Stronglifts: How To Schedule Workouts (iPhone)
You can change your workout schedule in Stronglifts like this:
- Open Stronglifts and go to "Programs"
- Select "Workouts" at the top.
- Tap "Schedule"
Here you'll find three schedule options:
- How many days a week you want to workout (2-6x/week)
- How often you want to train (every other day or every two days)
- The exact dates on which you want to train each week
Schedule 1-6x/week
The first schedule option is 1x, 2x, 3x, 4x, 5x, or 6x/week.
When you select this schedule, we automatically determine your rest days for you. Here's the schedule for each workout frequency...
- 1x/week: lift/rest/rest/rest/rest/rest/rest
- 2x/week: lift/rest/rest/lift/rest/rest/rest
- 3x/week: lift/rest/lift/rest/lift/rest/rest
- 4x/week: lift/lift/rest/lift/lift/rest/rest
- 5x/week: lift/lift/lift/rest/lift/lift/rest
- 6x/week: lift/lift/lift/lift/lift/lift/rest
Example: say you select the 3x/week schedule. Your homescreen will put your workouts on Monday, Wednesday, and Friday. If you now skip Monday's workout, your schedule will update to Tuesday, Thursday, and Saturday. It does this to help you get three workouts this week. If the week after you decide to log Tuesday's workout on Monday already, then the schedule will update again to Monday, Wednesday, and Friday.
Schedule every x days
The second schedule option is every other day or every two days.
With this schedule, your next workout day is determined by the date of your last workout.
- Every other day: lift/rest/lift
- Every two days: lift/rest/rest/lift
Your schedule is dynamic here too. The date of your next workouts will change based on when you logged your last workout.
Schedule fixed days
The third schedule option is to select the days of the week you want to workout.
With this schedule, your workout days will be the same every week, regardless of what you did in the past week. If you set the schedule to Monday, Wednesday, Friday but skip Monday's workout, then the schedule will continue to show as Monday, Wednesday, and Friday. The workouts will not move dates.
How to change the workout dates on the homescreen
You can change the date of your workouts like this:
- Tap the workout on the homescreen
- Tap Edit at the bottom
- Tap Workout Date at the bottom, and change the date
- Go back to the homescreen, your workout date has updated
Please note that there is usually no need to change the workout date. We automatically update the date of your workout to the date you've logged it. For example: say your homescreen shows workout A for Monday. You decide to log it on Sunday already. Once you've logged the workout, it will show on Sunday in your history. You therefore don't need to change the workout date manually. We do it automatically for you to save you work.
How to reorder workouts on the homescreen
You can reorder the workouts on your homescreen like this:
- Go to Stronglifts > Programs
- Tap Workouts at the top
- Tap/hold a workout, then swipe it up/down
- Go back to the homescreen, and the new workout order will show
Please note that there's usually no need to reorder the workouts either. We automatically update the workout order on your homscreen based on the order in which you log your workouts. For example: say your homescreen shows workout A first and workout B next. You want to log workout B first. Simply tap workout B on the homescreen to start logging it. Once you've done that, your home screen will update so the next workout is now A.
How to skip a workout
You skip a workout by not logging it.
Simply do the workout you want to do instead. You can do this by tapping that workout on the homescreen. For example: if the homescreen shows workouts A, B and C in this order. You don't want to do workout A but B. Then simply tap on workout B and start logging. The workout A will automatically move to the next workout date. This removes the need for you to skip it.