Nishaana
The best free StrongLifts alternative.
StrongLifts does 5x5 well, but you'll outgrow a single template. Nishaana is free forever for logging, calculators and programs — 5x5 plus PPL, 5/3/1, Upper/Lower and a generator — with free auto-progression, a daily 0–100 score, and a 30-second import of your history. All in your browser, no app store.
Four reasons to look elsewhere.
More than one program
StrongLifts is built around 5x5. Nishaana ships 5x5 plus PPL, 5/3/1, Upper/Lower, Starting Strength and a program generator — so you're not boxed into a single template as you advance.
Free in the browser
StrongLifts is phone-first. Nishaana runs the full app in any browser and on desktop — no app store, nothing to download — plan on a laptop, log on your phone.
Free progression + tools
Auto-progression and 1RM/TDEE/macro calculators are free in Nishaana. StrongLifts free is 5x5 with ads; assistance work, analytics and warm-up calculators need Pro.
A daily score, free
A single 0–100 score blends training, nutrition and recovery into one number that keeps you consistent — no paywall.
To be fair to StrongLifts: for a true beginner who just wants to run 5x5 with zero decisions, its focus is a genuine strength — the app makes the program almost foolproof. Nishaana is the better fit once you want more programs, calculators and progression control. See the 5x5 program or the program generator.
What StrongLifts charges for vs what's free in Nishaana.
Competitor details reflect publicly available information verified July 2026 and can change — always check stronglifts.com/app for current numbers. Competitor names are trademarks of their respective owners.
More proof the free tools are real: 1RM calculator, TDEE calculator, macro calculator — and the workout tracker. See pricing and features.
Honest alternatives worth a look.
Strong (free tier)
Free unlimited logging with full history, capped at 3 custom routines. Great pure logger if you already know your plan and just want the cleanest interface.
Boostcamp (free)
Free access to 130+ coach-designed programs (5/3/1, nSuns, PPL, Madcow) with solid logging — a strong pick if you want proven strength templates for free.
JEFIT (free tier)
Free includes the full 1,400+ exercise library and unlimited logging; AI progression and advanced analytics sit behind Elite.
Move from StrongLifts in 30 seconds.
Your exercises, workouts and PRs come straight across. Nothing is lost — start exactly where you left off.
Common questions.
Is StrongLifts free?
StrongLifts 5x5 is free to download with ads and runs the core 5x5 program with a 7-day trial of the yearly plan. StrongLifts Pro (roughly $29.99–$59.99/yr depending on plan) unlocks custom routines, assistance exercises, advanced analytics and the warm-up calculator.
What is the best free StrongLifts alternative?
Nishaana is a strong free StrongLifts alternative: logging, multiple programs (including 5x5) and free 1RM/TDEE/macro calculators are free forever with no caps, it runs fully in your browser and on desktop, and it adds free auto-progression and a daily 0–100 score.
Is there a free 5x5 app that does more than 5x5?
Yes. Nishaana includes a free 5x5 template alongside PPL, 5/3/1, Upper/Lower and a program generator, so you can start on 5x5 and switch as you progress without paying. Boostcamp also offers free strength programs beyond 5x5.
Can I import my StrongLifts workouts?
Yes — export your workout history from StrongLifts and bring it into Nishaana in about 30 seconds, so your exercises, workouts and personal records carry over.
How is Nishaana different from StrongLifts?
StrongLifts is a focused 5x5 app that does one program very well. Nishaana is a web-first training OS: the full app runs in the browser and on desktop, it ships many programs, free calculators, free auto-progression and a daily 0–100 score, so it keeps working as you outgrow 5x5.
Start free in a browser.
No download, no card. Run 5x5 or any program and log your first workout in under a minute.
Start free