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Strength Training Guides

Practical, no-fluff guides for powerlifters, weightlifters, strongman competitors, calisthenics athletes, and the coaches who program for them.

Programs

Training Programs & the Program Wizard

More than 35 prebuilt programs across 12 sports and disciplines, plus a guided wizard with dedicated deep steps for powerlifting, Olympic weightlifting, strongman, and calisthenics.

Programs

How to Build a Powerlifting Program

Squat, bench, and deadlift structure, RPE vs percentage loading, weak-point emphasis, and peaking for a meet.

Programs

How to Build an Olympic Weightlifting Program

Snatch and clean & jerk frequency, the squat strength base, power variants for newer lifters, and peaking.

Programs

How to Build a Strongman Program

The pull, press, and events split, training with or without implements, and turning your program toward a contest.

Programs

How to Build a Calisthenics Program

Bodyweight strength structure, skill ladders for the planche, levers, and handstand, and how to program timed holds.

Training Science

What Is ACWR? Acute-to-Chronic Workload Ratio Explained

The uncoupled calculation, what the zones actually describe, and the real state of the research.

Training Science

EWMA Training Load: A Smoother Way to Read Your Workload

Why exponential smoothing beats block averages, and how to reconcile the EWMA read with your ACWR when they disagree.

Training Science

Relative Intensity Zones: Training as a Percentage of 1RM

Why tonnage can't describe your training, the classic intensity zones, and make rate: the signal hiding in your missed lifts.

Training Science

Estimated 1RM from RPE: Why Effort Changes the Math

5 reps at RPE 7 and 5 at RPE 10 imply very different maxes. How RPE-aware estimation works, with worked examples.

Training Science

Strength Plateau Detection: Trend, Not Streak

Why a "no new best in three workouts" alert misfires on periodized training, and how to read a real plateau from your trend.

Training Science

Muscle Volume and Recovery: Sets Per Muscle, Explained

Fractional set counting, how many hard sets per muscle per week you actually need, and what a recovery color can and can't tell you.

Training Science

Periodization for Strength: Cycle, Block, Week, Day

Macro to micro structure, and how linear, block, and undulating models actually differ.

Competition

Wilks vs DOTS vs IPF GL vs Sinclair

What each strength-scoring formula does, why feds switched, and which applies to your sport.

Competition

How to Choose Your Powerlifting Attempts

A simple framework for openers, second attempts, and third attempts on meet day.

For Coaches

How to Coach Lifters Online

The workflow, tools, and communication rhythm for running a remote strength roster.

Programs

5x5 Programs Explained: StrongLifts & Madcow

How the classic 5x5 works, the main variants, and how to run one with steady progression.

Programs

Power Matrix Explained: The StrongLifts Ramp

How the 8/5/3/1/1/1/5 grid works, who it suits, and how to run it from your max to a top single.

Programs

Wendler 5/3/1 Explained

The training max, the four-week percentage cycle, AMRAP sets, and how to keep progressing.

Integrations

How to Share Your Lifts to Strava

Post your workouts to Strava as a full strength activity, with every set and an auto-generated muscle map.

An AI Strength Coach That Reads Your Training

Synthesize your own results and analytics, then log, program, and update maxes by typing, with every change confirmed first.

Reference

Strength Training Terms, Explained in Your Language

A searchable in-app glossary of training terms with plain definitions in 11 languages, plus exercise search that matches lift names in your language.

Compare

Strength Training App Comparison

How Ægir Iron compares to Hevy, JuggernautAI, Strong, and Fitbod, and what to look for in a strength app.