The free StrongLifts 5×5 alternative that doesn't paywall the basics
StrongLifts pioneered the 5×5 app. AILiftLog runs the exact same linear progression — Squat, Bench, Row, Overhead Press, Deadlift — but everything you actually need to train (rest timer, plate calculator, program edits, custom exercises) is free.
AILiftLog vs StrongLifts
Both run the classic 5×5 linear progression. Here's where they differ.
| Feature | AILiftLog | StrongLifts |
|---|---|---|
| 5×5 linear progression | ||
| Rest timer | Pro only | |
| Plate calculator | Pro only | |
| Program editing | Pro only | |
| Custom exercises | Pro only | |
| AI workout generator | ||
| AI personalized programs | ||
| Auto-deload after failed sets | ||
| Free price | $0 | $0 (limited) |
| Pro price | $4.99/mo | $9.99/mo |
Why people switch
The free tier is actually usable. StrongLifts paywalls the rest timer and plate calculator — two of the most-used features in any 5×5 app. AILiftLog includes both, plus program editing and custom exercises, in the free tier.
It's not just 5×5. When linear progression stops working — usually after 8–12 weeks — you'd normally have to leave the app. AILiftLog hands you off to AI-generated intermediate programs, upper/lower splits, or push/pull/legs without losing your training history.
Smarter failure handling. Miss a set? AILiftLog holds the weight next session instead of forcing you to bump up. Three failures in a row? Automatic 10% deload. You don't have to think about it.
See it in action
Real screenshots from the app — not mockups.
Daily AI tip flags stalled lifts and tells you exactly what to do next.
One-tap set logging with weight pre-filled from your last session.
StrongLifts 5×5 — frequently asked
Is StrongLifts 5×5 still good in 2026?
Yes — for raw beginners. Linear progression on Squat, Bench, Row, Overhead Press and Deadlift is still the fastest way to add strength in your first 8–16 weeks of lifting. The protocol hasn't aged. The original app, on the other hand, paywalls the rest timer, plate calculator and program editing — which is why most lifters now run the program in a free alternative like AILiftLog.
Does StrongLifts 5×5 build muscle?
It builds noticeable muscle for beginners and early intermediates because you're adding load almost every session. Once linear progression stalls (usually 8–16 weeks in), you'll need higher rep volume — that's where switching to an upper/lower split or an AI-generated hypertrophy program makes more sense.
How long should I run StrongLifts 5×5?
Until linear progression genuinely stops working — typically 2 to 4 months. The signal is failing all 5 reps on the same lift two or three sessions in a row even after a 10% deload. At that point the program has done its job; move to an intermediate template.
What should I do after StrongLifts 5×5?
An upper/lower split or push/pull/legs is the standard next step. AILiftLog can hand you off automatically — your training history carries over, and the AI workout generator builds the next program around the lifts where you stalled.
Is there a free StrongLifts alternative?
AILiftLog is fully free for unlimited 5×5 logging, rest timer, plate calculator, custom exercises and program edits. Pro ($4.99/mo) only adds AI coaching, AI program generation and training analysis — all the core 5×5 functionality stays free forever.
What about the StrongLifts deload?
AILiftLog runs the same auto-deload rule: fail all reps on a lift three sessions in a row and the next session drops the working weight by 10%. You don't have to do the math or remember to back off — the app holds the weight after a missed set and triggers the deload on its own.
Try the free StrongLifts alternative
Same 5×5 progression. None of the paywalls. Sign up in 30 seconds.
Free forever · No credit card required