scoring formula and no adjustment for bodyweight — the same arithmetic everyone in the gym already does.
Most people arrive one plate at a time over a couple of years. Same total either way, same three lifts; what changes is how much work goes to everything else.
453.6 kg + muscle
1000 Pound + Physique
Strength first, physique too. Build your total while adding the shoulders, arms and look to match.
The same road with more accessory work on it. Pick this if you want to look like you lift.
Chosen during setup, and changeable later. The programme is rebuilt around whichever you pick.
What makes it different
It decides, you lift
Most apps are somewhere to write down what you already did. This one works out the session — the weights, the sets, the rest — and changes it when your week does. You open it and start.
Built for the days you have
Three days a week is a real plan, not a compromise. Tell it what you can commit to and the programme is written for that, instead of a five-day template with days you are expected to miss.
It knows you are not twenty
Recovery slows with age, so accessory volume and the gap between deloads move with it. Past forty the programme backs off sooner, because that is when the progress actually shows up.
A bad night changes the session
Say how you slept and how you feel before you start, and the session scales back rather than asking you to grind out a number you were never going to hit today.
14 languages, two units
Fully translated, right-to-left included. That is the app; this website is in five for now, and a language is added here once its copy has actually been written. Everything is stored in kilograms and converted where it is drawn, so switching between kilograms and pounds changes what you read and never what you lifted.
I turned 44 and five sessions a week stopped working. The apps I tried were written for someone with more time and faster recovery, and treated three days as the compromise option.
Three days is when I got strongest. So I built the programme that assumes it — one that spaces the deloads for a body that needs them, and that changes the session when a bad night says it should. There is no big company behind it. I build the app myself, and Pro is entirely optional.
— Aria, the developer
Your stance, your grip
The programme is written for the version of each lift you actually do — and the accessory work follows from it.
Squat
Where the bar sits
High bar
Low bar
Bench press
Where your hands go
Narrow grip
Standard grip
Wide grip
Deadlift
Where your feet go
Conventional
Sumo
Free is not a trial
The whole programme, every session you log and all of your history — free, for as long as you want it. Free follows the plan it made on day one. Pro changes that plan every time you log a set.
Free, always
No account, no time limit, nothing withheld to make a point.
- Both goals, and the full periodised programme
- Every session logged, with your whole history kept
- Personal records and estimated 1RM
- Your total, and how far along it is
- All progress charts, including the advanced ones
- Your readiness score, and why it is what it is
- Rest timer, kilograms or pounds, fourteen languages
1000 Strong Pro
Everything above, and the part that moves.
- Make the set and the next one goes upMiss it twice and it comes down. Every rep you log is fed back in, so the weights waiting for you are worked out from what you actually lifted — not from a plan written weeks ago.
- Sleep badly and today gets lighterYour readiness score moves the weights instead of only reporting a number. The compound lifts come down further than the isolation work, because that is where tiredness lands.
- Three hard weeks and it pulls you backFatigue builds quietly across sessions. Pro reads it in your own numbers and cuts the load while there is still time — and stays quiet when your programme is about to handle it anyway.
- Apple Health feeds the engineSleep, resting heart rate and wrist temperature go straight in. When two of them go unusual at once, it tells you today may be a rest day.
$49.99 a year, or $6.99 a month. About the price of one personal training session.
Cancel whenever you like. Pro stops; nothing you logged ever does.
It stays on your phone
Not a promise about how carefully your training is handled on a server. There is no server.
- No account, no sign-in, no email address to hand over.
- Your profile, programme and every set stay on the device.
- No analytics, crash reporting, advertising or tracking.
- No third-party code — the only frameworks are Apple's.
- Nothing you log is ever transmitted — the only network use is Apple handling a subscription.
- Apple Health is optional, read-only, and never written to.
What the app shows you
One lifter at 270 kilograms, and the kilos still between them and 1,000 pounds.
EXAMPLE DATA
60%of 1,000 lb
| Now | To add | |
|---|---|---|
| Squat | 110 kg | +64 kg |
| Bench press | 70 kg | +33 kg |
| Deadlift | 90 kg | +87 kg |
| Total | 270 kg | +184 kg |
595 lb · 405 lb to go
How Pro divides what is left
Put the work into your Deadlift. It is the furthest behind what a 1,000 pound total normally asks of it, and it takes on weight about twice as fast as the bench press.
Pro works this out again after every session you log, from the lifts you actually made that day.