Looking for a reliable, free fitness app to track workouts, monitor progress, or dial in your nutrition without annoying paywalls? Here are the top five free apps you can download today—each chosen for ease of use, useful features, and real-world results.
1) Heavy — Best overall workout and progress tracker
Heavy is a clean, user-friendly training app that combines custom routine building with powerful tracking. Create routines or use pre-made plans, log sets/reps/weight, and use built-in tools like rest timers, an in-app timer, note-taking, and a plate calculator. Heavy includes a large exercise library (you can add custom exercises) and a motivating post-workout summary showing muscles worked and a fun “total weight lifted” comparison. Progress tracking covers body weight, body fat, measurements, and photos with sharable charts. Works with Apple Watch. Core features are free; Heavy Pro unlocks unlimited programs and advanced metrics ($2.99/month or $23/year as of this writing).
2) Gymshark Training — Best for guided workouts and influencer programs
From the athletic apparel brand, the Gymshark app offers high-quality guided workouts, pre-made programs, and an extensive exercise library. Log sets, reps, and weight; use timers and instructional videos; or follow programs created by popular athletes and creators (e.g., Chris Bumstead, Whitney Simmons). The app focuses on workout logging and follow-along sessions rather than detailed body-composition tracking, but its sleek interface and production quality make it a standout free option.
3) Alpha Progression — Best for progressive strength and muscle gain
Alpha Progression targets strength gains with progressive overload tools, a 600-exercise library with demo videos, exercise insights, and alternatives for muscle activation. Log sets/reps/weight; view workout volume charts and body metrics. The free version is robust; Pro unlocks a plan generator and advanced analytics (monthly and annual pricing available).
4) Macros First — Best nutrition tracker for body composition goals
Nutrition matters as much as training. Macros First is a straightforward calorie and macronutrient tracker, featuring custom macro goals, barcode scanning, a large food database, and smart food recommendations based on remaining daily macros. The free tier covers most users’ needs; an affordable premium adds net carbs and macro-cycling features for advanced diets.
5) Just Run 0–5K — Best free app for beginner running
If your priority is running—building endurance or training for a 5K—Just Run 0–5K uses interval plans (walk/run progressions) to build you up safely. It’s a simple, effective alternative to apps that locked earlier sessions behind paywalls. The app is free with an optional small one-time upgrade to support the developer.
How to choose
– Want full workout and body metrics: Heavy or Alpha Progression.
– Prefer guided, influencer-style programs: Gymshark.
– Need nutrition tracking: Macros First.
– Training for a 5K: Just Run 0–5K.
Try a couple of these apps for a few weeks to see which matches your workflow and motivation style. If you have an app you love that didn’t make this list, share it—feedback helps others find the right tools.
Want more? For trainers and coaches, combining a workout tracker with nutrition tools is one of the easiest ways to deliver better client results and grow your business.
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