Articles
Josh Ibbotson·Aug 29, 2026·10 min read
The 6 Best StrongLifts 5x5 Alternatives in 2026 (Free Picks, Ranked)
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Articles
The 6 Best StrongLifts 5x5 Alternatives in 2026 (Free Picks, Ranked)
StrongLifts now needs a subscription to use. Here are 6 alternatives that still run 5x5 free, ranked, plus how each compares on price and logging speed.
Josh Ibbotson
Founder
My Workout App Made £1,287 in Its First Year. Here Is Every Number.
Twelve months of Gym Note Plus, with the denominator: £1,287.27 gross, £851.69 kept, 5,042 people who opened the app and 50 who pay for it.
Josh Ibbotson
Guides
How to Use Workout Templates in Gym Note Plus
Save a session once and tap it next week. How workout templates work, what they name your workouts, and what changes when you rename or delete one.
Josh Ibbotson
Guides
How to Set Up a Workout Split in Gym Note Plus
Create a split in about a minute, then let the app work out which session is next and show you the exact weights and reps you need to beat.
Josh Ibbotson
Articles
Texas Method: Full Program, Percentages and Progression
The Texas Method explained: volume, light and intensity days, the real percentages, the stall ladder from fives to singles, and why it is a weekly comparison.
Josh Ibbotson
Articles
Madcow 5x5: Full Program, Ramping Sets and Progression
The Madcow 5x5 program from the original source: the real weekly structure, ramping percentages, the 2.5% weekly rule, and the reset protocol most guides skip.
Josh Ibbotson
Articles
Reverse Pyramid Training: Does It Actually Work?
Reverse pyramid training explained, with the head-to-head research that finds it no better than straight sets, and an honest case for using it anyway.
Josh Ibbotson
Articles
How to Do Push-Ups: Form, Progressions and Tracking
Push-up form, the muscles it works, and a percentage-based variation ladder from 41% to 74% of bodyweight so you can progress and log them properly.
Josh Ibbotson
Articles
Farmer's Walk: How to Do It, How Much to Carry, How to Log It
Farmer's walk technique, sourced load standards for every level, and the three variables you need to record so a carry actually shows up in your training history.
Josh Ibbotson
Articles
Microsoft Word Workout Log Template (And How to Build One)
Build a seven-column workout log in Microsoft Word, with the exact setup steps, what Word's formulas can and cannot do, and where the format runs out.
Josh Ibbotson
Research
Do Cluster Sets Work? What a New Study Found
A new trial put 10 and 20 second rests inside a heavy set. Twenty seconds took the half squat from 10.6 reps to 42.1 at the same load, and cost six minutes.
Josh Ibbotson
Articles
5 Best Apple Watch Workout Apps for Lifting in 2026
Five Apple Watch workout apps ranked on wrist logging, standalone use and free tiers, with real App Store prices and screenshots of every app.
Josh Ibbotson
Articles
Supersets vs Straight Sets: Which Builds More Muscle?
A 2025 meta-analysis of 19 studies found supersets match straight sets for size and strength while cutting sessions by about a third. The pairing you choose matters.
Josh Ibbotson
Articles
Bench Press Grip Width: How Wide Should Your Hands Be?
Wide and medium grips lift the same weight, a narrow grip costs about 6%, and going past 1.5 shoulder widths raises shoulder loading. Here is how to set yours.
Josh Ibbotson
Articles
How to Do a Dumbbell Pullover: Muscles Worked and Form
EMG research says the dumbbell pullover is a chest exercise, not a lat exercise. Here is the setup, the range of motion, and how to progress it safely.
Josh Ibbotson
Articles
Greyskull LP: How the Program Works and Who It Suits
Greyskull LP runs two sets of five plus an AMRAP set on every main lift, adds 2.5 lb or 5 lb a session, and resets one lift at a time. Here is the full structure.
Josh Ibbotson
Research
Does Blood Flow Restriction Training Work? What a New Trial Found
A new 8-week trial pitted blood flow restriction training at 30%, 50% and 70% of 1RM against plain heavy lifting. The lightest cuff protocol lost badly.
Josh Ibbotson
Articles
7 Best Workout Apps for Beginners in 2026 (Ranked & Compared)
Seven beginner-friendly workout apps ranked on plan quality, free tiers and logging speed, with real prices and screenshots of every app.
Josh Ibbotson
Articles
nSuns 531 LP: How the Program Works and Who It Suits
nSuns 531 LP pairs a nine-set main lift with an eight-set secondary lift and progresses weekly off an AMRAP set. Here is the structure, the maths and the limits.
Josh Ibbotson
Articles
Myo-Reps: What They Are and How to Run Them
Myo-reps compress three straight sets into one activation set plus short mini-sets. Here is the protocol, the evidence, and where they fit in a session.
Josh Ibbotson
Articles
How to Arnold Press: Form, Muscles Worked, and Progression
The Arnold press rotates the palms through the rep to hit the front and side delts through a longer range. Here is the form, the load, and the mistakes.
Josh Ibbotson
Articles
How to Do the Good Morning Exercise: Form, Muscles, and Progression
The good morning is a Romanian deadlift with the bar on your back, so the hamstrings fail before your grip does. Here is the form, the load, and the limits.
Josh Ibbotson
Research
Is 16 Minutes of Training a Week Enough? What a New Study Found
A new 6-week trial pitted 16, 27 and 90 minutes a week of bodyweight training against each other. The shortest protocol matched the longest on fitness.
Josh Ibbotson
Articles
7 Best Workout Apps Without a Subscription in 2026 (Ranked & Compared)
Seven workout trackers you can own outright or use free forever, with real lifetime prices, honest limits, and screenshots of every app.
Josh Ibbotson
Articles
Upper Lower vs Full Body: Which Split Should You Run?
Upper lower vs full body comes down to how many days you train. Both hit every muscle twice a week, so pick on schedule and session length, not hypertrophy.
Josh Ibbotson
Articles
The Anabolic Window: How Long Do You Really Have After a Workout?
The 30-minute anabolic window is not supported by the research. Here is what protein timing actually does, how long the window really is, and what to do instead.
Josh Ibbotson
Articles
How Many Calories Does Lifting Weights Burn?
Calories burned lifting weights, worked out from real MET values by bodyweight, plus why the afterburn is smaller than you think and what to track instead.
Josh Ibbotson
Articles
How to Preacher Curl: Form, Muscles Worked and What It Builds
How to preacher curl properly: pad height, full range at the bottom, the mistakes that ruin it, and what a 2025 trial found about where it grows the arm.
Josh Ibbotson
Articles
How to Close Grip Bench Press: Form, Grip Width, Elbows
How to close grip bench press properly: why shoulder width beats hands-touching, what the EMG research says about triceps, and how to fix elbow pain.
Josh Ibbotson
Articles
How to Trap Bar Deadlift: Form, Muscles and High Handles
How to trap bar deadlift with proper form: setup, high vs low handles, what the research says versus conventional, and why most lifters pull more with it.
Josh Ibbotson
Articles
Notability Workout Template: Log Workouts on iPad
Notability has no built-in workout template. Build a free one-page log, duplicate it each session, and know the free plan's edit cap before you rely on it.
Josh Ibbotson
Articles
Google Docs Workout Template: Build One in 10 Minutes
Google Docs has no built-in workout template. Build a free five-column log in ten minutes, reuse it every session, and know where a Docs log stops helping.
Josh Ibbotson
Articles
6 Best Fitbod Alternatives in 2026 (Cheaper & Ranked)
Leaving Fitbod over the $95.99 subscription or the AI? Six honest alternatives ranked by why you are switching, including free and plain-text options.
Josh Ibbotson
Research
Strength Training and Longevity: What a 30-Year Study Found
Lifting 90 to 119 minutes a week was tied to a 13% lower risk of death in a 30-year study of 147,374 people. What the sweet spot means for your training.
Josh Ibbotson
Articles
Average Strength Gains: What 861 Real Training Logs Show
We analysed 861 lifters' real training logs to measure average strength gains per exercise. Squats jumped 21%, bench press barely moved. See the data.
Josh Ibbotson
Articles
German Volume Training: The 10x10 Program Explained
German Volume Training explained: the full 10x10 prescription, loads and rest, what two trials found versus 5 sets, and how to run a six-week block.
Josh Ibbotson
Articles
How to Use a Smith Machine: Setup, Form and Bar Weight
How to use a Smith machine safely: hook and stop setup, which way to face, what the bar really weighs, and what research says versus free weights.
Josh Ibbotson
Articles
GoodNotes Workout Template: Build One for Your iPad
GoodNotes has no built-in workout template. Build a free one from a single PDF, log by hand, and keep your training history searchable on iPad.
Josh Ibbotson
Articles
2-Day Workout Split: The Best Plan for Twice a Week
Two days a week works best as two full-body sessions, not a split. The exercises, the weekly set counts, and how to know it is working.
Josh Ibbotson
Articles
How to Do a Reverse Fly: Form, Muscles Worked and Rear Delts
The reverse fly is the one exercise that isolates the rear delt. Here is the form, why a neutral grip beats palms-down, and how to log it.
Josh Ibbotson
Articles
What to Do When You Miss a Workout
Skip it and carry on. Two weeks off left trained lifters' strength intact, so one session costs nothing. What to do next, and what not to do.
Josh Ibbotson
Research
Does Lifting Weights Prevent Type 2 Diabetes? New Study
A 143,715-person JAMA Network Open study found consistent lifting tracked with 42% less type 2 diabetes, while on-and-off training tracked with none.
Josh Ibbotson
Articles
How to Train Abs: Exercises, Sets and Progression
Train abs like any other muscle: load them, progress them, six to twelve hard sets a week. Why ab exercises never burn belly fat, and how to log them.
Josh Ibbotson
Articles
Does Cardio Kill Gains? What the Research Says
A 21-study meta-analysis found running interfered with muscle and strength gains and cycling did not. How much cardio a lifter can actually afford.
Josh Ibbotson
Articles
How to Shrug: Form, Muscles Worked and Progression
The shrug produced the greatest upper trapezius activity of ten exercises tested. Here is the form, why the pause matters, and how to log it.
Josh Ibbotson
Articles
How to Use the Chest Press Machine: Setup and Form
A 13-study meta-analysis found machines matched free weights for muscle growth. Here is how to set the seat, press properly, and keep progressing.
Josh Ibbotson
Articles
How to Sumo Deadlift: Setup, Form and Is It Easier?
The sumo deadlift moves the bar 25% to 40% less distance than a conventional pull and shifts work to the quads. Setup, form, and whether to switch.
Josh Ibbotson
Articles
How to T-Bar Row: Form, Muscles and Chest-Supported
The T-bar row trains lats, mid-traps and rhomboids. Why your torso angle is the whole exercise, and when the chest-supported version is the better pick.
Josh Ibbotson
Articles
Dumbbell vs Barbell Bench Press: Which Builds More Chest?
Chest activation came out the same. The measured gap is load: lifters press about 17% less with dumbbells. Which one to make your main lift, and why.
Josh Ibbotson
Articles
How to Breathe When Lifting Weights
Exhale on the lift for high reps, brace and hold for heavy sets. What bracing does, what it costs, and why one rule for both is the mistake.
Josh Ibbotson
Articles
When Should You Use Lifting Straps?
Lifting straps buy real reps on a deadlift and changed nothing on the lat pulldown. Where the evidence says to use them, and how to log it honestly.
Josh Ibbotson
Articles
When Should You Use a Lifting Belt?
A 2026 trial found lifters squatted 8.1 reps with a belt against 6.5 without, and no measurable stability gain. When a lifting belt earns its place.
Josh Ibbotson
Articles
Does the Mind-Muscle Connection Actually Build Muscle?
Focusing on the muscle grew arms 12.4% against 6.9% in one trial, and did nothing at 80% of a one rep max. Where the mind-muscle connection works.
Josh Ibbotson
Articles
How to Hammer Curl: Form, Muscles Worked and Progression
The hammer curl trains the brachioradialis and brachialis, not just the biceps. Here is the form, the range that matters, and how to log it.
Josh Ibbotson
Articles
How to Goblet Squat: Form, Muscles Worked and Progression
The goblet squat will not let you fake your depth. Here is the form, the muscles it works, where its load ceiling sits, and how to log it.
Josh Ibbotson
Articles
Lat Pulldown vs Pull-Ups: Which Builds a Bigger Back?
Same muscles, different constraints. What the EMG and transfer research says about which vertical pull builds more back, and when to use each.
Josh Ibbotson
Research
Can Muscles Get Bigger Without Getting Stronger?
A 2026 trial grew muscle with no weights at all while strength went down. What that means for what your workout log is actually measuring.
Josh Ibbotson
Research
Does Stretching Beat Lifting for Flexibility? A New Trial Says No
A June 2026 trial gave 68 men an hour of daily hamstring stretching, four minutes three times a week, or a Romanian deadlift. All three gained range of motion.
Josh Ibbotson
Articles
Strong vs Fitbod in 2026: Which Workout App Should You Use?
Strong vs Fitbod compared on price, free tiers, logging speed, AI programming and progressive overload tracking, plus who each app genuinely suits.
Josh Ibbotson
Articles
Bench Press Plateau: Why It Stalled and How to Fix It
Why your bench press stopped going up, how to tell a real plateau from a bad fortnight, and a four-week plan for volume, failure proximity and recovery.
Josh Ibbotson
Articles
The Best 6 Day Workout Split (3 Templates and Who Each Suits)
Three 6 day workout split templates with full weekly layouts, what the research says about training frequency, how much volume to run, and who should not use one.
Josh Ibbotson
Articles
How to Do Skull Crushers: Form, Bar Path, and Elbow Pain
How to do skull crushers properly: why the bar should go behind your head rather than to your forehead, what causes elbow pain, and how to log an EZ bar honestly.
Josh Ibbotson
Articles
How to Front Squat: Rack Position, Form, and Progression
How to front squat properly: the three grip options, why your elbows drop, what the research says about knee load, and how much you should lift.
Josh Ibbotson
Research
Is Unilateral Training Better Than Bilateral Training?
A June 2026 trial trained 34 women one arm at a time or both arms together. Strength gains matched, and loading one side 10% heavier backfired.
Josh Ibbotson
Articles
Fitbod vs Hevy App: Which Is Free, and Which Plans for You?
Fitbod builds your workout and charges for it. Hevy is a free manual logger. We compare price, free tiers, logging speed, exercise library and data export.
Josh Ibbotson
Articles
How to Track Strength Workouts on Apple Watch (What It Records and What It Misses)
The Apple Watch records duration, heart rate and calories for strength training, but never your sets, reps or weight. Here is how to log the rest.
Josh Ibbotson
Articles
The Best 5 Day Workout Split (3 Templates With Full Plans)
Three 5 day workout split templates with full exercise, set and rep plans, plus weekly volume per muscle, rest day placement and how to track it.
Josh Ibbotson
Articles
The GZCLP Workout Program Explained (T1, T2, T3)
GZCLP explained: the T1, T2 and T3 tiers, the 5x3+ to 6x2+ to 10x1+ ladder, the four-day rotation, AMRAP sets, and exactly when to reset.
Josh Ibbotson
Articles
How to Hack Squat: Form, Foot Placement and Muscles Worked
The hack squat is a quad machine with a sled nobody can weigh. Here is the form, foot placement, depth, and how to log it so the numbers stay comparable.
Josh Ibbotson
Articles
How to Do Leg Curls: Muscles Worked, Form, and Variations
How to do leg curls with proper form: the muscles worked, seated vs lying vs standing, what the research says, common mistakes, rep ranges and alternatives.
Josh Ibbotson
Articles
How to Do Cable Flys: Angles, Form, and Progression
How to do cable flys properly: muscles worked, which pulley height biases which part of the chest, the press mistake everyone makes, and how to log a cable stack.
Josh Ibbotson
Research
Velocity-Based Training vs Percentages: What a New Study Found
A 2026 trial put 52 lifters through four back squat prescriptions. Bar speed and explosive intent beat fixed percentages on jump height and sprint time.
Josh Ibbotson
Articles
How to Log Cardio Alongside Your Lifting
Log cardio in one line: modality, duration and one effort number, in the same entry as your lifts. Here is the format and why it belongs next to your sets.
Josh Ibbotson
Articles
How to Track Bodyweight Exercises (Pull-Ups, Dips, Push-Ups)
Rep counts alone do not show progress on bodyweight lifts. Log the exact variation, per-set reps and added or assisted weight so your numbers stay comparable.
Josh Ibbotson
Articles
How Much Sleep Do You Need to Build Muscle?
Seven to nine hours. Below that, muscle protein synthesis fell around 19% and next-day performance about 7.6%. Here is what the research actually shows.
Josh Ibbotson
Articles
How to Do Calf Raises: Form, Muscles Worked, Progression
Standing calf raises grew the visible calf muscles far more than seated in a 12-week study. Here is the form, the rep ranges and how to actually progress them.
Josh Ibbotson
Articles
6 Best JEFit Alternatives in 2026 (Ad-Free & Ranked)
Leaving JEFit over ads, a dated interface or too many taps? Six honest alternatives ranked by the reason you are switching, including free and plain-text options.
Josh Ibbotson
Articles
3 Day Full Body Workout Plan (Free and Beginner Friendly)
A free 3 day full body workout plan with three rotating days, real sets and rep ranges, a weekly schedule, and how to progress it week to week.
Josh Ibbotson
Articles
Machines vs Free Weights: Which Should You Use?
Machines vs free weights compared: what actually differs, what the research says about muscle growth, who should favour which, and why most lifters should use both.
Josh Ibbotson
Articles
Evernote Workout Template: Build One in Ten Minutes
Evernote has no built-in workout template. Here is the note layout to build, how to use templates, tags and saved searches, and what the free plan limits mean.
Josh Ibbotson
Articles
How to Do Lunges
Step, drop, drive. A guide to lunge form, the main variations, the mistakes that make them wobble, and how to log unilateral work so it stays comparable.
Josh Ibbotson
Articles
How to Do Leg Extensions
How to do leg extensions with proper form: machine setup, step-by-step execution, the muscles worked, common mistakes, progression, alternatives and how to log them.
Josh Ibbotson
Research
Does Mental Fatigue Affect Your Lifting Performance?
A May 2026 meta-analysis pooled 11 trials on mental fatigue and lifting. Volume dropped by a small amount, and compound lifts at moderate loads paid the most.
Josh Ibbotson
Articles
OneNote Workout Tracker Template: Free and Fast to Use
Build a free OneNote workout tracker template in ten minutes: the page layout, why custom templates are Windows-only, and how to keep a searchable history.
Josh Ibbotson
Research
Do Heavy Negatives Actually Help? What a New Study Found
A June 2026 meta-analysis pooled eight studies on accentuated eccentric loading. The rep after the extra load came off was slower, not faster.
Josh Ibbotson
Articles
What Is the Best Incline Bench Press Angle?
Around 30 degrees. A study of 30 trained lifters found upper chest activity peaked there, while 45 and 60 degrees handed the work to the front delt.
Josh Ibbotson
Articles
What to Do When the Next Dumbbell Is Too Heavy
A 2.5 kg step is a 25% jump at the light end of the rack. Add reps, add a set, or use microplates instead of forcing a weight you cannot control.
Josh Ibbotson
Articles
How Many Exercises Should You Do Per Workout?
Four to six for most sessions. The count matters less than hitting roughly 10 or more hard sets per muscle per week, so work backwards from that.
Josh Ibbotson
Articles
How to Do Face Pulls
Rope at eye height, elbows high and wide, knuckles rotating up. A step-by-step guide to face pulls, the mistakes to avoid, and how to log them.
Josh Ibbotson
Articles
How to Log Machine Weights When Every Gym Is Different
Machine numbers only mean something on that machine. Log the pin position, the machine and the seat setting so your numbers stay comparable.
Josh Ibbotson
Research
Does Creatine Timing Matter? What a New Study Found
A June 2026 pilot trial timed a single creatine dose before, during and after training. The pre-workout dose won, by less than the headline suggests.
Josh Ibbotson
Articles
Should You Log Warm-Up Sets?
Warm-up sets inflate your volume, set counts and estimated 1RM. Here is where the line sits, and the one warm-up detail worth writing down.
Josh Ibbotson
Articles
How to Log Supersets, Drop Sets and Circuits
A notation that keeps supersets, drop sets and circuits readable: one exercise per line, a label for the structure, and extended sets counted once.
Josh Ibbotson
Articles
How to Get Back Into the Gym After a Break
You lose less strength than you fear. Restart at 80 to 90 percent of your last logged weight, halve your sets for a week, and build back in a month.
Josh Ibbotson
Articles
Starting Strength vs StrongLifts 5x5: Which Should You Run?
Same lifts, different dose: 3 sets of 5 with power cleans, or 5 sets of 5 with rows. A side-by-side comparison and how to pick one.
Josh Ibbotson
Articles
Excel Workout Tracker Template (Formulas Included)
Build an Excel workout tracker in ten minutes: the eight columns that matter, an Epley 1RM formula, one PivotTable for weekly volume, and a free file.
Josh Ibbotson
Research
Rest-Pause vs Drop Sets: What a New Study Found
A new 8-week trial compared rest-pause and drop sets as progression tools. Both added the same lean mass and around 10 kg to the bench press.
Josh Ibbotson
Articles
How Much Weight Should I Lift? A Simple Way to Choose
How much weight should you lift? Run one test set, aim for two reps in reserve, then let your log pick the weight for every session after that.
Josh Ibbotson
Articles
Google Sheets Workout Tracker Template (With Formulas)
Build a Google Sheets workout tracker template in ten minutes: the exact eight columns, an Epley 1RM formula, sparklines, and automatic PR highlighting.
Josh Ibbotson
Articles
The Best 4 Day Workout Split (3 Templates That Actually Work)
Three 4 day workout split templates with full day-by-day exercise tables, weekly set targets per muscle, and how to schedule the four days around rest.
Josh Ibbotson
Articles
Does Muscle Soreness Mean Growth?
Muscle soreness does not mean growth. What DOMS actually tracks, why it fades as you adapt, and the log metrics that really show muscle is being built.
Josh Ibbotson
Articles
Lengthened Partials: Do They Build More Muscle?
Lengthened partials are bottom-half reps in the stretched position. What the research says, which exercises suit them, and how to log them properly.
Josh Ibbotson
Articles
Tricep Pushdown: What Muscles It Works and Proper Form
What muscles the tricep pushdown works, plus proper form: cable height, elbow position, rope vs bar, and how to progress it without cheating the weight up.
Josh Ibbotson
Articles
Split Squat vs Bulgarian Split Squat: Which Is Harder?
Split squat vs Bulgarian split squat: elevating the rear foot roughly doubles the front leg's share of the load. Which to run, when to switch, and how they compare to a regular squat.
Josh Ibbotson
Articles
How Many Days a Week Should You Go to the Gym? 3 to 4
Three to four days is enough for almost everyone. Why hitting each muscle twice a week beats adding gym days, and how to pick the number you will actually keep.
Josh Ibbotson
Articles
Effective Reps: What They Are and Whether They Matter
Effective reps claims only the last five reps of a set count. What the research supports, where the model breaks down, and what to track instead.
Josh Ibbotson
Articles
What Is the PHAT Split? The Full 5 Day Program
The PHAT split is Layne Norton's five day powerbuilding routine: two heavy power days plus three hypertrophy days. Full schedule, who it suits, how to progress.
Josh Ibbotson
Articles
Samsung Notes Workout Template: Build One That Works
Samsung Notes has no workout template. Build one in ten minutes, with a note structure that stays searchable after six months of training.
Josh Ibbotson
Articles
Apple Numbers Workout Template: Build One in 10 Minutes
Apple has no built-in workout template for Numbers. Build your own in ten minutes, see what a spreadsheet tracks well, and where it slows you down at the gym.
Josh Ibbotson
Articles
Which Muscles Benefit From Stretch-Mediated Hypertrophy? Ranked
Triceps, hamstrings and quads gain most from long-length training. Biceps are mixed, chest is untested, lats are unclear. Ranked by evidence, muscle by muscle.
Josh Ibbotson
Articles
Leg Press Foot Placement: Do Low Feet Hit Quads Harder?
Does a low foot placement on the leg press really build quads? What the EMG research found, why depth matters more than stance, and how to pick a position.
Josh Ibbotson
Articles
Split Squat Form: How to Do a Stationary Split Squat
How to do a stationary split squat with correct form: stance length, depth, the muscles it works, and how to progress it once bodyweight gets easy.
Josh Ibbotson
Articles
Should You Do Compound or Isolation Exercises First?
Compound first is the default, and a meta-analysis of 11 studies found order barely affects growth. Four situations where isolation first is the better call.
Josh Ibbotson
Articles
Strong App Note vs Sticky Note: What's the Difference?
Strong has three note types: workout notes, exercise notes and pinned sticky notes. What each one does, where it shows up, and which to use for what.
Josh Ibbotson
Articles
What Does PR Mean in the Gym? PRs Explained
PR means personal record. Learn what counts as a gym PR, the four types worth tracking, how accurate estimated 1RM really is, and how to stop losing records.
Josh Ibbotson
Articles
Obsidian Workout Tracker: A Markdown Gym Log With Dataview
Build an Obsidian workout tracker from markdown notes and Dataview queries. Includes the queries to copy and where logging lifts in Obsidian falls down.
Josh Ibbotson
Articles
Best Free Workout Tracker App: 4 Honest Picks for 2026
The best free workout tracker app depends on your phone. What FitNotes, Hevy, Strong and your notes app give you before they ask for money, and where each free tier stops.
Josh Ibbotson
Articles
How Long Should You Follow a Workout Program?
Run a workout program for 8 to 12 weeks. What the research says about changing exercises, and the real reasons to switch a plan early instead of restarting.
Josh Ibbotson
Articles
Incline Bench Press Muscles Worked: Chest vs Front Delts
The incline bench press works the upper chest, front delts and triceps. Which one leads depends on the bench angle, and here is how to tell which you are training.
Josh Ibbotson
Articles
What Is the PHUL Split? The Full 4 Day Program
The PHUL split explained: all four workouts of the 4 day power hypertrophy upper lower program, who it suits, and how to progress power and hypertrophy days.
Josh Ibbotson
Articles
What Does 3x12 Mean in a Workout? 3 Sets of 12 Reps
3x12 in a workout means 3 sets of 12 reps, 36 in total. How to read the notation, how heavy sets of 12 should be, and whether 3x12 builds muscle.
Josh Ibbotson
Articles
The 5/3/1 Program Explained: All the Percentages
The 5/3/1 program explained in full: how to set a training max, every weekly percentage from 65 to 95, the AMRAP plus set, and how to progress each cycle.
Josh Ibbotson
Articles
How Long Should a Workout Be? 45 to 75 Minutes, Usually
How long a workout should be, how long a gym session lasts for each goal, and how long a single set takes. Duration is a result of hard sets times rest, not a target.
Josh Ibbotson
Articles
How to Do Dips: Form, Muscles Worked, Progressions
Learn how to do dips with correct form: chest vs tricep emphasis, muscles worked, progressions if you cannot do one yet, and how to add weight and log it.
Josh Ibbotson
Articles
How to Do the Seated Cable Row: Form and Muscles
Learn how to do the seated cable row with correct form: setup, muscles worked, the mistakes that stall back growth, and how to log and progress it.
Josh Ibbotson
Articles
What Is a Drop Set in the Gym? Drop Set Meaning Explained
A drop set means taking one set to failure, cutting the weight 20 to 30 percent, and continuing with no rest. What the research says, when to use them, and how to log them.
Josh Ibbotson
Articles
Notion Workout Tracker Template (Free Copy-Paste Setup)
A free Notion workout tracker template with database properties, formulas, and a faster plain-text log, plus the honest limits of logging sets in Notion.
Josh Ibbotson
Articles
The Beginner Workout Plan: 3 Days a Week, Full Body
A complete beginner workout plan: two full body sessions run three days a week, with exact sets, reps, rest times, machine swaps, and a rule for adding weight.
Josh Ibbotson
Articles
Body Recomposition: How to Build Muscle and Lose Fat
Body recomposition means building muscle and losing fat at the same time. Who it works for, the protein and calorie targets, and how to track it properly.
Josh Ibbotson
Articles
Is the Arnold Split Good? The Full 6 Day Plan Reviewed
The Arnold split hits chest and back, shoulders and arms, then legs, twice over six days. The full plan, the volume math, and an honest verdict on who it suits.
Josh Ibbotson
Articles
How to Hip Thrust: Form, Muscles Worked, and Progression
Learn how to hip thrust with correct form: bench and foot setup, muscles worked, the mistakes that stall progress, and how to load and log the lift.
Josh Ibbotson
Articles
Time Under Tension: What It Does and Does Not Do
Time under tension is real but oversold. See what the research says about lifting tempo, what 3-1-1-0 means, and when controlling tempo is worth it.
Josh Ibbotson
Articles
Push Pull Legs Split: The 3 Day and 6 Day Plans
What a push pull legs split looks like week by week, the 3 day and 6 day versions side by side, a full sample PPL workout, and what to log each session.
Josh Ibbotson
Articles
What Does 3x10 Mean? 3 Sets of 10 Reps, Explained
3x10 means 3 sets of 10 reps. Learn how to read the notation, whether 3x10 builds muscle, and exactly how heavy your sets should be.
Josh Ibbotson
Articles
How to Do a Bicep Curl Properly (Form, Mistakes, Variations)
Bicep curl form step by step, the muscles it works, the mistakes that stall progress, and which curl variations grow which part of the arm.
Josh Ibbotson
Articles
Google Keep Workout Template: Track Your Lifts on Android
A copy-paste Google Keep workout template, the fastest way to log sets and reps on Android, and where a notes-app gym log runs out of road.
Josh Ibbotson
Articles
What Does AMRAP Stand For? Meaning in Lifting and CrossFit
AMRAP stands for as many reps as possible in lifting, or as many rounds as possible in CrossFit. When to stop the set, and what to write in your log.
Josh Ibbotson
Articles
What to Do on Your First Day at the Gym
What to do on your first day at the gym: a full-body beginner workout, how much weight to start with, gym etiquette, and how to log every set.
Josh Ibbotson
Articles
How Often Should You Train Each Muscle Group?
Train each muscle group twice a week. What the meta-analyses actually found about frequency, why weekly sets matter more, and how many groups to fit per session.
Josh Ibbotson
Articles
How to Warm Up Before Lifting Weights (In 12 Minutes)
A 12 minute weightlifting warm-up: five minutes of cardio, three of mobility, then two to four ramp-up sets. Why static stretching before heavy sets costs you.
Josh Ibbotson
Articles
6 Best FitNotes Alternatives in 2026 (Apps Like FitNotes)
The best FitNotes alternatives for 2026, ranked. iPhone options, genuinely free trackers, and which one fits the reason you are actually leaving FitNotes.
Josh Ibbotson
Articles
How to Leg Press: Proper Form, Depth and Muscles Worked
How to leg press with proper form: setup, depth, the muscles worked, the mistakes that cost people most, and how the leg press compares to the squat.
Josh Ibbotson
Articles
What Body Measurements Should You Track?
What body measurements to track for muscle gain and fat loss: the four numbers that matter, why waist beats BMI, and how often you should measure.
Josh Ibbotson
Articles
How Often Should You Weigh Yourself?
How often to weigh yourself, what the randomised research says about daily weighing, and why the weekly average is the only number worth reacting to.
Josh Ibbotson
Articles
Stretch-Mediated Hypertrophy: What the Research Actually Says
Does training at long muscle lengths build more muscle? What the research says for biceps, triceps, chest and quads, and whether stretching itself works.
Josh Ibbotson
Articles
Hevy vs Strong App: The Differences That Actually Matter
Hevy vs Strong compared on free tiers, price, logging speed and the social feed, plus the limitation both apps share when your session goes off plan.
Josh Ibbotson
Articles
How to Do Lateral Raises: Form, Mistakes, and Progression
How to do lateral raises properly: correct form, the five most common mistakes, ideal sets and reps, and how to progress a lift with big dumbbell jumps.
Josh Ibbotson
Articles
What Does 3x5-8 Mean in a Workout?
3x5-8 means three sets of five to eight reps. Learn how to read gym rep-range notation, pick the right weight, and know exactly when to add load.
Josh Ibbotson
Articles
How Long Should a Deload Last? (About One Week)
A deload should last about one week. Survey data from 246 competitive athletes puts the average at 6.4 days, taken every 5.6 weeks, plus how much to cut.
Josh Ibbotson
Articles
Gym Terms Explained: 3x8, RPE, RIR and AMRAP Decoded
What 3x8, 3x5-8, RPE, RIR, AMRAP, volume and tempo actually mean, in plain English, plus how to write your own workout log in gym shorthand.
Josh Ibbotson
Articles
What Is Junk Volume in the Gym? (And Is It Real?)
Junk volume means sets that add fatigue but not growth. What the research says about diminishing returns, and how to spot the wasted sets in your own week.
Josh Ibbotson
Articles
Bro Split vs Push Pull Legs: Which Builds More Muscle?
Bro split vs push pull legs compared: what the frequency research actually shows, when each split wins, and how to pick one based on your training days.
Josh Ibbotson
Articles
How to Romanian Deadlift: Form, Muscles Worked, Progression
How to Romanian deadlift with correct form: the hip hinge, how low to go, muscles worked, common mistakes, alternatives, and how to progress and log the lift.
Josh Ibbotson
Articles
Why Am I Getting Weaker in the Gym? It's Rarely Muscle Loss
Getting weaker in the gym, or just feeling weak today? The seven real causes, from fatigue and sleep to volume creep, and how to tell which one is yours.
Josh Ibbotson
Articles
6 Best Hevy Alternatives in 2026 (Apps Like Hevy, Ranked)
Apps like Hevy, ranked for 2026: FitNotes, Strong, Boostcamp, notes apps, spreadsheets and Gym Note Plus, plus which one fits your reason for leaving Hevy.
Josh Ibbotson
Articles
Progressive Overload Explained: The 5 Ways To Do It
Progressive overload explained simply, with the five ways to do it, how to know when to progress, and why tracking is what makes it actually work.
Josh Ibbotson
Articles
Upper/Lower Split: A Complete 4-Day Guide
The upper lower split explained: why a 4-day routine trains every muscle twice a week, with a sample upper day, lower day, progression, and volume tracking.
Josh Ibbotson
Articles
How to Do Pull-Ups: From Zero to Your First Rep
How to do pull-ups from zero: muscles worked, proper form, common mistakes, a beginner progression from dead hangs to full reps, and how to track it.
Josh Ibbotson
Articles
Bulgarian Split Squat: Form, Muscles Worked, Progression
How to do the Bulgarian split squat with correct form, the muscles it works, the mistakes that make it wobble, and how to progress from bodyweight to barbell.
Josh Ibbotson
Articles
How Much Protein Do You Need to Build Muscle?
How much protein to build muscle? Around 1.6 g/kg bodyweight per day, more when cutting. Convert it to grams, split it per meal, and track it with your log.
Josh Ibbotson
Articles
How Long Does It Take to Build Muscle?
How long does it take to build muscle? A realistic timeline: neural strength gains in weeks, visible muscle in 8 to 12 weeks, plus how to track slow progress.
Josh Ibbotson
Articles
Push Pull Legs Upper Lower: The 5 Day Hybrid Split
How to run the push pull legs upper lower hybrid: the 5 day weekly layout, why it hits every muscle twice, and how to track the two sessions.
Josh Ibbotson
Articles
6 Best Workout Tracking Apps in 2026 (Ranked & Compared)
The 6 best workout tracking apps for 2026, ranked: Strong, Hevy, FitNotes, Fitbod and a plain-text tracker, compared on price, free tier and logging speed.
Josh Ibbotson
Articles
Training to Failure: Does It Build More Muscle?
Training to failure explained: what the research says for muscle and strength, when hitting failure helps, when it costs you, and how to log it.
Josh Ibbotson
Articles
What Is the 5x5 Workout Program? The Full A/B Plan
The 5x5 workout program is five sets of five on the big barbell lifts, three days a week. Get both A/B days, the weight jumps, and what to do when you stall.
Josh Ibbotson
Articles
Compound vs Isolation Exercises: What's the Difference?
Compound vs isolation exercises explained: what each is, which builds more muscle, how to order them, and how many of each to program each week.
Josh Ibbotson
Articles
How to Lat Pulldown: Muscles Worked, Form, and Progression
How to do the lat pulldown with proper form: the muscles it works, grip and setup for a wider back, common mistakes, and how to progress the lift.
Josh Ibbotson
Articles
Full Body vs Push Pull Legs: Pick By Training Days
Full body wins at 2-3 gym days a week, push pull legs at 5-6. Compare the two splits on frequency, session length and recovery, then pick yours.
Josh Ibbotson
Articles
How to Barbell Row: Form, Muscles, and Progression
How to barbell row with a neutral spine, which muscles it works, the mistakes that flatten your back, and how to progress the lift week to week.
Josh Ibbotson
Articles
How Many Calories Do You Need to Build Muscle?
How many calories to build muscle, what the research says about surplus size and protein, and how fast you should actually be gaining weight.
Josh Ibbotson
Articles
How Long to Rest Between Sets? 2-3 Min for Compounds
How long to rest between sets: 2 to 3 minutes on compounds, 1 to 2 on isolation, 3 to 5 for heavy strength, plus rest times for squats, bench, and lateral raises.
Josh Ibbotson
Articles
RIR Meaning in the Gym: RIR vs RPE Explained
RIR means reps in reserve: how many reps you had left. See what RIR and RPE mean in the gym, how they convert (RPE 8 = 2 RIR), and how to log them.
Josh Ibbotson
Articles
How to Overhead Press: Muscles, Form & Progression
How to overhead press with proper form: the muscles it works, the setup and bar path that make it easier, common mistakes, and how to progress a slow lift.
Josh Ibbotson
Articles
How to Bench Press: Form, Muscles Worked & Progression
How to bench press with proper form: setup, bar path, the muscles it works, the four most common mistakes to fix, and how to progress your bench over time.
Josh Ibbotson
Articles
How to Deadlift: Muscles, Form & Progression
How to deadlift with proper form: the muscles it works, step-by-step setup and technique, the mistakes that hurt your back, and how to progress the lift safely.
Josh Ibbotson
Articles
What Is Linear Progression? Meaning & How to Run It
Linear progression means adding a little weight to a lift every session. Learn what it means, how to run it, how long it lasts, and what to do when it stalls.
Josh Ibbotson
Articles
How to Remember What Weight You Lifted Last Time
Can't remember what weight you lifted last time? Here's why memory fails at the gym and the simple logging habit that lets you beat last week every session.
Josh Ibbotson
Articles
How to Squat: Form, Muscles, and Progression
How to squat with proper form: the muscles it works, step-by-step technique, common mistakes to fix, and how to progress the lift week to week.
Josh Ibbotson
Articles
How Many Sets and Reps Should a Beginner Do? (2-3 x 8-12)
Beginners should do 2 to 3 sets of 8 to 12 reps per exercise, 2 to 3 times a week. Here is how to read sets and reps, pick a weight, and add load safely.
Josh Ibbotson
Tracking
Do Workout Journals Actually Work? What the Science Says
Do workout journals work? Research on 138 studies says yes: tracking workouts boosts goal attainment. Here's why logging works and how to start.
Josh Ibbotson
Tracking
Fitness Notes: What to Track Beyond Sets and Reps
Complete fitness notes track more than sets and reps. Learn what to log (RPE, post-workout notes, recovery, bodyweight) and turn plain text into real progress.
Josh Ibbotson
Training
What Does 3x8 Mean? 3 Sets of 8 Reps, Explained
3x8 means 3 sets of 8 reps. Learn how to read the notation, whether 3x8 builds muscle or strength, and exactly how heavy your sets should be.
Josh Ibbotson
Tracking
Fitness Journal Ideas: What to Write and How to Start
Fitness journal ideas and examples for lifters: what to write each session, prompts worth answering, and how to start a fitness journal you'll actually keep.
Josh Ibbotson
Apple Notes
Best Notes App for Gym Workout Tracking (iPhone & Android)
Which notes app is best for tracking workouts? Apple Notes, Google Keep, Samsung Notes and Notion compared on logging speed, sync, and turning notes into charts.
Josh Ibbotson
Templates
Printable Workout Log: Free Template to Print Today
A free printable workout log you can print and start using today. See exactly what to track each session, plus a faster way to turn your log into progress charts.
Josh Ibbotson
Tracking
How to Write Down Your Workouts (Format + Examples)
How to write down your workouts in seconds: the four things to log every set, a plain-text shorthand that works on paper or your phone, and real examples.
Josh Ibbotson
Training
How Many Sets Per Muscle Group Per Week? (12-20)
How many sets per muscle group per week builds muscle? Research points to 12 to 20 hard sets. Learn how to count sets properly and why junk volume is a myth.
Josh Ibbotson
Training
How Often Should You Change Your Workout Routine?
How often should you change your workout routine? Not on a schedule. Learn the real signal from your log that says it's time, and what to change first.
Josh Ibbotson
Training
Linear Progression vs Double Progression: When to Switch
Linear progression means adding weight every session; double progression adds reps first, then weight. What each means, when linear stalls, and when to switch.
Josh Ibbotson
Templates
Workout Tracker Spreadsheet: Free Template (Sheets & Excel)
A free workout tracker spreadsheet template for Google Sheets and Excel. Copy the exact columns and formulas to log lifts and track your progress fast.
Josh Ibbotson
Training
Rep Ranges Explained: How to Pick Yours and When to Add Weight
What a rep range like 8 to 12 actually asks of you, which range builds muscle fastest, how to choose the weight, and the signal that says add load.
Josh Ibbotson
Training
Push Pull Legs vs Upper Lower: Pick One This Week
Push Pull Legs vs Upper Lower comes down to how many days you can train: 4 days favors Upper/Lower, 6 favors PPL. Compare frequency, volume and recovery.
Josh Ibbotson
Training
Deload Week: What It Is, When to Deload, How to Do It
A deload week is a planned easy week that clears fatigue. Learn how to do a deload week in the gym, when to deload, how long it lasts, and the signs you need one.
Josh Ibbotson
Training
Why Am I Not Making Progress in the Gym?
Why am I not making progress in the gym? Usually because you can't see your own stall. Learn the real reasons lifters plateau and the simple tracking fix.
Josh Ibbotson
Tracking
How to Keep a Workout Journal (What to Write + Format)
Keep a workout journal you actually stick with: the four things to write every session, a fast shorthand format, journal ideas, and how to review your log.
Josh Ibbotson
Tracking
How to Take Progress Photos That Show Real Change
How to take progress photos that actually compare: same spot, same light, four angles, every 2 to 4 weeks. Plus the poses, the timing, and how to shoot them alone.
Josh Ibbotson
Training
When to Increase Weight Lifting (How Much & How Often)
When to increase weight lifting, plus how much to add and how often. The 2-for-2 rule reads the answer straight from your log, no guessing at the rack.
Josh Ibbotson
Apps
6 Best Strong App Alternatives in 2026 (Ranked & Compared)
Six Strong app alternatives ranked for 2026: Hevy, FitNotes, Fitbod, Jefit and a plain-text tracker that logs as fast as paper and still charts progress.
Josh Ibbotson
Apps
Workout Notebook vs App: Why You Don't Have to Choose
Paper workout notebook or a workout app? Compare logging speed, charts, and recall, then see how to keep notebook speed and still get real progress tracking.
Josh Ibbotson
Training
Estimated 1RM: Track Real Strength Without Maxing Out
Estimated 1RM shows your true strength without a risky max-out. Learn the Epley and Brzycki formulas, how accurate they are, and how to track it from every set.
Josh Ibbotson
Tracking
Workout Notes: What to Write Down at the Gym
What to write in your workout notes: the five essentials, fast shorthand, and the best app for turning gym notes into real, trackable progress.
Josh Ibbotson
Tracking
How to Track Gym Progress: A Complete Guide
Learn how to track gym progress with a fast, simple log: what to record, how to review it, and how to spot plateaus early, whether you use paper or an app.
Josh Ibbotson
Templates
Workout Log Template: What to Track in Every Session
A free workout log template to copy, print, or paste into your notes. See exactly what to track each session, then turn it into progress automatically.
Josh Ibbotson
Training
Workout Shorthand: What 3x5-8, RPE and AMRAP Mean
3x5-8 means 3 sets of 5 to 8 reps. Decode gym shorthand like 3x5, @, RPE 8 and AMRAP so you can log lifts in seconds and still read them back weeks later.
Josh Ibbotson
Tracking
Gym Workout Notebook: How to Track Your Lifts on Paper
Learn how to set up a gym workout notebook that actually tracks progress. A simple pen-and-paper system for logging lifts, plus how to turn it into data.
Josh Ibbotson
Apple Notes
The Best Apple Notes Workout Template (Free Copy-Paste Splits)
Free copy-paste Apple Notes workout templates for PPL, Upper/Lower and Full Body. Log fast in plain text, then turn it into trackable progress with Gym Note Plus.
Josh Ibbotson
Apple Notes
How to Use Apple Notes as a Bodybuilding Workout Log
How to use Apple Notes as a bodybuilding workout log: the exact plain-text format, how to protect your training history, and how to turn notes into charts.
Josh Ibbotson
Apps
Simple Workout Log for iPhone: Why Minimalist Wins
Most gym apps make logging a chore. Here is what a truly simple workout log for iPhone looks like, and how to keep tracking under 30 seconds a session.
Josh Ibbotson
Apps
The Fastest Way to Log PPL Workouts (3 Seconds a Set)
The fastest way to log PPL workouts is plain-text shorthand like BP 225 3x8. Log every set in about three seconds and still get automatic progress charts.
Josh Ibbotson
Tracking
Track Progressive Overload Without Complex Spreadsheets
Stop struggling with gym spreadsheets. Learn how to track progressive overload without spreadsheets using natural language notes for faster strength gains in 2026.
Josh Ibbotson
Apple Notes
Turn iPhone Gym Notes Into Progress Charts (No Retyping)
Keep logging workouts in Apple Notes. Paste the plain text into Gym Note Plus for automatic progress charts, 1RM trends, and your full lifting history.
Josh Ibbotson
Apps
The Best Simple Workout Tracker App for People Who Hate Fitness Apps
Tired of complex workout apps? The best simple workout tracker app works with your habits, not against them. Here's what actually matters.
Josh Ibbotson
Guides
How Gym Note Plus Translates Your Notes into Workout Logs
Learn how Gym Note Plus automatically recognizes your workout and creates structured workout logs.
Josh Ibbotson
Guides
Date Recognition Guide
Learn how Gym Note Plus automatically recognizes and associates dates with your workouts when you translate handwritten notes.
Josh Ibbotson
Guides
How to Rename or Merge Exercises in Gym Note Plus
Learn how to rename or merge exercises across all workouts to keep your exercise list clean and consistent.
Josh IbbotsonReady to simplify your workout tracking?
Download Gym Note Plus and start turning your handwritten notes into powerful insights. No complex menus, no endless tapping.