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By the team behind Defiant. Prices and ratings from the US App Store, checked October 7, 2026. Sources
StrongBest for a clean, simple workout log
DefiantBest for a weight and rep target on every set, in rep rangesThe short answer
- Pick Strong ifyou want the simplest possible log, already know your progression, or need Android.
- Pick Defiant ifyou'd like each set's weight and reps worked out for you, in rep ranges.
Side by side
| Strong | Defiant | |
|---|---|---|
| Picks your next weight and reps | Shows your previous sets; you decide | Yes, every set, recalculated after each set |
| Programs | Your own templates | 26 ready to run, or one built from eight questions |
| More than one gym | Not described | Yes, with separate machine history per gym |
| Extras | Measurements and charts | GPS runs, guided stretching and warm-ups with a voice coach |
| Your data | CSV export | No account; iPhone and your iCloud; CSV export any time |
| Price | Free (3 routines); Pro about $30/yr or $4.99/mo; lifetime option | Free now; Pro $69.99/yr or $9.99/mo later. First 1,000 downloads free for life |
| Platforms | iPhone, Android | iPhone (iOS 26.1+) |
| Apple Watch app | Yes | Yes |
Round 1: Simplicity
Strong's appeal is that it gets out of the way: pick a template, log sets, see last time. Defiant does more on each screen, because each set carries a target and a reason. If you want nothing but a log, Strong is calmer.
Round toStrong
Round 2: Deciding your next set
Strong shows your previous sets and leaves progression to you. Defiant gives every set a weight and rep target from a strength model of each lift, inside a rep range, and recalculates after each set.
Round toDefiant
Round 3: Apple Watch
Both have Apple Watch apps for logging sets and timing rest. Defiant's shows the target for the set and your heart rate.
RoundDraw
Round 4: Devices
Strong runs on iPhone and Android. Defiant is iPhone and Apple Watch only.
Round toStrong
Round 5: Price
Strong's free tier allows three routines; Pro is about $30 a year or $4.99 a month, with a lifetime option. Defiant is free during early access, then $69.99 a year, with Pro free for life for the first 1,000 downloads. Long term, Strong is cheaper.
Round toStrong
Round 6: Everything else
Defiant includes 26 programs, separate gyms with their own machine history, GPS runs, and guided stretching and warm-ups. Strong deliberately stays focused on the log.
Round toDefiant
Scorecard
3Strong2Defiant- SimplicityStrong
- Deciding your next setDefiant
- Apple WatchDraw
- DevicesStrong
- PriceStrong
- Everything elseDefiant
Rounds aren't worth the same to everyone. If the one that matters most to you went to Strong, that's your answer.
Where Strong wins
- Simpler and calmer to use
- Android support
- Cheaper, with a lifetime option
- A long track record
Where Defiant wins
- Weight and rep targets on every set
- 26 ready-made programs
- Separate gyms with their own machine history
- Runs and stretching built in
Switching from Strong
- In Strong, go to Profile → Settings → Export Strong Data. Save the file to Files, or AirDrop it to your iPhone.
- In Defiant, go to Settings → Your data → Import from another app, and choose the file.
- Set up your plan: answer eight questions and Defiant builds one, pick one of 26 programs, or rebuild your own routine.
- Every workout and set comes across, including warm-ups, drop sets, sets to failure, cardio and notes. RPE becomes reps in reserve.
- Strong's export doesn't say whether weights are lb or kg, so set your unit in Defiant's Settings before importing.
- Templates don't come across, only logged workouts.
More detail: switching from Strong.
Questions
Is Defiant better than Strong?
If you want the app to decide your next weight and reps, yes. If you want the simplest possible log, or need Android, Strong is the better choice.
Can I move my Strong history to Defiant?
Yes. Export from Strong (Profile → Settings → Export Strong Data) and import the file in Defiant. Set lb or kg in Defiant first, since Strong's file doesn't say.
Does Strong tell you what weight to lift?
Strong shows your previous sets so you can decide. It's a log rather than a coach, which is exactly why many lifters like it.
Weight and reps for every set, worked out from your own training. iPhone and Apple Watch. First 1,000 downloads get Pro free for life.
Download on the App Store
Scan with your iPhoneSources
We make Defiant, so this is a vendor's guide, not an independent ranking; we've tried to say plainly where another app is the better pick. Defiant isn't affiliated with or endorsed by any app on this page. Spotted something out of date? Email [email protected] and we'll fix it.
