NeuForm Strength Lab

Understand your lifts.Track your progress.

Record completed sets to estimate strength and review progress for your exercise, equipment, and setup. Add Pro for session guidance and deeper review.

Start free Compare Free + Pro

Start without an account or purchase. Sign in for automatic saving across your devices.

Illustrative exampleIncluded in Free

Paused barbell bench press

185 lb × 5 reps · RPE 8

Estimated one-rep-max range204.3–241.9 lb
One recorded setLimited history
An example from the current calculation, not your result or a suggested lifting weight. RPE 8 means roughly two reps left.
Why show a range?

One set gives a starting estimate. More recent sets from the same lift and setup help the app judge how much confidence to place in it.

No max test requiredYour lift and setup stay attachedFree tools and optional Pro

Start with a set you have already done.

A useful record includes what you lifted and how you lifted it.

  1. Choose your lift.

    Keep the exercise, variation, equipment, and setup together so comparisons make sense.

  2. Record a completed set.

    Add the load, reps, and effort. Supported sets can provide a strength estimate without a max test.

    Follow the selected lift’s load label and unit. For example, a completed dumbbell bench set with two 25 lb dumbbells is entered as 25 lb per hand. This is a logging example, not a suggested weight.

  3. Review what changed.

    See your estimate and recent progress. Pro adds checks of planned work and guidance as the session unfolds.

Strength estimates use sets of 1–12 reps. Higher-rep sets can still stay in your history.

Free + Pro

Start free. Add session guidance with Pro.

Build your records with Free. Choose Pro for more lift profiles, adaptive guidance, and a deeper look at your progress.

Strength Lab Free

$0No subscription

Start on this device without an account.

Record your lifts, estimate strength, and review recent progress.

  • Profiles: up to four active lifts.
  • Tools: strength estimates, loading, warm-ups, and relative strength.
  • Today: a basic working range.
  • Progress: recent sets and basic records.
  • Saving: automatic account saving when signed in, plus supported import, export, and backups.
More Free details
  • One basic custom lift within your four active profiles.
  • One equipment profile total, plus one active setup per lift.
  • View 12 recent observations. Older records are preserved.
  • Keep your records portable with supported raw data and CSV tools.
Start free

Account saving is included in Free when you sign in.

Strength Lab Pro

$9/month

or $79/year · Save $29 annually

Everything in Free, with more guidance during and between sessions.

  • Profiles: unlimited lifts, custom profiles, setups, and equipment profiles.
  • Tools: additional comparisons, imports, and a Strength Passport summary.
  • Today: planned-work checks and adaptive warm-up and working-set guidance.
  • Progress: deeper history, session review, and lift-specific learning.
  • Saving: the same account-saving and backup options included in Free.
More Pro details
  • Review the first set, remaining work, and what to consider next session.
  • Explore rep strength, fatigue, rest response, and plateau patterns when enough comparable data is available.
  • Peer benchmark ranges for supported powerlifting lifts, with source and confidence explained.
  • Explore return-to-training, travel-gym, and other supported comparison modes.
View Pro options

Your current access is checked before checkout. Opening options does not start a purchase.

Prices in USD. Annual savings compare with 12 monthly payments. Subscriptions renew at the selected interval until cancelled. Already paying for either Lab? Review billing or get help before changing subscriptions.

Explore Nutrition Lab Billing or access help Bundle and saving questions
Annual bundle, included Planner year, and existing subscriptions

The annual $129 bundle includes the Planner year. The $15 monthly bundle and separate Lab purchases do not include this public offer. The included 12-month Planner term begins at your first qualifying eligibility date. Renewing the Labs does not restart that term. After the included term ends, free guest mode remains available, or you can choose standalone Planner access. Included access never becomes a separate charge. Existing Lab or Planner subscriptions continue until you cancel them; buying a bundle does not cancel or migrate them. The $51 annual saving compares $129 with 12 monthly bundle payments of $15. The $48 first-year saving compares $129 with two $79 annual Labs plus $19 standalone Planner.

Inside Pro

Guide today’s session.
Learn from your training.

Guidance responds to the sets you record. Longer-term insights need enough comparable training history.

Adjust as the session unfolds.

Check planned work, review your final warm-up and first set, and see when to continue, hold, or reduce the remaining work.

Illustrative Pro exampleSession guidance

A slower warm-up changes the starting load.

Paused bench · planned 175 lb for 3 × 5 at RPE 8.

Final warm-up: sluggish, with stable technique.

170 lb × 5Suggested first working set in this example

Keep at least two reps in reserve, then record how the set went.

Uses four comparable sample sessions and the Protect plan option. Illustrative output, not a recommendation for your training.

See how each lift changes over time.

Review your history, compare similar sets, and explore whether a change reflects progress, normal variation, or a pattern worth watching.

Illustrative Pro exampleProgress review

Compare the same lift and setup.

Paused bench · four weekly sets of 5 at RPE 8.

First recorded session
175 lb × 5
Latest recorded session
185 lb × 5
+5.7%Change in the estimated strength midpoint

Estimated midpoint: 211.0 → 223.1 lb.

Calculated from sample records. An estimate can change with the available history; this is not a typical or guaranteed result.

Pro also includes supported powerlifting benchmarks, training-context comparisons, and a Strength Passport summary you can choose to export. Each feature explains the records it needs.

Keep your work accessible

Your work, across devices

Signed-in edits save automatically. Account saving is included in Free.

Start on this device.

Guest work stays in this browser when storage is available. Sign in to keep your account workspace available across devices.

Keep working.

Edits and drafts save automatically. Adding a completed set, starting a session, or applying a setup still needs your action.

Continue across devices.

Open the same account on your other device. Offline changes wait on this device and sync when you reconnect.

Look for “Saved” before closing the original tab

A previous pause remains in place until you resume in Saving settings. Guest records need a separate transfer. Export a backup whenever you want an extra copy.

Open My Library Strength Lab help
Before you start

Strength Lab questions

Is Strength Lab free?

Yes. Free includes up to four active lift profiles, completed-set records, core calculators and loading tools, a basic Today working range, and recent progress review. No account or purchase is needed to start on this device.

Do I need an account to save my work?

Guest work stays in this browser when storage is available. Sign in for automatic account saving across your devices. Your edits and drafts save as you work; adding a set or applying a setup remains a separate action. Look for “Saved” before closing the original tab. Previous saving pauses stay in place, and guest records need a separate transfer.

What does Pro add?

Pro adds unlimited lift profiles, more setups and equipment profiles, planned-work checks, adaptive session guidance, deeper progress review, and personal learning. It also includes supported benchmarks, comparison modes, and Strength Passport exports. Guidance needs suitable records; personal learning needs enough comparable sessions.

How much does Pro cost?

Strength Lab Pro costs $9/month or $79/year in USD. Annual billing saves $29 compared with 12 monthly payments. Subscriptions renew at the selected interval until cancelled. Review your current access and billing options in the app. If existing paid access is missing, contact Support instead of purchasing again.

What happens to my records if I cancel Pro?

Ending Pro changes access to paid features; it does not itself delete saved records. Profiles above the Free limit can be archived rather than deleted. Device records still depend on retained browser storage, and account copies depend on completed saves. Supported export and backup tools remain available.

Does the both-Labs subscription connect my data automatically?

No. Nutrition + Strength Pro includes access to both Labs for $15/month or $129/year in USD. Cross-Lab data connections are not currently available. Buying the bundle does not merge browser records or cancel separate subscriptions. Existing subscribers should review billing or contact Support before changing plans.

Do I need to test a one-rep max?

No. The strength estimate model uses completed sets of 1–12 reps. Higher-rep sets can still stay in your history without contributing to that estimate. Record the load, reps, effort, and setup accurately; the result remains an estimate.

Which lifts support peer benchmarks?

Peer benchmark ranges cover supported squat, bench press, deadlift, and powerlifting-total comparisons using OpenPowerlifting data. They depend on your comparison profile and sufficient suitable records in the reference group. Benchmarks are not available for every exercise or equipment setup.

What Strength Lab can and cannot tell youEstimates, privacy, and appropriate use.

Estimates have limits.

Results depend on accurate, recent, comparable sets. Ranges and confidence labels help explain uncertainty.

You stay in control.

Review guidance against how you feel and perform. The app does not diagnose injuries, treat pain, or guarantee results.

Your records stay separate.

Signing in enables automatic account saving unless you previously paused it. Cross-Lab data connections are not currently available. Exports remain available for backups.

Training details stay out of marketing.

Exact lift records are not sent to marketing analytics, access checks, or checkout surfaces.

Training structure

Need a training plan?

Strength Lab helps interpret the training you record. Browse complete six-week plans when you also need a program to follow.

Browse Training Plans
$39 one-time

Want a personalized four-week plan?

Start Fit Check before deciding to purchase. Existing customers can continue an order or open a delivered plan in My Library.

Start Fit Check Open My Library
Your next step

Start with one lift and a completed set.

Build your record, review your estimate, and keep learning as you train.

Start freeGet support