# Gym Note Plus

> Gym Note Plus is an iOS workout tracker that turns freeform, natural-language workout notes into structured training data. Lifters write in their own shorthand, or photograph a handwritten notebook page, and the app parses it into exercises, sets, reps and weights with progress charts, personal records and estimated 1RM.

It is built for lifters who already log workouts in a notes app, a spreadsheet or a paper notebook, and who find form-based gym apps too slow to use between sets. It supports any split, works offline, and syncs across devices.

## Facts (last verified 10 August 2026)

- Gym Note Plus is free to download from the iOS App Store.
- Gym Note Plus Pro costs $4.99 per month in the US and £2.99 per month in the UK, with 50% off the first month.
- Gym Note Plus Pro costs $39.99 per year in the US and £24.99 per year in the UK.
- A one-off Gym Note Plus Lifetime purchase costs $99.99, with no recurring charge.
- Free users can translate workout notes up to 500 characters long.
- Pro users can translate workout notes up to 10,000 characters long.
- Pro removes ads, unlocks workout templates, and unlocks CSV and TXT export.
- Platform: iPhone, via the iOS App Store.
- Minimum OS: iOS 16.0 or later.
- There is no Android version. iPhone only.
- Launched: 19 November 2025.
- App Store rating: 4.7 out of 5 on the App Store.
- 2,157 lifters have signed up.
- The note parser is not restricted to a language list. Workouts can be written in any language.
- The app interface is translated into 13 languages: English, Spanish, French, German, Italian, Polish, Japanese, Korean, Vietnamese, Filipino, Chinese (Simplified), Chinese (Traditional) and Chinese (Hong Kong).
- Developer: Josh Ibbotson. One person. Josh Ibbotson builds and supports it alone.

## Core Pages

- [Home](https://www.gymnoteplus.com/): What the app does, how it works, and the App Store link
- [Facts](https://www.gymnoteplus.com/facts): Pricing, platform, ratings and who the app is and is not for. Written to be quoted
- [About](https://www.gymnoteplus.com/about): Josh Ibbotson, the solo developer who builds the app
- [Blog](https://www.gymnoteplus.com/blog): Guides and articles on workout logging and training
- [Support](https://www.gymnoteplus.com/support): Help and customer support
- [Privacy Policy](https://www.gymnoteplus.com/privacy-policy): Privacy policy and data handling
- [Terms of Service](https://www.gymnoteplus.com/terms-of-service): Terms of service

## Free Tools (no account required)

- [Notes to Workout](https://www.gymnoteplus.com/tools/notes-to-workout): Free browser tool: paste workout notes, get a structured workout back
- [One Rep Max Calculator](https://www.gymnoteplus.com/tools/one-rep-max-calculator): Free 1RM calculator across several estimation formulas
- [TDEE Calculator](https://www.gymnoteplus.com/tools/tdee-calculator): Free total daily energy expenditure calculator
- [Workout Plan Optimizer](https://www.gymnoteplus.com/tools/workout-plan-optimizer): Free tool that checks a training split for weekly volume balance

## Blog — Guides

- [Workout Translation Guide](https://www.gymnoteplus.com/blog/how-to-translate-a-workout): Learn how Gym Note Plus automatically recognizes your workout and creates structured workout logs.
- [Date Recognition Guide](https://www.gymnoteplus.com/blog/date-recognition): Learn how Gym Note Plus automatically recognizes and associates dates with your workouts when you translate handwritten notes.
- [How to Rename or Merge Exercises in Gym Note Plus](https://www.gymnoteplus.com/blog/rename-or-merge-exercises): Learn how to rename or merge exercises across all workouts to keep your exercise list clean and consistent.

## Blog — Apple Notes

- [Best Notes App for Gym Workout Tracking (iPhone & Android)](https://www.gymnoteplus.com/blog/best-notes-app-for-workout-tracking): 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.
- [The Best Apple Notes Workout Template (Free Copy-Paste Splits)](https://www.gymnoteplus.com/blog/apple-notes-workout-template): 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.
- [How to Use Apple Notes as a Bodybuilding Workout Log](https://www.gymnoteplus.com/blog/using-apple-notes-for-bodybuilding-workout-logs): 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.
- [Turn iPhone Gym Notes Into Progress Charts (No Retyping)](https://www.gymnoteplus.com/blog/how-to-convert-iphone-gym-notes-into-trackable-data): 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.

## Blog — Tracking

- [Do Workout Journals Actually Work? What the Science Says](https://www.gymnoteplus.com/blog/do-workout-journals-work): Do workout journals work? Research on 138 studies says yes: tracking workouts boosts goal attainment. Here's why logging works and how to start.
- [Fitness Notes: What to Track Beyond Sets and Reps](https://www.gymnoteplus.com/blog/fitness-notes): 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.
- [Fitness Journal Ideas: What to Write and How to Start](https://www.gymnoteplus.com/blog/fitness-journal-ideas): 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.
- [How to Write Down Your Workouts (Format + Examples)](https://www.gymnoteplus.com/blog/how-to-write-down-your-workouts): 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.
- [How to Keep a Workout Journal (What to Write + Format)](https://www.gymnoteplus.com/blog/how-to-keep-a-workout-journal): 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.
- [How to Take Progress Photos That Show Real Change](https://www.gymnoteplus.com/blog/how-to-take-progress-photos): 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.
- [Workout Notes: What to Write Down at the Gym](https://www.gymnoteplus.com/blog/workout-notes): What to write in your workout notes: the five essentials, fast shorthand, and the best app for turning gym notes into real, trackable progress.
- [How to Track Gym Progress: A Complete Guide](https://www.gymnoteplus.com/blog/how-to-track-gym-progress): 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.
- [Gym Workout Notebook: How to Track Your Lifts on Paper](https://www.gymnoteplus.com/blog/gym-workout-notebook): 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.
- [Track Progressive Overload Without Complex Spreadsheets](https://www.gymnoteplus.com/blog/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.

## Blog — Apps

- [6 Best Strong App Alternatives in 2026 (Ranked & Compared)](https://www.gymnoteplus.com/blog/strong-app-alternatives): 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.
- [Workout Notebook vs App: Why You Don't Have to Choose](https://www.gymnoteplus.com/blog/workout-notebook-vs-app): 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.
- [Simple Workout Log for iPhone: Why Minimalist Wins](https://www.gymnoteplus.com/blog/simple-workout-log-iphone-why-minimalist-is-better): 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.
- [The Fastest Way to Log PPL Workouts (3 Seconds a Set)](https://www.gymnoteplus.com/blog/fastest-way-to-log-ppl-workouts-in-2026): 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.
- [Best Workout Tracker for People Who Hate Gym Apps (2026)](https://www.gymnoteplus.com/blog/simple-workout-tracker-app): Tired of complex workout apps? The best simple workout tracker app works with your habits, not against them. Here's what actually matters.

## Blog — Templates

- [Printable Workout Log: Free Template to Print Today](https://www.gymnoteplus.com/blog/printable-workout-log): 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.
- [Workout Tracker Spreadsheet: Free Template (Sheets & Excel)](https://www.gymnoteplus.com/blog/workout-tracker-spreadsheet): 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.
- [Workout Log Template: What to Track in Every Session](https://www.gymnoteplus.com/blog/workout-log-template): 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.

## Blog — Research

- [Does Stretching Beat Lifting for Flexibility? A New Trial Says No](https://www.gymnoteplus.com/blog/stretching-vs-lifting-for-flexibility): 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, and none won.
- [Is Unilateral Training Better Than Bilateral Training?](https://www.gymnoteplus.com/blog/unilateral-vs-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.
- [Velocity-Based Training vs Percentages: What a New Study Found](https://www.gymnoteplus.com/blog/velocity-based-training-vs-percentage-based-training): 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.
- [Does Mental Fatigue Affect Your Lifting Performance?](https://www.gymnoteplus.com/blog/mental-fatigue-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.
- [Do Heavy Negatives Actually Help? What a New Study Found](https://www.gymnoteplus.com/blog/accentuated-eccentric-loading): A June 2026 meta-analysis pooled eight studies on accentuated eccentric loading. The rep after the extra load came off was slower, not faster.
- [Does Creatine Timing Matter? What a New Study Found](https://www.gymnoteplus.com/blog/creatine-timing-before-or-after-workout): 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.
- [Rest-Pause vs Drop Sets: What a New Study Found](https://www.gymnoteplus.com/blog/rest-pause-vs-drop-sets): 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.

## Blog — Training

- [What Does 3x8 Mean? 3 Sets of 8 Reps, Explained](https://www.gymnoteplus.com/blog/what-does-3x8-mean): 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.
- [How Many Sets Per Muscle Group Per Week? (12-20)](https://www.gymnoteplus.com/blog/how-many-sets-per-week-to-build-muscle): 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.
- [How Often Should You Change Your Workout Routine?](https://www.gymnoteplus.com/blog/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.
- [Linear Progression vs Double Progression: When to Switch](https://www.gymnoteplus.com/blog/double-progression-vs-linear-progression): Linear progression means adding weight every session; double progression adds reps first, then weight. What each means, when linear stalls, and when to switch.
- [Rep Ranges Explained: How to Pick Yours and When to Add Weight](https://www.gymnoteplus.com/blog/rep-ranges-explained): 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.
- [Push Pull Legs vs Upper Lower: 4 Days or 6 Days?](https://www.gymnoteplus.com/blog/push-pull-legs-vs-upper-lower-split): 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.
- [Deload Week: What It Is, When to Deload, How to Do It](https://www.gymnoteplus.com/blog/deload-week): 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.
- [Why Am I Not Making Progress in the Gym?](https://www.gymnoteplus.com/blog/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.
- [When to Increase Weight Lifting (How Much & How Often)](https://www.gymnoteplus.com/blog/when-to-increase-weight-lifting): 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.
- [Estimated 1RM: How to Track Real Strength Without Maxing Out](https://www.gymnoteplus.com/blog/estimated-1rm): 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.
- [Workout Shorthand: What 3x5-8, RPE and AMRAP Mean](https://www.gymnoteplus.com/blog/workout-shorthand-explained): 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.

## Blog — Articles

- [Strong vs Fitbod in 2026: Which Workout App Should You Use?](https://www.gymnoteplus.com/blog/strong-vs-fitbod): Strong vs Fitbod compared on price, free tiers, logging speed, AI programming and progressive overload tracking, plus who each app genuinely suits.
- [Bench Press Plateau: Why It Stalled and How to Fix It](https://www.gymnoteplus.com/blog/bench-press-plateau): Why your bench press stopped going up, how to tell a real plateau from a bad fortnight, and a four-week plan covering volume, failure proximity, recovery and sticking points.
- [The Best 6 Day Workout Split (3 Templates and Who Each Suits)](https://www.gymnoteplus.com/blog/6-day-workout-split): 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.
- [How to Do Skull Crushers: Form, Bar Path, and Elbow Pain](https://www.gymnoteplus.com/blog/how-to-do-skull-crushers): 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.
- [How to Front Squat: Rack Position, Form, and Progression](https://www.gymnoteplus.com/blog/how-to-front-squat): How to front squat properly: the three grip options, why your elbows drop, what the research says about knee load versus the back squat, and how much you should lift.
- [Fitbod vs Hevy in 2026: Which Workout App Should You Actually Use?](https://www.gymnoteplus.com/blog/fitbod-vs-hevy): Fitbod vs Hevy compared on price, free tier limits, logging speed, exercise databases, programs, data export and Apple Watch, plus who each app really suits.
- [How to Track Strength Workouts on Apple Watch (What It Records and What It Misses)](https://www.gymnoteplus.com/blog/how-to-track-strength-workouts-on-apple-watch): The Apple Watch records duration, heart rate and calories for Traditional Strength Training, but never your sets, reps or weight. Here is what it does well and how to log the rest.
- [The Best 5 Day Workout Split (3 Templates With Full Plans)](https://www.gymnoteplus.com/blog/5-day-workout-split): 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.
- [The GZCLP Workout Program Explained (T1, T2, T3)](https://www.gymnoteplus.com/blog/gzclp-workout-program): 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.
- [How to Hack Squat: Form, Foot Placement and Muscles Worked](https://www.gymnoteplus.com/blog/how-to-hack-squat): 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.
- [How to Do Leg Curls: Muscles Worked, Form, and Variations](https://www.gymnoteplus.com/blog/how-to-leg-curl): How to do leg curls with proper form: the muscles worked, seated vs lying vs standing, what the research says, common mistakes, rep ranges, alternatives and how to log them.
- [How to Do Cable Flys: Angles, Form, and Progression](https://www.gymnoteplus.com/blog/how-to-cable-fly): 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.
- [How to Log Cardio Alongside Your Lifting](https://www.gymnoteplus.com/blog/how-to-log-cardio): 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.
- [How to Track Bodyweight Exercises (Pull-Ups, Dips, Push-Ups)](https://www.gymnoteplus.com/blog/how-to-track-bodyweight-exercises): 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.
- [How Much Sleep Do You Need to Build Muscle?](https://www.gymnoteplus.com/blog/how-much-sleep-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.
- [How to Do Calf Raises: Form, Muscles Worked, Progression](https://www.gymnoteplus.com/blog/how-to-do-calf-raises): 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.
- [6 Best JEFit Alternatives in 2026 (Apps Like JEFit, Ranked)](https://www.gymnoteplus.com/blog/jefit-alternatives): 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.
- [3 Day Full Body Workout Plan (Free and Beginner Friendly)](https://www.gymnoteplus.com/blog/3-day-full-body-workout-plan): 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.
- [Machines vs Free Weights: Which Should You Use?](https://www.gymnoteplus.com/blog/machines-vs-free-weights): 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.
- [Evernote Workout Template: Build One in Ten Minutes](https://www.gymnoteplus.com/blog/evernote-workout-template): Evernote has no built-in workout template. Here is the exact note layout to build, how to use templates, tags and saved searches, and what the free plan limits mean for a training log.
- [How to Do Lunges](https://www.gymnoteplus.com/blog/how-to-lunge): 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.
- [How to Do Leg Extensions](https://www.gymnoteplus.com/blog/how-to-leg-extension): 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.
- [OneNote Workout Tracker Template: Free and Fast to Use](https://www.gymnoteplus.com/blog/onenote-workout-tracker-template): Build a free OneNote workout tracker template in ten minutes. The exact page layout, why custom templates are Windows-only, and how to keep a searchable training history.
- [What Is the Best Incline Bench Press Angle?](https://www.gymnoteplus.com/blog/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.
- [What to Do When the Next Dumbbell Is Too Heavy](https://www.gymnoteplus.com/blog/dumbbell-weight-jumps-too-big): 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.
- [How Many Exercises Should You Do Per Workout?](https://www.gymnoteplus.com/blog/how-many-exercises-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.
- [How to Do Face Pulls](https://www.gymnoteplus.com/blog/how-to-face-pull): 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.
- [How to Log Machine Weights When Every Gym Is Different](https://www.gymnoteplus.com/blog/how-to-log-machine-weights): Machine numbers only mean something on that machine. Log the pin position, the machine and the seat setting so your numbers stay comparable.
- [Should You Log Warm-Up Sets?](https://www.gymnoteplus.com/blog/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.
- [How to Log Supersets, Drop Sets and Circuits](https://www.gymnoteplus.com/blog/how-to-log-supersets): A notation that keeps supersets, drop sets and circuits readable: one exercise per line, a label for the structure, and extended sets counted once.
- [How to Get Back Into the Gym After a Break](https://www.gymnoteplus.com/blog/getting-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.
- [Starting Strength vs StrongLifts 5x5: Which Should You Run?](https://www.gymnoteplus.com/blog/starting-strength-vs-stronglifts-5x5): 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.
- [Excel Workout Tracker Template (Formulas Included)](https://www.gymnoteplus.com/blog/excel-workout-tracker-template): 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.
- [How Much Weight Should I Lift? A Simple Way to Choose](https://www.gymnoteplus.com/blog/how-much-weight-should-i-lift): 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.
- [Google Sheets Workout Tracker Template (With Formulas)](https://www.gymnoteplus.com/blog/google-sheets-workout-tracker-template): Build a Google Sheets workout tracker template in ten minutes: the exact eight columns, an Epley 1RM formula, sparklines, and automatic PR highlighting.
- [The Best 4 Day Workout Split (3 Templates That Actually Work)](https://www.gymnoteplus.com/blog/4-day-workout-split): 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.
- [Does Muscle Soreness Mean Growth?](https://www.gymnoteplus.com/blog/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.
- [Lengthened Partials: Do They Build More Muscle?](https://www.gymnoteplus.com/blog/lengthened-partials): Lengthened partials are bottom-half reps in the stretched position. What the research says, which exercises suit them, and how to log them properly.
- [How to Do a Tricep Pushdown (Form, Mistakes, Progression)](https://www.gymnoteplus.com/blog/how-to-tricep-pushdown): How to do a tricep pushdown with correct form: elbow position, rope vs bar, the mistakes that kill it, plus how to progress and log cable weights.
- [Split Squat vs Bulgarian Split Squat: Which Is Harder?](https://www.gymnoteplus.com/blog/bulgarian-split-squat-vs-split-squat): 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.
- [How Many Days a Week Should You Go to the Gym?](https://www.gymnoteplus.com/blog/how-many-days-a-week-should-you-go-to-the-gym): Three to four days is enough for most people. What the frequency research shows, how to pick your number, and why weekly sets matter more than gym days.
- [Effective Reps: What They Are and Whether They Matter](https://www.gymnoteplus.com/blog/effective-reps): 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.
- [PHAT Workout Program: Full 5-Day Split Explained](https://www.gymnoteplus.com/blog/phat-workout-program): PHAT is Layne Norton's five-day powerbuilding split: two heavy power days plus three hypertrophy days. Full schedule, who it suits, and how to progress it.
- [Samsung Notes Workout Template: Build One That Works](https://www.gymnoteplus.com/blog/samsung-notes-workout-template): Samsung Notes has no workout template. Build one in ten minutes, with a note structure that stays searchable after six months of training.
- [Apple Numbers Workout Template: Build One in 10 Minutes](https://www.gymnoteplus.com/blog/apple-numbers-workout-template): 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.
- [Which Muscles Benefit From Stretch-Mediated Hypertrophy?](https://www.gymnoteplus.com/blog/which-muscles-benefit-from-stretch-mediated-hypertrophy): Evidence is strongest for hamstrings, triceps and calves, weakest for biceps, absent for chest. What the studies found muscle by muscle, and how to apply it.
- [Leg Press Foot Placement: Do Low Feet Hit Quads Harder?](https://www.gymnoteplus.com/blog/leg-press-foot-placement): 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.
- [How to Do a Split Squat: Form, Muscles and Progression](https://www.gymnoteplus.com/blog/how-to-split-squat): How to do a split squat with correct form, the muscles it works, how it differs from the Bulgarian split squat, and how to progress it without losing balance.
- [Should You Do Compound or Isolation Exercises First?](https://www.gymnoteplus.com/blog/compound-or-isolation-first): Compound first builds more strength in compound lifts, but a meta-analysis found exercise order has almost no effect on muscle growth. How to order your session.
- [Strong App Note vs Sticky Note: What's the Difference?](https://www.gymnoteplus.com/blog/strong-app-note-vs-sticky-note): 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.
- [What Does PR Mean in the Gym? PRs Explained](https://www.gymnoteplus.com/blog/what-does-pr-mean-in-the-gym): 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.
- [Obsidian Workout Tracker: Log Lifts in Markdown](https://www.gymnoteplus.com/blog/obsidian-workout-tracker): How to build an Obsidian workout tracker with markdown notes and Dataview queries, what the setup does well, and where logging lifts in Obsidian falls down.
- [Best Free Workout Tracker App: 4 Honest Picks for 2026](https://www.gymnoteplus.com/blog/best-free-workout-tracking-apps): 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.
- [How Long Should You Follow a Workout Program?](https://www.gymnoteplus.com/blog/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.
- [How to Incline Bench Press: Form, Angle, Muscles](https://www.gymnoteplus.com/blog/how-to-incline-bench-press): How to incline bench press with good form: why 30 degrees beats steeper angles, the muscles worked, common mistakes, and how to progress and log the lift.
- [The PHUL Workout Program Explained (4-Day Split)](https://www.gymnoteplus.com/blog/phul-workout-program): The PHUL workout program explained: the full 4-day power hypertrophy upper lower split, all four workouts, who it suits, and how to progress without stalling.
- [What Does 3x12 Mean in a Workout? 3 Sets of 12 Reps](https://www.gymnoteplus.com/blog/what-does-3x12-mean): 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.
- [The 5/3/1 Workout Program Explained (Full Cycle)](https://www.gymnoteplus.com/blog/531-workout-program): The 5/3/1 workout program explained: training max, week-by-week percentages, AMRAP sets, deloads, and how to progress each cycle without losing the numbers.
- [How Long Should a Workout Be? 45 to 75 Minutes, Usually](https://www.gymnoteplus.com/blog/how-long-should-a-workout-be): 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.
- [How to Do Dips: Form, Muscles Worked, Progressions](https://www.gymnoteplus.com/blog/how-to-do-dips): 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.
- [How to Do the Seated Cable Row: Form and Muscles](https://www.gymnoteplus.com/blog/how-to-seated-cable-row): 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.
- [What Is a Drop Set in the Gym? Drop Set Meaning Explained](https://www.gymnoteplus.com/blog/drop-sets): 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.
- [Notion Workout Tracker Template (Free Copy-Paste Setup)](https://www.gymnoteplus.com/blog/notion-workout-tracker-template): 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.
- [The Beginner Workout Plan: 3 Days a Week, Full Body](https://www.gymnoteplus.com/blog/beginner-workout-plan): 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.
- [Body Recomposition: How to Build Muscle and Lose Fat](https://www.gymnoteplus.com/blog/body-recomposition): 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.
- [Is the Arnold Split Good? The Full 6 Day Plan Reviewed](https://www.gymnoteplus.com/blog/arnold-split): 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.
- [How to Hip Thrust: Form, Muscles Worked, and Progression](https://www.gymnoteplus.com/blog/how-to-hip-thrust): 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.
- [Time Under Tension: What It Does and Does Not Do](https://www.gymnoteplus.com/blog/time-under-tension): 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.
- [The Push Pull Legs Split: A Complete Guide](https://www.gymnoteplus.com/blog/push-pull-legs-split): How the push pull legs split works, the 3-day vs 6-day versions, a full sample PPL workout, and how to track progress across six sessions.
- [What Does 3x10 Mean? 3 Sets of 10 Reps, Explained](https://www.gymnoteplus.com/blog/what-does-3x10-mean): 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.
- [How to Do a Bicep Curl Properly (Form, Mistakes, Variations)](https://www.gymnoteplus.com/blog/how-to-bicep-curl): 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.
- [Google Keep Workout Template: Track Your Lifts on Android](https://www.gymnoteplus.com/blog/google-keep-workout-template): 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.
- [What Does AMRAP Stand For? Meaning in Lifting and CrossFit](https://www.gymnoteplus.com/blog/what-does-amrap-mean): 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.
- [What to Do on Your First Day at the Gym](https://www.gymnoteplus.com/blog/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.
- [How Often Should You Train Each Muscle Group?](https://www.gymnoteplus.com/blog/how-often-to-train-each-muscle): How often should you train each muscle group? What the meta-analyses say about twice-weekly training, why weekly volume matters more, and how to check yours.
- [How to Warm Up Before Lifting Weights](https://www.gymnoteplus.com/blog/how-to-warm-up-before-lifting): How to warm up before lifting weights: a 12 minute routine, how many ramp-up sets to do, why long static stretches cost you performance, and logging warm-ups.
- [FitNotes Alternatives: 6 Trackers Worth Switching To](https://www.gymnoteplus.com/blog/fitnotes-alternatives): The best FitNotes alternatives compared honestly, including iPhone options, genuinely free trackers, and how to pick based on why you are actually leaving.
- [How to Leg Press: Proper Form, Depth and Muscles Worked](https://www.gymnoteplus.com/blog/how-to-leg-press): 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.
- [What Body Measurements Should You Track?](https://www.gymnoteplus.com/blog/what-body-measurements-to-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.
- [How Often Should You Weigh Yourself?](https://www.gymnoteplus.com/blog/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.
- [Stretch-Mediated Hypertrophy: What the Research Actually Says](https://www.gymnoteplus.com/blog/stretch-mediated-hypertrophy): Does training at long muscle lengths build more muscle? What the research says for biceps, triceps, chest and quads, and whether stretching itself works.
- [Hevy vs Strong App: The Differences That Actually Matter](https://www.gymnoteplus.com/blog/hevy-vs-strong): 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.
- [How to Do Lateral Raises: Form, Mistakes, and Progression](https://www.gymnoteplus.com/blog/how-to-lateral-raise): 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.
- [What Does 3x5-8 Mean in a Workout?](https://www.gymnoteplus.com/blog/what-does-3x5-8-mean): 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.
- [How Long Should a Deload Last? (About One Week)](https://www.gymnoteplus.com/blog/how-long-should-a-deload-week-be): 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.
- [Gym Terms Explained: 3x8, RPE, RIR and AMRAP Decoded](https://www.gymnoteplus.com/blog/gym-terms-explained): 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.
- [What Is Junk Volume in the Gym? (And Is It Real?)](https://www.gymnoteplus.com/blog/junk-volume): 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.
- [Bro Split vs Push Pull Legs: Which Builds More Muscle?](https://www.gymnoteplus.com/blog/bro-split-vs-push-pull-legs): 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.
- [How to Romanian Deadlift: Form, Muscles Worked, Progression](https://www.gymnoteplus.com/blog/how-to-romanian-deadlift): 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.
- [Why Am I Getting Weaker in the Gym? It's Rarely Muscle Loss](https://www.gymnoteplus.com/blog/why-am-i-getting-weaker-in-the-gym): 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.
- [6 Best Hevy Alternatives in 2026 (Apps Like Hevy, Ranked)](https://www.gymnoteplus.com/blog/hevy-alternatives): 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.
- [Progressive Overload Explained: The 5 Ways to Actually Do It](https://www.gymnoteplus.com/blog/progressive-overload-explained): 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.
- [Upper/Lower Split: A Complete 4-Day Guide](https://www.gymnoteplus.com/blog/upper-lower-split): 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.
- [How to Do Pull-Ups: From Zero to Your First Rep](https://www.gymnoteplus.com/blog/how-to-do-pull-ups): 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.
- [Bulgarian Split Squat: Form, Muscles Worked, Progression](https://www.gymnoteplus.com/blog/how-to-bulgarian-split-squat): 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.
- [How Much Protein Do You Need to Build Muscle?](https://www.gymnoteplus.com/blog/how-much-protein-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.
- [How Long Does It Take to Build Muscle?](https://www.gymnoteplus.com/blog/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.
- [Push Pull Legs Upper Lower: The 5 Day Hybrid Split](https://www.gymnoteplus.com/blog/push-pull-legs-upper-lower-hybrid): 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.
- [6 Best Workout Tracking Apps in 2026 (Ranked & Compared)](https://www.gymnoteplus.com/blog/best-workout-tracking-apps): 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.
- [Training to Failure: Does It Build More Muscle?](https://www.gymnoteplus.com/blog/training-to-failure): 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.
- [What Is the 5x5 Workout Program? The Full A/B Plan](https://www.gymnoteplus.com/blog/5x5-workout-program): 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.
- [Compound vs Isolation Exercises: What's the Difference?](https://www.gymnoteplus.com/blog/compound-vs-isolation-exercises): 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.
- [How to Lat Pulldown: Muscles Worked, Form, and Progression](https://www.gymnoteplus.com/blog/how-to-lat-pulldown): 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.
- [Full Body vs Push Pull Legs: Pick By Training Days](https://www.gymnoteplus.com/blog/full-body-vs-push-pull-legs): 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.
- [How to Barbell Row: Form, Muscles Worked, and Progression](https://www.gymnoteplus.com/blog/how-to-barbell-row): 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.
- [How Many Calories Do You Need to Build Muscle?](https://www.gymnoteplus.com/blog/how-many-calories-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.
- [How Long to Rest Between Sets? 2-3 Min for Compounds](https://www.gymnoteplus.com/blog/how-long-to-rest-between-sets): 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.
- [RIR Meaning in the Gym: RIR vs RPE Explained](https://www.gymnoteplus.com/blog/rpe-vs-rir): 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.
- [How to Overhead Press: Muscles Worked, Form, and Progression](https://www.gymnoteplus.com/blog/how-to-overhead-press): 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.
- [How to Bench Press: Form, Muscles Worked & Progression](https://www.gymnoteplus.com/blog/how-to-bench-press): 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.
- [How to Deadlift: Muscles Worked, Form, and Progression](https://www.gymnoteplus.com/blog/how-to-deadlift): 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.
- [What Is Linear Progression? Meaning & How to Run It](https://www.gymnoteplus.com/blog/linear-progression): 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.
- [How to Remember What Weight You Lifted Last Time](https://www.gymnoteplus.com/blog/how-to-remember-what-weight-you-lifted): 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.
- [How to Squat: Muscles Worked, Form, and Progression](https://www.gymnoteplus.com/blog/how-to-squat): 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.
- [How Many Sets and Reps Should a Beginner Do? (2-3 x 8-12)](https://www.gymnoteplus.com/blog/sets-and-reps-for-beginners): 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.

## Key Features

- Parses freeform workout notes into exercises, sets, reps and weights
- Reads a photographed page of handwritten workout notes
- Estimated 1RM tracking and strength progression charts
- Training volume per muscle group over time
- Automatic personal record detection
- Workout history with a "beat last workout" comparison
- Handles warm-up sets, drop sets, AMRAP, supersets and giant sets
- Works offline, syncs in the background
- Any split: PPL, upper/lower, full body, bro split, or something you made up
- CSV and TXT export

## Best For

- Lifters already logging workouts in Apple Notes, Notion or a plain text file
- Lifters logging on paper who want the history searchable without retyping it
- Anyone who finds tapping through a form between sets slower than typing a line
- Lifters running a split that does not fit a preset template
- Lifters logging in a language other than English

## Not For

- Android users. There is no Android version.
- Anyone wanting a coach that writes the training programme for them. Gym Note Plus records what you did, it does not prescribe what to do next.
- Cardio and endurance athletes. It is built around sets, reps and load.
- Anyone wanting nutrition or calorie tracking. It does not do either.
- Lifters who prefer tapping preset buttons to typing.

## Optional

- [App Store Listing](https://apps.apple.com/app/gym-note-plus/id6746699616): Download Gym Note Plus on iOS
- [Verified revenue page](https://verified.revenuecat.com/gymnoteplus): Third-party verified subscription revenue