Hit Your Next
PR.
Science-backed training for dedicated lifters. Adaptive rest timers, auto-progression, proven programs, and an AI coach that explains the why behind every recommendation.
Squat Gains
3-min rest vs 1-min
SUCRA Score
Autoregulation efficacy
Schoenfeld et al. (2016), Huang et al. (2025)
Everything You Need to
Keep Progressing
Built for dedicated lifters who've moved past beginner gains and need smarter tools to continue growing.
One-Tap Logging
Log sets with a single tap. Smart defaults from your last session mean less friction, more lifting.
Adaptive Rest Timer
Research-backed algorithm adjusts rest periods based on RPE, exercise type, and your goals.
Classic Programs
Strong 5x5, Wendler 5/3/1, GZCLP. Battle-tested programs with automatic weight progression.
AI Coach
Get exercise substitutions, deload recommendations, and plateau-breaking strategies with reasoning.
Progress Tracking
e1RM charts, volume tracking, PR history. All your gains, tracked.
Share Your Wins
Share workout summaries and PRs with beautiful share cards. Celebrate milestones with friends.
* Rest period research: Schoenfeld et al. (2016) - 3-min vs 1-min rest intervals
Simple as 1-2-3
No complex setup. No spreadsheets. Just open the app and start lifting.
Plan Your Session
See your scheduled workout with Coach's Take for strategic advice on exercise order and focus.
Log Your Sets
One tap to complete sets with smart defaults. Adaptive rest timer optimizes recovery between sets.
Progress Automatically
After each workout, get prompted to increase weight based on your performance. Share your wins.
An AI Coach That
Explains Why
Open it mid-workout and it knows your exact set. Ask about your program and it pulls from your entire training history. Every recommendation comes with reasoning, backed by exercise science and your personal data.
Exercise Substitutions
Get equivalent alternatives with reasoning when an exercise isn't working for you.
Deload Recommendations
Know when to back off based on fatigue markers and RPE trends.
Plateau Analysis
Get personalized strategies to break through when a lift stalls.
Program Design & Optimization
Get help designing custom programs or optimizing existing ones for your goals.
Built on Peer-Reviewed Research
Every algorithm in Swole traces back to exercise science. No bro science, no guesswork—just data-driven gains.
15+
Research Papers
93%
SUCRA Score
100+
Exercise Library
3-minute rest produced 15.3% squat gains vs 7.5% with 1-minute rest
Schoenfeld et al. (2016) — J Strength Cond Res
APRE achieved 93% SUCRA for squat vs 13.2% for fixed loading
Huang et al. (2025) — J Exercise Science & Fitness
RIR-based autoregulation produced greater 12-week strength gains
Graham & Cleather (2021) — J Strength Cond Res
Athletes average deloads every 5.6 ± 2.3 weeks optimally
Bell et al. (2024) — Strength Cond J (NSCA)
All citations available upon request. Full methodology documented in-app.
Simple, Honest Pricing
$5 to own the app forever. Add AI coaching when you're ready.
Swole
Everything you need to track and progress
- Workout logging with one-tap sets
- Adaptive rest timer (research-backed)
- Strong 5x5, 5/3/1, GZCLP + auto-progression
- Game Plan with Coach's Take
- Share workouts & PRs
- e1RM tracking & progress charts
No subscription required
Coach Pro
or $79.99/year (save 33%)
AI-powered coaching to break through plateaus
- Everything in Swole, plus:
- Context-aware AI coach
- Exercise substitution suggestions
- Program design & optimization
- Plateau analysis & breakthrough strategies
Common Questions
Everything you need to know about getting started.
Swole is built for dedicated lifters: people with 6+ months of training experience who have moved past beginner gains and need smarter tools to continue progressing. If you're running structured programs and want to optimize your training without spreadsheet tracking, Swole is for you.
Your Next PR is
Backed by Science
Join thousands of dedicated lifters who've stopped guessing and started progressing. Download for just $5.