TL;DR

For lifters who want to track Simple & Sinister, Plan Strong, or other StrongFirst programs over months and years, Kenso is the strongest general-purpose option on iOS in 2026. Its free logger includes a rule-based double-progression engine. Kenso Pro adds a Claude-powered AI Coach that reads your logged history. If you want the official programs, technique videos, and loading instructions, the StrongFirst App is the source of truth. Many lifters will get the most from using both: StrongFirst for the plan, a dedicated logger for the record. Strong and Hevy are solid free-tier alternatives. FitNotes is a good free option for Android users.

The best app for StrongFirst training depends on what you need. Do you need the program itself, or a reliable record of how you are progressing through it? This guide compares both kinds of app. It focuses on the problem most loggers handle poorly: kettlebell progression happens in 4 kg jumps, not 2.5 kg plates.

Why StrongFirst Programs Are Harder to Track Than They Look

Simple & Sinister has two movements: one-arm swings and Turkish get-ups. Most sessions take 15 to 20 minutes. Because S&S has only two logged exercises, entering a session is quick. Tracking the program well is a different problem.

Barbell loggers assume progression means adding small amounts of weight. Kettlebells don't work that way. You cannot add 2.5 kg to a 24 kg bell. The next step is usually 28 kg, which makes it about 17% heavier. StrongFirst programs handle that gap by mixing bells within a session. You might do 3 of your 10 swing sets with the heavier bell, then 5, then all 10, before you move up for good.

The Simple & Sinister standards add a second layer. The figures below follow Pavel Tsatsouline, Kettlebell Simple & Sinister, Revised and Updated (StrongFirst, 2019), which set the current women's standards:

  • Simple: 100 one-arm swings in 5 minutes and 10 get-ups (5 per side) in 10 minutes. The standard bell is 32 kg for men and 24 kg for women.
  • Sinister: the same test with 48 kg for men and 32 kg for women.
  • Daily practice: 10 sets of 10 swings and 5 sets of 1 get-up per side. The work is meant to feel strong, not exhausting.

Plan Strong is a different kind of program. It is Pavel's variable-volume strength methodology, taught through his book and course, and it is primarily used with barbell lifts rather than as a kettlebell template. Plan Strong and other SF strength programs make weekly and daily loads go up and down instead of rising in a straight line. A good tracker for this mix of training has to show three things: your bell mix over time, your test results, and your total volume. Many popular apps show only the last set you did.

The Best Apps for StrongFirst Programs, Ranked

The ranking is based on one question: how well does each app help you track and decide on progression in StrongFirst-style training over the long term?

1. Kenso

Verdict: The best iOS logger for lifters who want their StrongFirst history to inform their next step, not just sit in a list.

  • Kenso's rule-based double-progression engine gives weight and rep recommendations and deload triggers from your logged sets. For bell-mixing decisions, such as adding a heavy-bell set, ask the AI Coach (Kenso Pro), which can read your per-set weights.
  • The AI Coach requires Kenso Pro ($5.99/month or $49.99/year). It is a Claude-powered chat with access to your training history. You can ask it whether your swing sets at 28 kg have been consistent enough to add more.
  • You can build S&S or Plan Strong yourself with the custom program builder, or ask the AI Coach (Kenso Pro) to create the program for you. Kenso does not include official StrongFirst program content.
  • A built-in rest timer helps pace S&S swing sets. The Kenso 3.0 Apple Watch app (September 2026) has a crown-stepped logger and a Recovery view, so you can log 10x10 swings mid-session without touching your phone.
  • Free history import for lifters switching from Strong or Hevy. Go to Settings → Import Workouts and add a Strong CSV or Hevy CSV (up to 10 MB, auto-detected). Exercises are matched to Kenso's 208-exercise library. Unmatched exercises are listed and skipped before import, and re-importing a newer export adds only new sessions. Imported sessions count toward PRs and charts. If you import at least 6 sessions from the last 3 months, Kenso shows a free post-import diagnosis of your muscle balance and strength standing.
  • iOS only. Apple Health is the only external data source (sleep, HRV, resting heart rate, steps, and more).

2. StrongFirst App

Verdict: The official source for StrongFirst programs, loading directions, and technique instruction. It is essential reference material even if you log somewhere else.

  • Covers kettlebell, barbell, and bodyweight programs. App Store reviewers specifically mention its clear loading and progression directions and its technique videos.
  • A practice-of-the-day feature and personalized programs, with progress tracking built in.
  • Best for following the method as written. It is less suited to combining StrongFirst work with other training in one long-term record.

3. Strong

Verdict: A clean, fast logger that handles S&S sessions well. It does not help you decide when to move up.

  • iOS and Android. The free tier limits custom routines, and Strong Pro unlocks unlimited routines and analytics.
  • Shows previous-session values and supports timed exercises. There is no automated progression or AI coaching.

4. Hevy

Verdict: A capable, affordable logger with a generous free tier and a social feed, if that appeals to you.

  • iOS and Android. The free plan caps the number of routines, and Hevy Pro removes the limits.
  • Good charts and set history. Progression decisions remain manual for kettlebell work.

5. FitNotes

Verdict: The best free option for Android users who want a minimal log with no subscription.

  • The original FitNotes is Android-only. It is free.
  • Simple, fast logging with basic graphs. It has no AI features and no automated progression.

6. JEFIT

Verdict: A large exercise database and community, but heavier than most StrongFirst trainees need.

  • iOS and Android. The free tier shows ads, and JEFIT Elite is the paid upgrade.
  • Includes planning tools and some automated workout suggestions. They are oriented toward gym-machine and bodybuilding-style training.

7. StrongLifts 5x5

Verdict: Excellent for its own barbell program, and a poor fit for kettlebell programs.

  • iOS and Android. It is free with a Pro upgrade.
  • Automatic linear progression is built for 5x5 barbell training. That model does not translate to bell-mixing.

Also considered: GymBook is a well-designed iOS-only logger with solid charts. It suits lifters who want an offline-friendly app without a social layer. It has no StrongFirst-specific features or automated progression.

Comparison Table

App Progressive Overload AI Coaching Custom Programs Price Platform
Kenso Rule-based double progression with deload triggers Yes, Kenso Pro: Claude-powered, reads your history Yes (builder, or AI Coach on Pro) Free logger; Kenso Pro $5.99/month or $49.99/year (App Store or kensoforge.com). Code EARLY = 1 month free. iOS (plus Apple Watch)
StrongFirst App Program-prescribed loading No Personalized SF programs Subscription (see App Store) iOS
Strong Manual (previous values shown) No Yes (limited on free) Free / Strong Pro iOS, Android
Hevy Manual (history and charts) No Yes (limited on free) Free / Hevy Pro iOS, Android
FitNotes Manual No Yes Free Android
JEFIT Partial (suggestions) Workout suggestions (no AI coach) Yes Free / JEFIT Elite iOS, Android
StrongLifts 5x5 Automatic (barbell 5x5 only) No Limited Free / Pro iOS, Android
GymBook Manual No Yes Free / paid upgrade iOS

Pricing and tier limits change often. Check each app's App Store or Google Play listing for current figures.

How to Choose a StrongFirst Tracker

  • Decide whether you need the program or the log. If you don't own the S&S book or a Plan Strong template, start with the StrongFirst App. If you already have the plan, a dedicated logger is usually faster and more flexible.
  • Check that you can log mixed bells in one session. You should be able to record 7 sets at 24 kg and 3 sets at 28 kg without workarounds. This is the core of kettlebell progression.
  • Plan where your test times will go. The S&S test is about time as much as reps. If your app has no timed or duration field for a set, record results such as a 4:40 swing test in your session notes so they sit next to your daily sessions.
  • Make sure history stays readable. Plan Strong's variable volume only makes sense when you look back over weeks. Short-term views hide the pattern.
  • Consider whether you train outside StrongFirst. If you also run a barbell program, one app for everything gives you one honest picture of your total workload.

How to Set Up S&S, Plan Strong, and SF Strength Tracking

The app matters less than the structure you give it. Here is a setup that works in Kenso or any capable logger. In Kenso, you can build it with the custom program builder, or ask the AI Coach (Kenso Pro) to create it for you.

Simple & Sinister

  1. Create two exercises: One-Arm Swing and Turkish Get-Up. Log get-ups per side so asymmetries show up.
  2. Log every session as it actually happened. For example: 10x10 swings with 7 sets at 24 kg and 3 sets at 28 kg, then 5x1/1 get-ups at 24 kg. A rest timer helps keep swing sets evenly paced.
  3. Track one simple progression metric: the number of heavy-bell sets per session. Moving from 3 to 5 to 10 heavy sets over several weeks is your progression curve.
  4. Log a timed test only occasionally, roughly every few weeks to a month. Record the swing time and the get-up time separately. If your logger has no duration field, write both times in the session notes.
  5. Move up only when the heavier bell feels as controlled as the lighter one did. StrongFirst emphasizes strength practice over fatigue, and your notes on session quality matter as much as the numbers.

Plan Strong and Variable-Volume Programs

Plan Strong is primarily a barbell methodology, so these steps usually apply to your barbell lifts rather than your kettlebell practice.

  1. Log every set. Then review weekly totals, not just single sessions.
  2. Expect the weekly numbers to go up and down by design. A lighter week is part of the plan, not a missed target.
  3. Compare month against month. In wave-loaded programs, the four-week trend is the signal that matters.

SF Strength Programs (Barbell, Bodyweight, Mixed)

  1. Use the same exercise names across programs so your history stays continuous.
  2. Name each block as its own custom program, for example "Plan Strong Block 2," so you can compare outcomes between blocks later.

How This Fits Into Your Training Log

The hardest S&S decision is when to add another heavy-bell set. With Kenso Pro, you can ask the Kenso AI Coach whether your swing history supports a heavier set. It reads your logged sessions, including per-set weights, before it answers.

Gear Worth Having for StrongFirst Training

Your bells matter more than your app. A few options lifters commonly recommend:

  • Rogue Kettlebell: cast iron with a smooth handle and a wide range of weights. It is a common choice for swings and get-ups.
  • Kettlebell Kings Powder Coat Kettlebell: a powder-coated finish that holds chalk well, sold in standard 4 kg increments.
  • REP Fitness Kettlebell: a cast-iron option often priced below premium brands.
  • Gymboss Interval Timer: useful for timed S&S tests if you don't want to use your phone.

Kettlebell prices rise with weight and change often. Check current listings before you buy. If you are building a set for S&S, the bell one step above your current working bell is the most useful next purchase.

Frequently Asked Questions

Is there an official StrongFirst app?

Yes. The StrongFirst App is available on the App Store and covers kettlebell, barbell, and bodyweight programs. It includes loading directions, technique videos, and progress tracking.

Can I track Simple and Sinister in a regular workout app?

Yes. Any logger that lets you record multiple weights for the same exercise in one session will work. Logging get-ups per side and recording your test times separately, in notes if needed, will make your data much more useful.

How do I know when to move up a kettlebell size in S&S?

The common approach is to gradually replace sets with the heavier bell until all 10 swing sets are done at that weight with good control. Tracking the number of heavy sets per session makes this progress visible.

Does Kenso include Pavel Tsatsouline's programs?

No. Kenso doesn't include official StrongFirst program content. You build S&S, Plan Strong, or other templates as custom programs, or ask the AI Coach (Kenso Pro) to create one. Kenso's progression engine, and the AI Coach on Pro, then work from the sessions you log.

Can I move my history from Strong or Hevy into Kenso?

Yes, for free. In Kenso, go to Settings → Import Workouts and add a Strong CSV or Hevy CSV (up to 10 MB). Unmatched exercises are listed and skipped, and re-imports only add new sessions. Imported sessions count toward your PRs and charts.

What is the best free StrongFirst tracker?

On Android, FitNotes is free and handles S&S logging well. On iOS, the free tiers of Strong and Hevy are capable, though both limit the number of custom routines. Kenso's free logger also includes its progression engine. The AI Coach requires Kenso Pro.

How often should I test the Simple and Sinister standard?

Test occasionally rather than often. Many lifters test roughly every few weeks to a month, because daily practice is meant to build strength without fatigue. Log each test separately so you can compare test results over time.

Conclusion

StrongFirst programs are deliberately simple, and that is why tracking them well matters. With only two movements and 4 kg bell jumps, small details tell you whether you are progressing. Those details include heavy sets per session, test times, and how controlled the work felt.

Use the StrongFirst App or Pavel's books for the method itself. Use a logger that keeps your full history readable and helps you make the next decision. For iOS lifters, Kenso combines a free rule-based double-progression engine with an AI Coach on Kenso Pro that knows your training history. Add the Apple Watch logger and free history import, and it becomes a practical place to track S&S, Plan Strong, and the rest of your training. Download Kenso from the App Store, build your first StrongFirst program, and let your logged sessions show you when it is time for the next bell.

Sources

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