Hit Your Next
PR.
Science-backed training for intermediate lifters. Adaptive rest timers, 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 intermediate 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 intelligent progression.
AI Coach
Get exercise substitutions, deload recommendations, and plateau-breaking strategies with reasoning.
Progress Tracking
e1RM charts, volume tracking, PR history—see your gains backed by data, not guesswork.
CloudKit Sync
Offline-first design keeps your data safe locally. Cross-device sync via CloudKit coming soon.
* 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.
Log Your Sets
One tap to complete a set with smart defaults. Record weight, reps, and RPE in seconds.
Get Smart Rest
Adaptive timer calculates optimal rest based on your RPE, exercise type, and goals.
Track & Improve
Watch your e1RM climb. Get AI insights when you plateau. Break through and repeat.
An AI Coach That
Explains Why
Most apps tell you what to do. Our AI coach tells you why—backed by exercise science and your personal training data.
Exercise Substitutions
Can't do barbell rows? Get equivalent alternatives with reasoning.
Deload Recommendations
Know when to back off based on fatigue markers and RPE trends.
Plateau Analysis
Stuck on a lift? Get personalized strategies to break through.
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 programs
- e1RM tracking & progress charts
- CloudKit sync (coming soon)
- Unlimited workout history
No subscription required
Coach Pro
or $79.99/year (save 33%)
AI-powered coaching to break through plateaus
- Everything in Swole, plus:
- AI coach with personalized advice
- Exercise substitution suggestions
- Deload recommendations
- Plateau analysis & breakthrough strategies
Common Questions
Everything you need to know about getting started.
Swole is built for intermediate 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 intermediate lifters who've stopped guessing and started progressing. Download for just $5.