https://strongbro.app/ 2026-09-11T00:00:00Z https://strongbro.app/en/tools/training-volume/volume-vs-intensity/ 2026-09-11T00:00:00Z

Volume is sets × reps × weight; intensity is load as a percentage of your 1RM. Both drive progress in different ways. The 2 numbers a log needs to capture each.

02apps studio https://strongbro.app/en/tools/training-volume/how-many-sets-per-week/ 2026-09-11T00:00:00Z

The research behind the 10-20 sets per muscle per week range: what the meta-analyses found, how ranges shift with training age, and how to count a hard set.

02apps studio https://strongbro.app/en/tools/plate-calculator/what-does-two-plates-mean/ 2026-09-11T00:00:00Z

Two plates means two big plates per side: 100 kg in a metric gym, 225 lb in a US gym. One to five plates in both units, per side versus total, in 1 table.

02apps studio https://strongbro.app/en/tools/plate-calculator/how-much-does-a-barbell-weigh/ 2026-09-11T00:00:00Z

A standard Olympic bar weighs 20 kg or 45 lb, but EZ bars run 7 to 12 kg, trap bars 20 to 30 kg and Smith machine bars vary widely. Every bar in one table.

02apps studio https://strongbro.app/en/tools/one-rep-max/how-to-test-your-one-rep-max/ 2026-09-11T00:00:00Z

A 6-step warm-up ladder, the rack and spotter setup that makes a max attempt safe, and the 5 situations where an estimate from a set of 3 to 5 beats testing at all.

02apps studio https://strongbro.app/en/tools/one-rep-max/1rm-percentage-chart/ 2026-09-11T00:00:00Z

A full percentage-of-1RM chart from 100% down to 60%, with the rep count each row supports and worked weights for a 60 to 140 kg max. Plan a session in 2 minutes.

02apps studio https://strongbro.app/en/scenarios/women-lifting-weights-for-the-first-time/ 2026-09-11T00:00:00Z

10 lb dumbbells feel heavy today and that is your baseline, not a verdict. Log the first sets exactly, repeat them 3 times a week, and read the same lift at week 6.

02apps studio https://strongbro.app/en/scenarios/what-to-write-in-a-workout-log/ 2026-09-11T00:00:00Z

One line per set is enough: exercise, weight, reps. Settle the 3 decisions that stall beginners (dumbbells per hand, warm-ups in, feel later) and never change them.

02apps studio https://strongbro.app/en/scenarios/was-that-workout-actually-good/ 2026-09-11T00:00:00Z

You finish not wiped out and wonder if you should have pushed harder. Judge a session by 3 numbers against last week, not by fatigue, and let the log decide.

02apps studio https://strongbro.app/en/scenarios/tracking-too-many-things/ 2026-09-11T00:00:00Z

Tracking turned the gym into homework, so you stopped. The fix is 1 spoken line per set, weight and reps, and nothing else. No food, no photos, no warm-ups.

02apps studio https://strongbro.app/en/scenarios/switching-from-a-spreadsheet-workout-log/ 2026-09-11T00:00:00Z

Three years of Google Sheets, then sweaty thumbs on tiny cells. How to move a spreadsheet workout log to voice in 5 steps, keep every row, and keep the data yours.

02apps studio https://strongbro.app/en/scenarios/stuck-at-the-same-weight-for-months/ 2026-09-11T00:00:00Z

A stall you cannot see is not a plateau, it is a missing log. Pull 12 weeks of history per lift, apply the 3-session rule, and fix the one that stalled.

02apps studio https://strongbro.app/en/scenarios/starting-the-gym-at-40/ 2026-09-11T00:00:00Z

Over 40 and new to the gym? Progress is you versus last month, not the 25-year-old on the next bench. Log 3 lifts, train 2 days a week, read the trend at 8 weeks.

02apps studio https://strongbro.app/en/scenarios/skinny-fat-and-starting-to-lift/ 2026-09-11T00:00:00Z

In a recomp the scale stays flat by design, so the lifts are the number that moves. Log weight and reps per exercise, weigh in weekly, and judge it at month 6.

02apps studio https://strongbro.app/en/scenarios/scared-of-the-free-weights-section/ 2026-09-11T00:00:00Z

The rack has no instructions; make your own. Spend 1 week finding starting weights on 3 lifts, log every light set, and the rack becomes a place with your numbers.

02apps studio https://strongbro.app/en/scenarios/same-weights-forever-without-noticing/ 2026-09-11T00:00:00Z

The plan said add a little every week and it quietly stopped in month 2. How to catch a stalled lift in the moment, with last session's weight next to today's.

02apps studio https://strongbro.app/en/scenarios/phone-between-sets-breaks-my-focus/ 2026-09-11T00:00:00Z

You open the app to log a set and 3 minutes later you are reading messages. How to get the record in 2 seconds and put the phone down before it pulls you in.

02apps studio https://strongbro.app/en/scenarios/only-30-minutes-to-train/ 2026-09-11T00:00:00Z

A 30-minute lunch session is 4 machines, 12 sets and about 20 minutes of rest. Here is how to keep a full log without spending any of that rest on your phone.

02apps studio https://strongbro.app/en/scenarios/no-progress-despite-training-hard/ 2026-09-11T00:00:00Z

10 years in and still at beginner numbers usually means no program ran long enough to judge. Pick one, hold it for 12 weeks, log every set, then read the lines.

02apps studio https://strongbro.app/en/scenarios/night-shift-training-schedule/ 2026-09-11T00:00:00Z

After a 12-hour night the same squat is a different lift. Log each session on its real date, keep post-shift and rested sessions as 2 tracks, and read each alone.

02apps studio https://strongbro.app/en/scenarios/new-year-gym-restart/ 2026-09-11T00:00:00Z

The January crowd thins by February. Log every session and 3 main lifts, weigh in once a week, and by March you hold 20-plus sessions that prove you stayed.

02apps studio https://strongbro.app/en/scenarios/my-training-partner-quit-going/ 2026-09-11T00:00:00Z

You trained with someone all summer, then it was just you. Why solo sessions get shorter and less honest, and a 5-step fix: a witness that never cancels on you.

02apps studio https://strongbro.app/en/scenarios/my-first-pr-and-whether-it-counts/ 2026-09-11T00:00:00Z

A spotter's hand on the last inch does not erase months of work. Log the attempt under its own name, keep the clean rep for the record, and retest in 7 days.

02apps studio https://strongbro.app/en/scenarios/lost-all-motivation-to-train/ 2026-09-11T00:00:00Z

When the full session is what keeps you on the couch, bargain down to 1 set. A rule for bad weeks, a 3-visit floor, and a log that shows the small days adding up.

02apps studio https://strongbro.app/en/scenarios/is-my-routine-actually-working/ 2026-09-11T00:00:00Z

You see yourself daily, so the mirror says nothing and the scale is noise. Rising strength shows within 3 weeks. What to log, and a fair 12-week checkpoint.

02apps studio https://strongbro.app/en/scenarios/hotel-gym-on-a-work-trip/ 2026-09-11T00:00:00Z

A week away and a rack of dumbbells that stops at 20 kg. How to log 3 short hotel sessions as real sessions, so the trip reads as training done, not a gap.

02apps studio https://strongbro.app/en/scenarios/home-gym-with-only-dumbbells/ 2026-09-11T00:00:00Z

Adjustable dumbbells move in 2.5 kg steps, so the weight stalls for weeks. Progress lives in reps and sets. How to log both so a month at 14 kg still shows gains.

02apps studio https://strongbro.app/en/scenarios/gym-anxiety-everyone-is-watching-me/ 2026-09-11T00:00:00Z

Nobody is watching; they are counting their own sets. A 5-step plan for gym anxiety: walk in with the session written, log by voice, and watch 3 lifts.

02apps studio https://strongbro.app/en/scenarios/first-month-in-the-gym/ 2026-09-11T00:00:00Z

Month one is about showing up, not stats. Log every set, watch 3 lifts, weigh in once a week, and ignore the daily scale. A plan for your first 12 sessions.

02apps studio https://strongbro.app/en/scenarios/deload-week-confusion/ 2026-09-11T00:00:00Z

Take a deload when 2 or more lifts fall for 2-3 weeks and fatigue climbs. Cut sets by 30-50%, keep the weight at 80-90%, hold it to 1 week, then log the bounce.

02apps studio https://strongbro.app/en/scenarios/cutting-without-losing-strength/ 2026-09-11T00:00:00Z

Lose 0.5-1% of body weight a week, keep the heavy sets, and treat 2 sessions of falling lifts on more than 1 exercise as the signal to eat at maintenance.

02apps studio https://strongbro.app/en/scenarios/cannot-remember-what-i-lifted-last-week/ 2026-09-11T00:00:00Z

Guessing the weight every session means every session is session one. How to log a set in one sentence and see last week's 80 × 12 before you touch the pin.

02apps studio https://strongbro.app/en/scenarios/burnt-out-after-years-of-training/ 2026-09-11T00:00:00Z

4 years in, strong, and the hype is gone. Drop to 2 short sessions a week, hold the weights, log every one, and watch the numbers hold while you rest.

02apps studio https://strongbro.app/en/scenarios/bulking-without-getting-fat/ 2026-09-11T00:00:00Z

A bulk is working when the lifts rise with the scale. Gain 0.25-0.5% of body weight a week, log every set, and trim the food when the log stops moving.

02apps studio https://strongbro.app/en/scenarios/back-in-the-gym-after-years-off/ 2026-09-11T00:00:00Z

Coming back after years away: start a fresh log on day 1, begin at half your old numbers, add a little each session, and let 4 weeks of muscle memory show.

02apps studio https://strongbro.app/en/scenarios/after-university-lost-my-routine/ 2026-09-11T00:00:00Z

A desk job, 6 months, 10 kg: the routine is gone and restarting feels like zero. Three 40-minute sessions a week, each one logged, rebuild it faster than you think.

02apps studio https://strongbro.app/en/guides/workout-log-template/ 2026-09-11T00:00:00Z

A copy-and-paste workout log template with 6 columns, the spreadsheet formulas for volume and estimated 1RM, a printable version, and when to outgrow it.

02apps studio https://strongbro.app/en/guides/what-does-an-ai-workout-tracker-actually-do/ 2026-09-11T00:00:00Z

AI in a workout app does 3 concrete jobs: speech into sets, a photo into a 0–100 score, a log into a next-weight suggestion. What it can't do, and what to check.

02apps studio https://strongbro.app/en/guides/simple-workout-log/ 2026-09-11T00:00:00Z

A simple workout log needs 3 fields — exercise, weight, reps — and nothing else. Why minimal logs survive, paper vs app compared, and a 7-day starter plan.

02apps studio https://strongbro.app/en/guides/how-to-track-personal-bests-in-the-gym/ 2026-09-11T00:00:00Z

The 3 kinds of personal best, the Brzycki formula that makes 80×8 and 100×1 comparable, and how to make every PR detect itself instead of surfacing a week late.

02apps studio https://strongbro.app/en/guides/how-to-track-gym-progress-iphone/ 2026-09-11T00:00:00Z

The 4 numbers that prove you're getting stronger — volume, e1RM, sessions, body weight — and a 5-minute weekly system to track all of them on iPhone.

02apps studio https://strongbro.app/en/guides/how-to-log-workouts-with-your-voice-iphone/ 2026-09-11T00:00:00Z

Log a full gym session by speaking one sentence. The exact setup, what to say for sets, reps, plate slang and cardio, and the 5 mistakes that break it.

02apps studio https://strongbro.app/en/guides/how-to-log-a-strength-training-program/ 2026-09-11T00:00:00Z

What a strength program actually needs recorded: sets × reps × load. How to log 5×5, 3×8, waves and RPE templates, plus warm-ups, AMRAPs, misses and deloads.

02apps studio https://strongbro.app/en/guides/how-to-apply-progressive-overload/ 2026-09-11T00:00:00Z

Progressive overload in 5 steps: hold a weight until you own every rep, then add the smallest plate. The 3 levers, a stall protocol, and how to track it.

02apps studio https://strongbro.app/en/guides/how-much-should-i-bench/ 2026-09-11T00:00:00Z

Bench press standards by bodyweight for men and women across 4 training levels, how to estimate your 1RM from a hard set, and why last month is the benchmark.

02apps studio https://strongbro.app/en/guides/ai-physique-rating-how-it-works/ 2026-09-11T00:00:00Z

What an AI physique rating measures — a 0–100 overall score and 6 body-part scores with notes — how to photograph consistently, and where the number stops.

02apps studio