How to Customize Workouts

Stronglifts makes it easy to add, remove, change, or reorder workouts.

A workout consists of a set of exercises that you perform in a single session, typically on a specific day. For example, the Stronglifts 5x5 program consists of two workouts A and B. In Workout A you do three exercises Squat, Bench Press, and Barbell Row.

This guide is about how to customize the workouts in a program.

In this article:

Adding Workouts

You can add a workout to a training program like this:

  1. Open Stronglifts
  2. Go to Programs > Workouts
  3. Tap "Add Workout"
  4. Tap the workout to view the exercises
  5. Swipe left to delete exercises
  6. Tap "Add exercise" to add an exercise

Reorder Workouts

You can change the order of workouts in a program like this:

  1. Open Stronglifts
  2. Go to Programs > Workouts
  3. Tap/hold a workout, then swipe it up/down

The new workout order will be reflected on your homescreen.

Duplicating Workouts

You can make a copy of a workout like this:

  1. Open Stronglifts
  2. Go to Programs > Workouts
    1. iOS: tap/hold a workout, then select "Duplicate"
    2. Android: tap the three dots next to the workout, then select "Duplicate"

Renaming Workouts

You can rename your workouts like this:

  1. Open Stronglifts
  2. Go to Programs > Workouts
  3. Tap the workout name at the top

The new workout name will apply to all new workouts that you log. The previously logged workouts will continue to show the previous name.

Deleting Workouts

You can delete workouts from a program like this...

  1. Open Stronglifts
  2. Go to Programs > Workouts
  3. Swipe left on a workout
  4. Select Delete

Frequently Asked Questions

How do I customize how many workouts show on the homescreen?

Your schedule determines this. If you set a program with four workouts per week like Stronglifts 5x5 Ultra... but your workout schedule is set to 3x/week... then only 3 workouts will show on your homescreen. If you want all four workouts to show, simply set your schedule to 4x/week.

For more info see: https://support.stronglifts.com/article/181-schedule

How to do a different workout than the one Stronglifts gives next?

Three options:

  • Tap the workout you want to do on the home screen
  • Tap Start Workout on the home screen. Then tap the title at the top to change the workout
  • Go to Stronglifts > programs > workouts > reorder the workout by putting the first one you want to do at the top > Go back to the home screen and tap Start Workout.

How do I log a one-time workout?

If you want to do a workout that is not part of your current program, you can log it like this...

  1. Open Stronglifts
  2. Go to Programs > Workouts
  3. Tap Add Workout
  4. Create the workout with your exercises, sets, reps, etc
  5. Go back to the home screen
  6. Tap the workout you just created

The workout will permanently show as part of your current program. You can delete it if you want by going back to Stronglifts > Programs > Workouts > Swipe left on the workout. It won't show again on the home screen after that. Or you can keep it so that you can do it again in the coming weeks.

Please note that if you're traveling and don't have access to your usual gym, we have a dumbbell-only hotel gym program available - Quarantine. The program is available when you go to Stronglifts > Programs > Select Quarantine. Simply switch to that when traveling. When you're back home, switch back to your previous program. Stronglifts will resume where you left off.

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