How to Change The Weight

You can change the weight of an exercise like this:

1. Open Stronglifts
2. Tap Start Workout
3. Tap the weight next to an exercise
4. Tap the weight to change it

You can also change the weight like this:

1. Open Stronglifts
2. Tap Start Workout
3. Tap/hold the weight
4. Tap "Change Weight"

When you change the weight, a keyboard will show up with quick actions

• Deload: lower the weight by 10%. One tap will lower 200lb to 180lb.
• -5/+5lb: 200lb will become 195lb or 205lb with just one tap.

Frequently Asked Questions

Does the weight include the bar?

Yes, because you lift it.

Say your bar weighs 45lb. The exercise weight is 225lb. This means the 45lb bar plus 2x45lb plates per side. You can see the full plate breakdown by tapping the weight in the workout screen.

How to change the weight for just one set?

By default, Stronglifts uses straight sets - the same weight on all sets. When you change the weight, the new weight will apply to all sets. If you want to adjust the weight for just one set, try this:

1. Open Stronglifts
2. Tap/hold the set you want to change the weight for
3. Select "Change Weight"
4. Enter the new weight

The weight of this and all the next sets will change. The previous set will keep the same weight.

How do I enter my one rep max?

You can enter your one-rep maxes to calculate your starting weights when starting a new program.

1. Open Stronglifts
2. Go to Programs
3. Select one of the Stronglifts programs
4. Pick the template and assistance work
5. Tap "Change Weights"
6. Tap "Max Lifts"

You can enter the best lifts here.

How do I quickly deload all exercises?

1. Open Stronglifts
2. Go to Programs
3. Select one of the Stronglifts programs
4. Pick the template and assistance work
5. Change the on-ramp setting

The on-ramp setting determines how many weeks it takes to reach your current best lifts. By default, it's set to 4 weeks. This means that it takes 4 weeks to reach your current lifts. You can play with this setting until you like the starting weights that show at the bottom of the screen. The greater the number you set for the on-ramp, the greater the drop in weight.

How do I log negative weight for assisted pullups/dips?

1. Open Stronglifts
2. Tap Start Workout
3. Tap the weight of the exercise
4. Tap "Exercise weight"
5. In the keyboard, tap the -5lb/2.5kg button until you have the weight you want.

Say you set -45lb weight for assised pullup and the default increment settings are set of 5lb/workout. Stronglifts will progress the weight over tiem from -45lb to 40lb, -35lb, etc all the way to 0.