Best Fitness App for Strength Training at Home

Freeletics is a strength training app for home workouts, powered by an AI Coach that builds personalized plans based on your feedback and fitness goals. Sessions run from 15 to 50 minutes using bodyweight or optional equipment.

Over 60 million people worldwide train with its structured, periodized programming designed by sports scientists. No gym membership required.

Start Training
Strength Training at Home

Freeletics is Best For

People who want structured strength training but don't want (or can't afford) a gym

Those who've tried random home workouts and hit a plateau

Anyone who needs or wants flexibility – travel, kids, unpredictable schedule

People who want a coach but can't hire one

What Home Strength Training Looks Like in Freeletics

Let's be clear about what this is and isn't.

What it is:

  • Structured, progressive programming that builds strength through compound movements using bodyweight exercises or equipment like weights
  • Periodized training with building phases and recovery phases
  • A mix of strength-focused sessions and conditioning work
  • Technique instruction so you're performing each exercise with good form

What it isn't:

  • A replacement for heavy barbell training if your goal is powerlifting
  • A "get huge in 30 days" gimmick
  • Random workouts strung together

The Coach assigns sessions based on your available time, equipment (if any), and how you're recovering. A strength day might include:

  • Squat variations (bodyweight → Pistol progressions)
  • Pushup variations (standard → Archer → one-arm progressions)
  • Pull movements (Pull-ups if you have a bar, or Rows/Supermans if not)
  • Core work (Planks, Hollow Body Holds, L-Sits)

Sessions are typically 25-45 minutes. You can go longer if you want, or you can cut it short if life happens.

The Equipment Question: What You Actually Need for Freeletics

Minimum: Nothing. Bodyweight alone works. The app includes hundreds of exercises that require only floor space.

Nice to have:

  • Pull-up bar (opens up a major movement pattern)
  • Resistance bands (useful for assisted movements and warmups)
  • Dumbbells or kettlebells (the app can incorporate these and has several additional workouts just for them)

Not necessary:

  • Squat rack, bench, barbells
  • A dedicated home gym space

The app asks what equipment you have and programs around it. If you buy something new, update your settings, and the Coach adjusts.

How Freeletics Defines "Best" for Home Strength Training

Progressive programming

Does it get harder over time in a structured way?

Compound focus

Is the training built around multi-joint movements?

Flexibility

Can you train in 20 minutes one day and 45 the next?

No-equipment available

Can you build strength without buying gear?

Real methodology

Is there sports science behind the programming – not just influencer workouts?

Freeletics checks all five. The sports science team in Munich reviews and updates the training models. This isn't guesswork.

What to Expect in Your First 2 Weeks with Freeletics

Workouts 1-3

Foundation phase. The Coach gives you core movements to assess your baseline fitness and focus on proper form. Give honest feedback for better long-term programming.

Workouts 4 & 5

You'll start seeing structure emerge. Maybe a strength day followed by a conditioning day, then a technique session. The Coach is learning your patterns.

Week 2

Expect the first real challenge. You might see a Freeletics "God workout" – a benchmark signature session designed to push you. Your time gets recorded so you can beat it later as your fitness improves. You'll also notice the Coach adjusting based on your feedback: sore from Thursday? Friday might be lighter.

The biggest shift: you stop thinking about what to do and start thinking about how well you're doing it.

FAQ

  • Is bodyweight training enough to build real strength?

    Yes, for most people. Progressive overload through volume, complexity, and time under tension creates significant strength adaptation. If your goal is elite powerlifting numbers, you'll eventually need a gym. For functional, practical strength? Bodyweight and/or basic home equipment works.

  • How often should I train for strength at home?

    The Coach typically programs 3–5 sessions per week, depending on your goals and recovery capacity. Rest days are built in.

  • Does Freeletics include warmups and cooldowns?

    Yes. Sessions start with dynamic warmups and end with guided stretching. The app also includes dedicated mobility and recovery sessions.

  • Can I combine Freeletics with other training?

    Yes, though you may need to adjust. If you're also running or playing a sport, tell the Coach your activity level so it can account for total training load.