Amrap vs Strong
Amrap vs Strong
Last verified:
Quick verdict
Amrap, the AI gym coach that trains you like a personal trainer, is built for lifters who want a coach. It builds a plan that's yours from a conversation, coaches you through every set in your ear, and tracks your progress so it can shape what comes next. Strong is a workout tracker for people who already know what to do: you write the routine and log each set yourself. Pick Strong if you run your own program and just want a log. Pick Amrap if you want a coach to plan, run and adjust your training with you.
Amrap
Strong
What it is
AI gym coach that trains you like a personal trainer
Workout tracker for logging routines you choose
How your program is built
A natural conversation with your coach, by voice or text
You build your own templates, or start empty
Coaching during the workout
Live coach in your ear, every set, in real time
Exercise videos and a rest timer; you run it
Workout tracking
Hands-free: say your reps out loud, or tap and type
Type weight and reps into each set
Adjusts weights
Yes, set by set and week to week, using progressive overload
You decide; compares each exercise with last time
Remembers you
Yes, and coaches you using your numbers plus goals, injuries, likes...
Your logged numbers, shown as records and charts
Pushes back on bad changes
Yes, and explains why a change could hurt progress
No coach; you edit templates and workouts freely
Platforms
iOS (Android coming soon)
iPhone, Android and Apple Watch
Price (US)
7-day, 100% free trial, no credit card needed. Then $99.99/yr, $59.99/6 mo or $19.99/mo
Free version; PRO $4.99/mo or $29.99/yr
Choose Amrap if…
You want a coach to build and adapt your program for you
You'd rather say your reps than fill in forms mid-set
You want your weights and plan adjusted as you progress
Choose
Strong
if…
You write your own program and just want a log
You train on Android or log from your Apple Watch
You’d rather use a traditional workout tracker
Looking for a Strong alternative?
People usually switch from Strong when they want someone else to make the training decisions.
No one builds the plan with you. Strong gives you templates to fill in, so the program is only as good as the one you write.
The workout is all on you. You pick the next exercise, enter every set and decide when a set was hard enough.
Your numbers sit in charts. Strong records every lift and shows your records, but you work out what to change next.
Amrap is a coach for that next step. It plans your training, talks you through the workout and uses your history to move you forward. If you only want a log for a program you already follow, that's what Strong does.
How your plan is built and adapted
Strong starts with a blank template. You add exercises and sets, save it, and the free version keeps up to 3 of them. Strong says its app is optimized for barbell routines like Starting Strength or StrongLifts 5x5, which suits lifters who already have a program in mind.
Amrap builds your program from a conversation, by voice or text. You tell your coach your goals, gym setup, schedule, injuries and the exercises you can't stand, the way you'd brief a personal trainer. When something changes, like a new gym, a sore knee or a shorter week, you say so and the plan changes with you. Your coach won't just agree to everything, though. If a change could hurt your progress, it pushes back and explains why.
What happens during the workout
In Strong, you open your template, enter the weight and reps for each set and tick it off. There's a rest timer, exercise videos and a Focus Metric that compares each exercise with the last time you did it.
With Amrap, your coach runs the session:
It tells you what's next in your ear, in real time, and every reply is made for you, never prerecorded.
You log your reps by saying them out loud in Hands-Free mode, so your phone stays on the bench or the floor.
If a machine is taken or something hurts, just say it and your coach finds an alternative that trains the same muscles with the same movement.
How your progress is tracked
Strong keeps your full history and turns it into personal records, estimated one-rep maxes and progress charts (all charts come with PRO). Reading those numbers and choosing the next weight is your job.
Amrap tracks your workouts for you as you say your reps, and then puts that history to work. Using progressive overload, your coach adjusts your weights and plan as you progress, set by set and week to week. It also remembers what you've told it, so you never re-explain your training.
Price
Amrap has a 7-day, 100% free trial, no credit card needed. After that it's $99.99/year, $59.99 for 6 months or $19.99/month. You can get it on the App Store.
Strong has a free version that logs unlimited workouts with up to 3 templates. Strong PRO costs $4.99/month or $29.99/year and adds unlimited templates, all charts, body measurements and the plate and warm-up calculators.
US prices from the App Store. They may vary by region and change over time.
Platforms & integrations
Amrap runs on iOS, with Android coming soon. Your coach learns from what you tell it: how each set felt, how you slept, what changed in your week. Anyone can talk to a coach, wearable or not, and wearable integrations are coming soon to add even more.
Strong runs on iPhone, Android and Apple Watch, and its watch app lets you log workouts with or without your phone. It also works with Apple Health, and you can export your data as a CSV file.
When Strong might be a better fit
Strong is free to start and runs on Android and Apple Watch. If you follow a program you wrote or picked yourself and want a tool you run on your own, Strong is built for that.
Switching from Strong: what to expect
Amrap doesn't import workout history. Your first conversation with your coach covers your goals, your gym and what you've been training, and it builds your program from there.
From your first sessions on, your coach has your real numbers, and your weights adjust within each workout and week to week. You can keep Strong installed while you settle in.
FAQ
Is Amrap better than Strong?
Yes, if you want a coach: Amrap builds a plan that's uniquely yours through conversation, runs every workout in your ear in real time, and tracks your progress to adjust your weights and plan. Strong is the better pick if you write your own program and only want a log.
What's the best Strong alternative?
For lifters who want guidance instead of a blank template, Amrap is the closest fit. Its coach builds and adapts your program, talks you through every set while you track workouts hands-free, and uses your history to decide when to go heavier.
Is Strong free?
Yes. Strong's free version logs unlimited workouts with up to 3 templates, and Strong PRO costs $4.99/month or $29.99/year for more. If you want a coach instead of a log, Amrap has a 7-day, 100% free trial, no credit card needed.
Does Strong tell you what weight to lift?
Strong's own pages describe comparing each exercise with your last session, plus warm-up and plate calculators, but not an automatic next-weight suggestion. Choosing the weight is up to you. Amrap's coach tells you when to increase the load and by how much.
Does Amrap adjust my plan as I progress?
Yes. Amrap tracks every set you log and adjusts your weights and plan as you progress, within each workout and week to week. When you finish a program, your coach checks whether your goals have changed and builds the next one from your progress.
Can I log workouts by voice in Strong?
Strong's pages describe typing in the weight and reps for each set, and they don't document voice logging. In Amrap's Hands-Free mode you log your reps by saying them out loud, with no tapping to talk.
Can I move my Strong history to Amrap?
No. Strong lets you export your data as a CSV file, but Amrap doesn't import workout history. Amrap's coach builds your program from a conversation instead and learns your numbers over your first sessions.
Sources
Strong: official website: platforms (iPhone, Android, Apple Watch), free accounts, integrations. Checked October 30, 2026.
Strong on the App Store: Strong Workout Tracker Gym Log: US prices, Apple Watch app, free version limits, barbell routine focus, features. Checked October 30, 2026.
Strong Help Center: What is a Template and how do I use them?: templates and the 3-template free limit. Checked October 30, 2026.
Strong Help Center: About Focus Metric: comparing each exercise with the last session. Checked October 30, 2026.
Strong Help Center: What is Strong PRO?: PRO features and charts. Checked October 30, 2026.
Amrap: Homepage FAQ: Amrap prices, trial, platforms and features. Checked October 30, 2026.