Blog
Articles on lifting and workout tracking
I write about training volume, progressive overload and choosing a workout app. I also build PRGRES, a free workout tracker for iPhone, and some posts cover the decisions behind it.
PRGRES is now free
PRGRES is now a free download on the App Store, with no ads and no account. Why I dropped the price, and why everything in the app today stays free.How many sets per muscle group per week to build muscle
Reviews of the research point to about 10 to 20 working sets per muscle each week. What three reviews found, how to count sets that hit a muscle indirectly, and how long to rest.Workout apps without a subscription in 2026
Nine workout trackers compared on what you get for free, what costs money and whether you can pay once, with US App Store prices checked October 2026.How to track progressive overload
What to write down after each set and how to decide when to add weight or back off, with a double progression example in kg and the rule PRGRES uses to suggest your next set.Offline workout tracking with no account: where your log lives
PRGRES saves your workouts on your iPhone with no account, so logging works without signal. Your iPhone backup includes them, and a CSV export moves them to a new phone. The main thing you give up is sync between devices.Strong vs Hevy vs PRGRES: prices, free versions and differences
What Strong and Hevy cost, what their free versions leave out, and where PRGRES fits. Prices checked on the US App Store in October 2026.
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Free, with no limits, no account and no ads.
For iPhone and iPad with iOS 17 or later.