strenosStrong or Strenos for a percentage program?
Both are workout logs for iPhone and Apple Watch. Strong saves the weights you put in a template. Strenos works out every set of 5/3/1, nSuns, GZCLP, the Texas Method or Smolov Jr from your maxes and changes the numbers by the program's rule.
Everything about Strong here comes from its App Store page and help center, checked on November 8, 2026.
On a computer? Scan with your iPhone
Side by side
Where each app is stronger, as of November 8, 2026.
| What you need | Strong | StrenosOn iPhone and Apple Watch |
|---|---|---|
| Ready-made 5/3/1, nSuns and GZCLP | Not mentioned in its App Store listing or help center | Five programs built in: 5/3/1, nSuns, GZCLP, Texas Method and Smolov Jr |
| Weights from your working max | You enter every weight in your templates | Every set worked out from your maxes |
| After a workout | It can save what you lifted to the template | The weights move by the program's own rule |
| Missed reps on GZCLP | You change the stage yourself | The lift moves to its next stage on its own |
| Plates and warm-up | Plate and warm-up calculators in Strong PRO | Every weight rounded to your smallest plate, warm-up built for you |
| Weighted pull-ups and dips | We didn't find percentages for them | Percentages include your bodyweight |
| Apple Watch | Logs workouts with or without your iPhone | You start on iPhone, then run the workout from the watch |
| Android | Yes | No, iPhone and Apple Watch only |
| Free to start | Unlimited logging, up to 3 custom routines | Logging, the watch app and week one of every program |
Which one to pick
- 01
Pick Strong
If you mostly log and don't follow a percentage program, need Android, or want your watch to run workouts on its own.
- 02
Pick Strenos
If you run 5/3/1, nSuns, GZCLP, the Texas Method or Smolov Jr and want every weight worked out for you, weighted pull-ups and dips included.
- 03
Check the math first
The calculators on this site use the same math as the app. Put your maxes into the 5/3/1 or GZCLP calculator and see the numbers before you install anything.
Questions about Strong and Strenos
Can I run 5/3/1 in Strong?
You can log it. Strong stores fixed weights in templates, so you calculate each week of 5/3/1 yourself and type the weights in. Its help center doesn't describe a way to work out weights from a training max.
Does Strong update the template for me?
After a workout you can choose Update Values Only, which saves what you lifted to the template. It doesn't work out next week's weights or change your training max.
Is Strong's Apple Watch app better?
For a workout without your phone, yes: Strong's listing says its watch app logs workouts with or without your iPhone. In Strenos you start the workout on iPhone and then run it from the watch: close sets, rate them, change rest and check your heart rate.
Is Strenos free?
The first week of every program is free in Strenos, and so are logging and the watch app. The full plan, your whole history and every chart come with Plus, monthly, yearly or as a one-time Lifetime purchase.
Is Strenos affiliated with Strong?
No. Strenos is an independent app. Strong is a trademark of its owner, and everything we say about it comes from its public pages.
Read before you load the bar
All guides
6 min readBest iPhone apps for 5/3/1, nSuns and GZCLP in 2026Seven iPhone apps compared on what a percentage program needs: built-in 5/3/1, nSuns and GZCLP, weights from your max, auto progression and Apple Watch.
6 min readBBB vs FSL: which 5/3/1 supplemental template to runBBB is 5x10 at 50–60% of your working max and builds size. FSL is 5x5 at your first-set weight and builds strength. Here's how to choose.
7 min readGZCLP failure protocol: what to do when you miss repsMissed reps on GZCLP? Keep the weight and drop a stage. T1 goes 5x3+, 6x2+, 10x1+ and T2 goes 3x10, 3x8, 3x6. Here's how each reset works. 
Your next set is already worked out.
Strenos runs five programs on iPhone and Apple Watch. You log sets on your wrist, and the weights are ready before you chalk up.
Free on the App Store.