Build muscle, lose weight, or simply live a more active lifestyle? Fitness apps promise the right offer for every need. We have taken a closer look at the most important programs for iOS and Android.
Our health is a sensitive issue. That’s why it’s also important not to blindly trust fitness apps, but to opt for a reputable app and inform yourself in detail in advance. If you are already a real fitness pro, you can skip the introductory guide using the table of contents and go directly to the fitness app comparison:
Which fitness app is the right one?
There are so many fitness apps out there in 2024 that it’s hard to find the needle in the haystack. However, the following questions will bring you a lot closer to your goal of the best fitness app:
- What is your specific goal? For example, if you want to build muscle, you’ll need different workouts, nutrition plans, and most likely apps than for losing weight. If you want to achieve more fitness in general, you need more than just a specific running app.
- Where can and do you want to train? In the fresh air, during a home workout or in the gym?
- What equipment do you have or would you buy?
- Are you willing to spend money on a fitness app, or do you want to get it for free and possibly compromise on functionality?
- How important is data protection to you?
- Do you prefer to train for yourself or do you want to compare yourself with others and share your results? Some apps, such as Strava, allow you to constantly share your results with friends or the community and thus face new challenges. However, there are also services that do not have such functions at all.
Do fitness apps even make sense?
A good fitness app fulfills many functions: It recommends suitable workouts and meal recipes (at best on a scientific basis) to achieve your personal goals. It also lets you track your progress and, in some cases, can also show you where you still need to improve or which skills would give you a performance boost. Especially when training outside or in the gym, it is also practical to have everything you need stored directly in your own smartphone.
However, there is also the view that excessive tracking does not benefit regular amateur athletes much and actually only really offers added value from a certain degree of professionalism. Beginners, in particular, should focus on bringing regularity to their sports activities above all else, while at the same time not overtaxing themselves.
In addition, some apps finance themselves through advertising and a rather questionable handling of your data. Here, everyone has to make their own cost-benefit calculation.
Sometimes, however, you just need a little extra motivation to overcome your weaker self. If you have a lot of problems with this, you can easily set new stimuli with apps that rely on gamification and finally get started.
Are fitness apps dangerous?
Everyone’s body is different. So if you’re in pain during an exercise, stop! There is always a suitable alternative that better suits your physical requirements. If you have a pre-existing condition or a previous long-term injury, it is not advisable to just listen to the advice from an app. Discuss your training with a doctor.
Another danger you should be aware of is the immense data hunger of some applications. It is common to almost all tracking apps and is a real privacy nightmare for some security-conscious users. Regardless of the activities, sleeping and eating habits you are tracking, most apps also require you to provide your age, gender, height and date of birth.
In all the categories covered here, there are quite a few fitness apps that clearly also have an advertising character. For example, apps offered by a health insurance company or a pharmaceutical company are not uncommon. There are also advertisements – for example, for shoes from a sporting goods manufacturer or certain foodstuffs. This is not a bad thing in itself, but you should be aware of it.
How do I recognize a good fitness app?
The internet is full of tips, such as “Do 100 push-ups a day and you will be amazed”, accompanied by pictures of toned and muscular people. Good training plans are never so one-sided. So, a good fitness app will offer you different approaches and show you new exercises on a regular basis. In addition, it should convey realistic expectations: No one gets a flat stomach from abdominal exercises alone, let alone a six-pack, for this the diet must be right. If you only train your biceps, you won’t get any stamina from it, and vice versa. Even the 100 push-ups discussed above will not take care of the body of the Youtuber who just gave you this tip after a month.
Apps for full-body workouts and muscle building compared
Adidas Training HIIT Workout
As with the running app from Adidas, the fitness app in the free version is especially interesting for beginners. Advanced users who train regularly will get their money’s worth in the premium version. There are several training plans to choose from with different goals such as fat loss, higher mobility or muscle building. As the name “HIIT Workout” suggests, the focus is clearly on short and crisp workouts between 7 and 45 minutes with high intensity.
The different exercises are explained in over 180 video tutorials. If you like, you can also exchange ideas or compete with a large community (or network with your friends via the app to motivate each other). In the meantime, the app even has a better rating (4.5 stars) in the Google Play Store than the running app (4.3 stars), which is also provided by Adidas Runtastic.
To the app in the Google Playstore or in the Apple Appstore
Freeletics
Freeletics follows the basic principles of functional training. This means that the entire body is trained – usually in one sequence of movements. The intensity of the training sessions is very high, so that visible results can be achieved quickly. Freeletics started as a pure app, but now there is also a corresponding website and a fairly large community. New variants have been added to workouts with your own body weight – there are now also plans that take dumbbell training or workouts on equipment into account. The growth is probably due in no small part to the fact that friends can compare themselves with each other and spur each other on.
The app itself is free, but most workouts and nutrition plans are paid. With Freeletics Nutrition, there is an additional app with a focus on nutrition. In addition, there are also options at Freeletics for companies that are looking for fitness offers for their workforce. Prices start from 1.92 euros per week for the Freeletics training and 2.50 euros per week for the training and nutrition bundle.
Download from Official Website
Jefit Fitness Plan & Tracker
The Jefit app mainly includes exercises and training plans from the strength and endurance sector. For each area of the body, there is a variety of exercises to choose from, which are explained by means of text and animation. For example, you can strengthen your shoulders or find exercises for the back muscles. The training plans help you to achieve your goals in a predefined time window. In addition to bodyweight exercises, there are also numerous workouts that are perfect for the gym or calisthenics park. The 5×5 training plans are all about getting stronger. Other plans are specifically designed for weight loss.
Download from Official Website
Strong Workout Tracker Gym Log
Strong is an interesting app to track your daily training routine – your own training diary, so to speak. However, the app is not aimed at runners or other endurance athletes, but at anyone who does strength training. All sets, exercises and repetitions can be entered manually or selected from the ready-made ones. Progress can then be measured and viewed in the dashboard. If you are looking for a breath of fresh air for your training, you will find a variety of exercises including instructions in the app.
As with many of the apps presented here, the basic version is free of charge, a premium subscription is available from 4.99 per month.
Download from Official Website
Alpha Progression Gym Workout
The app, which is available for iOS and Android, focuses primarily on muscle building. By answering a questionnaire, users are provided with an individualized training plan and can measure their progress through extensive tracking and always keep an eye on it through the documentation functions.
The exercises are provided with video instructions and evaluated according to various efficiency criteria, so that users can find the right workout for their personal training goal. In addition, based on the athlete’s previous training course and physical requirements, the app analyzes how many repetitions should take place in the next set or when the weight needs to be increased. However, the Pro version is required for this. It costs 9.99 euros per month or 59.99 euros per year. There is also a 14-day free trial period.
Download from Official Website
7-minute training session
A good workout doesn’t have to take long. That’s the credo of this fitness app, where you have a series of short and crisp seven-minute sessions to choose from. For all those who mainly lack the time and opportunity to do sports, this is particularly good: The exercises are not only designed to save time, they also work exclusively with their own body weight. So you don’t need dumbbells or anything like that. Gamification elements and coaches provide motivation, which you can turn on or off depending on your preference.
The app was free for a long time, but is now available for a one-time fee of 3.99 euros. Additional workout packs can be purchased for one to two euros.
To the app in the Google Playstore or in the Apple Appstore
Seven
Unsurprisingly, Seven works on a similar principle to the seven-minute training session. Efficient seven-minute workouts are designed to train the body in the most time-saving way possible. In addition to the smartphone version, an app for the Apple Watch is also available. With each subsequent workout, you can unlock rewards or compare yourself with your friends. Personalized workout plans are available for a fee. To get started, however, you can also easily fall back on the free basic version.
To the app in the Google Playstore or in the Apple Appstore
Comparison of running apps and other fitness apps for endurance athletes
Sportractive
Sportractive is a free and ad-free app for tracking endurance training such as running, cycling, and swimming. The app is limited to the essentials, but it does that well for a free software. We used it in practice while running, where the app fully served its purpose. If you’re looking for sophisticated coaching, you won’t find it here. To keep an eye on pace, distance, heart rate and calorie consumption, Sportractive is always enough. Interval runs can also be programmed. The rating of 4.8 stars with over five million downloads in the Play Store confirms our impression.
to the app in the Google Playstore
trava
With over 50 million downloads in the Google Play Store alone, Strava is one of the absolute top dogs on the market. With the free Strava app, runs or bike rides can be tracked and viewed in the overview. In the premium version, even more functions are possible – for example, more detailed analysis, live feedback and individual coaching. Strava offers various community options so that no one has to run alone.
And this is also the focus of the service, which sees itself as a social network for sports enthusiasts. On the tracked routes, the times of others can be viewed and compared. You can also join different running groups and follow other users. This way, you won’t miss out on other people’s runs or bike rides in the News Feed. Private settings are of course possible. For the full range of functions, 10.99 euros per month or 74.99 euros per year are due.
Download from Official Website
Adidas Running
With the free version of the Adidas Running app, you can track your runs live and, if you want, set goals and track your progress in the app. When running, the app tells you the current pace, the average speed of the entire run and the calories burned after each kilometer run. GPS tracking works solidly through the app, but there’s also the option to pair a sports watch with built-in GPS with the app.
You can check your last sessions with a few but useful stats. You can also link Spotify and other music apps. Various challenges (e.g. “1 month, 50 km”) are available under the menu item “Community”.
Premium version: In the premium version, there are complete training plans that you can use to achieve certain diet goals or prepare for a specific run, for example. In addition, there are other workouts such as interval runs. When we tried out the premium version, we found that the additional features are a clear upgrade to the free app, but at 9.99 euros they also have to be paid quite expensively.
However, even the payment variant is not without minor errors. A bit annoying: Without an Adidas account or a Google link with considerable data query, nothing works here, but the app is far from alone in this.
- for hobby runners and advanced endurance athletes (Premium)
- iOS and Android
- Premium for 9.99 euros per month (twelve-month membership cheaper)
Nike Run Club: Running Coach
The Nike Run Club is structured similarly to the Adidas Running app and the range of functions is also similar. Another feature here: In the app, you can compete not only with the worldwide community, but also with your friends and cheer them on or be cheered on via audio messages.
For all those who need motivation to run, this app is particularly interesting. Rankings can be used to compare races or start together with other runners and friends. This is how you can reach your kilometers together.
However, since an update in December 2021, there has been an increase in negative reviews in the Google Play Store. In the meantime, the app is only 3.3 stars there. The competition from Adidas, on the other hand, has a rating of 4.3.
- iOS and Android
- for (budding) runners who don’t just want to train for themselves
- free of charge, but an account (and the sharing of certain data) is required
Running To Lose Weight Verv
Unsurprisingly, this running app is designed to help you lose weight. In addition, there are various running plans that burn a lot of calories. With different levels of difficulty and a walking option, newcomers are also addressed here. In addition, there are also recipe suggestions and motivational tips from professional coaches.
Negative: The app uses a lot of advertising and also advertises the (ad-free) premium variant very obtrusively.
- for people who mainly run to lose weight
- for Android
- Basic version free, premium for $9.99 per month or $49.99 per year
Note: Not all apps have GPS tracking that is 100 percent accurate on any terrain without an additional watch. If you are working towards a specific goal, you should be aware that there may be slight deviations from the real distance covered.
Fitness apps as personal trainers
8fit Workouts & Meal Planner
With 8fit, you can put together a training and nutrition plan at the same time to achieve faster success through a holistic approach. The workouts last about 15 to 20 minutes each and you can do them from the comfort of your own home. In the nutrition plans, the provider has attached great importance to integrating offers for different diets (e.g. vegetarian or vegan) and suggesting suitable alternatives for individual ingredients.
To the app in the Apple Appstore
Back Doc
The iOS-exclusive back doc is particularly recommended for people who spend a lot of time sitting in front of the computer. The app specializes in a targeted strengthening of the back muscles and spine. With the appropriate exercises, the user should prevent back pain up to herniated discs. In total, the app offers around 30 exercises including explanatory text, pictures and videos, as well as a special program for users with little time. The back doc also provides some information and explanatory videos on the development of herniated discs, back muscles and the structure of the spine. Cost: 9.99 euros.
To the app in the Apple Appstore
Nike Training Club Exercises
This app is the equivalent of the Nike Run Club – only with corresponding fitness exercises, which also come from the field of strength training. In addition to various workouts, which you can also schedule in advance via a training plan, there are numerous expert tips on the topics of fitness, nutrition and wellness available to you – in the free version, however, only to a slimmed-down extent.
To the app in the Google Playstore or in the Apple Appstore
Training – Workout Trainer by Skimble
The workout trainer tries to serve as many different interests as possible: In addition to muscle building, workouts for better fitness or weight loss are also available. After you have entered your personal goal, the app suggests suitable exercises from an extensive list. Explanatory videos help with the implementation. However, the training instructions are currently not available in German, but in English and Spanish, for example. For an additional fee, different programs are available to achieve specific goals within predetermined timeframes.
to the app in the Google Playstore
Daily Trainings – Workouts
Whether it’s your abdomen, legs or buttocks – daily workouts tempt you with effective exercises that you can quickly do in your own four walls to train important muscle groups. Each exercise is explained with a video tutorial and lasts between five and thirty minutes. Thus, the app is primarily aimed at people who want to integrate more sporting activity into their everyday life in the most uncomplicated and time-saving way possible.
to the app in the Google Playstore
Tabata HIIT Interval Training
Tabata HIIT Interval Training by Axiom Mobile promises time-saving, high-intensity workouts. In four minutes, several muscle groups are heavily used. Most exercises work with your own body weight and therefore do not require any other accessories. The premium version also includes a calorie counter and many other features.
To the app in the Google Playstore or in the Apple Appstore
C25K 5K Trainer
The abbreviation C25K stands for “Couch to 5 km”. Accordingly, the app is aimed at jogging beginners and consists of a program that runs for nine weeks. The user trains three times a week, with a steady increase in the intensity of the workout. The first week starts at a leisurely pace with a 20-minute session, alternating between running for 60 seconds and walking for 90 seconds.
To the app in the Apple Appstore
Mark Lauren On Demand: Fitness
This app is all about fitness exercises that you can do without weights and dumbbells. Instead, they use everyday objects such as water bottles, books, tables, door frames and the like. In addition to individual exercises and the possibility to create individual programs, the app also comes with ready-made ten-week programs. The exercises are sorted according to different muscle groups. The app contains around 500 exercises with associated videos. There are also over 350 hours of complete workouts available for streaming.
Endurance athletes can also find what they are looking for in the app: There are strengthening programs for them that have been specially designed for runners or swimmers, for example. At 119.99 euros per year, however, the premium version is not necessarily cheap either.
Download from Official website
Asana Rebel
Asana Rebel is aimed at yoga fans and those who want to become one. Depending on your capacity, goals and fitness level, different workouts are recommended, but they all last between 15 and 30 minutes. The much more extensive premium version is available from 15.99 euros.
To the app in the Google Playstore or in the Apple Appstore
Timer for circuit training and HIIT
If you already have a training plan or know what you want to train and how, a simple timer may be sufficient. Compared to the stopwatch on your smartphone, it has the advantage that you can time several intervals and laps in a row without having to pick up your phone again in between – just right for HIIT and circuit training.
Pushpress Workout Timer
The Workout Timer from Pushpress is only available for Apple devices, but is now also available as an app for the Apple Watch and the iPad. There are several different timer programs created for different workout concepts such as Tabata or HIIT. In this app, the changes are not only announced by an acoustic signal, but are also announced by various coaches for additional motivation.
Tabata Timer and HIIT Timer
This timer app is free in the basic version, but it contains ads. The regular Tabata cycles are already preset, so you can start right away with a four-minute workout (always 20 seconds of high intensity and ten seconds of rest). However, you can also adjust the workout times. In addition, you can also add music to your workout and set the sounds freely. For a timer app, this is still a very extensive offer, even if some originally free functions have now become part of the paid version.
To the app in the Google Playstore or in the Apple Appstore
Interval Timer
The Interval Timer limits its functions to the essentials. You can set how long a set and a break lasts, how many runs you do, and whether there should be a cooldown afterwards. There is an audible signal at each change. Simple, but effective.
to the app in the Google Playstore
Which free fitness app is the best for you?
Do you have any other recommended fitness apps? Feel free to write it in the comments!