Hefta - Strength Training

From your first session to your heaviest. Free to start, no card, no trial.

Hefta walks you through a workout one exercise at a time. Each screen shows the lift, the sets and reps to hit, and step-by-step technique for the movement in front of you. Log the set, and it moves you on. No guessing what comes next, no scrolling a spreadsheet between sets.

FREE, AND ACTUALLY USEFUL
Answer a few questions and you get a training plan built around your equipment, your schedule and your experience. Then log it — every set, every rep, every session — for as long as you want, without paying anything.

- Your guided plan, built at setup
- Set the equipment you own, any time, and build programs around it
- Unlimited workout logging, warm-ups and rest timer
- Personal records and estimated 1RM
- Bodyweight tracking and your recent volume chart
- Step-by-step technique for every lift
- Supported by ads, so the logging stays free

HEFTA PRO — THE COACHING ON TOP
Free tells you what you lifted. Pro tells you what to lift next.

- Auto-progression: after every set, Hefta reads your reps, your RPE and your recent sessions and gives you the exact number for next time — add 5 lb here, hold this load, back off and reset that lift before you stall on it
- Switch between programs and keep your history and coaching intact
- Change your equipment for a single session — the rack is taken, you are travelling — and today's exercises swap to match
- No ads, anywhere in the app
- Full training history, the complete volume chart, the muscle heatmap and per-muscle set targets
- Body measurements, progress photos, CSV and PDF export
- Percentage-of-1RM programming and periodization blocks

BEGINNER
You are never asked to design a program you do not yet know how to design. A 16-week plan, four phases that get harder as you do, recovery weeks built in. Every session opens with a warm-up and puts a 30-second conditioning burst between rounds.

INTERMEDIATE
Barbell work from day one, ten exercises a session, and a strength arc that finishes at 5x3. Supersets pair exercises with no rest between them. Mesocycles add volume week over week and then deload, so the block ends with you fresher than the week before it.

ADVANCED
Build your own program: search the exercise library, set your own sets, reps and percentages of your one-rep max, group supersets, and schedule it across the week. Periodization blocks, RPE and RIR logging, and per-muscle volume tracking are all there when you want them.

BUILT ON PUBLISHED RESEARCH
Progression follows the American College of Sports Medicine's position stand on progression models in resistance training (Med Sci Sports Exerc, 2009). Volume tracking reflects the dose-response relationship between weekly sets and muscle growth reported by Schoenfeld, Ogborn and Krieger (J Sports Sci, 2017). Supersets are included because a 2025 systematic review in Sports Medicine found they cut session time without reducing training volume, strength or hypertrophy. All three are peer-reviewed and publicly available.

YOUR DATA
Everything is stored on your device and works offline. Sign in and your training is backed up so you can restore it on a new phone.

PRICING
Hefta is free to use, with no trial and no time limit. The free version is supported by ads. Hefta Pro removes them and unlocks the coaching layer for a low monthly subscription. The current price is shown in the app before you buy. Manage or cancel in Play Store > Subscriptions.

Hefta is a training log, not medical advice. Always train within your ability and consult a professional before starting a new program.