Smart Workouts for your goal
Choose Lose Weight or Get Lean and get a plan based on your goal, experience, training days and equipment. Generating a plan is part of Pro, which you can try free for 14 days.
Explore the training plan appWeight loss with strength training
Weight loss workout app built around strength training
Losing weight starts with what you eat. GrabGains handles the training next to it: choose the Lose Weight or Get Lean goal and the app builds a strength training plan with short rest periods. You log every set, see what you lifted last time and track your weight and body fat for free, visible only to you. The app does not count calories or track food.
Free to download · 14 days of Pro
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STRENGTH
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RESULTS
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FITNESS
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Weight loss with strength training
Eat less, and lift to keep your muscle
How much weight you lose comes down mostly to what you eat: your calorie deficit accounts for the largest part of it. Strength training has a different job. If you keep lifting while in a deficit, you help your body hold on to muscle and strength. That is what this app is for: a plan, every set logged and a suggested weight for each exercise based on your recent workouts.
- Suggested weight and reps for every exercise
- Your previous session set by set, one tap away while you log
- A rest timer that keeps running on your lock screen
The Lose Weight goal
What the Lose Weight goal changes in your plan
Choose Lose Weight during onboarding or in Smart Workouts and the app sets up your plan differently than for Build Muscle or Lift Heavier. A workout has 6 to 8 exercises. Compound lifts are done in 3 sets of 8 to 12 reps, isolation exercises in 3 sets of 12 to 15. Rest is the shortest of all four goals: 90 seconds after a compound lift and 45 seconds after isolation. Weights go up in steps of 1.25 kg.
- 6 to 8 exercises per workout
- 90 seconds of rest after compound lifts, 45 after isolation
- Weight steps of 1.25 kg, compound lifts included
Get Lean
Get Lean: a little more rest and bigger steps
If you mainly want to lose fat and show the muscle you already have, choose Get Lean, “Reveal the muscle underneath” in the app. It is close to Lose Weight: 6 to 8 exercises and compound lifts in 3 sets of 8 to 12 reps. The difference is in rest, isolation work and weight steps: 105 seconds of rest after a compound lift and 60 after isolation, against 90 and 45 for Lose Weight. Isolation exercises are 3 sets of 10 to 15 instead of 12 to 15, and compound lifts go up in steps of 2.5 kg instead of 1.25 kg.
Compared with Build Muscle, Get Lean is more compact: always 3 sets per compound lift instead of 3 to 4, and shorter rest (105 and 60 seconds against 120 and 75). With Priority Zones you can give up to two muscle groups extra emphasis.
- 105 seconds of rest after compound lifts, 60 after isolation
- Isolation in 3 sets of 10 to 15 reps
- Weight steps of 2.5 kg on compound lifts and 1.25 kg on isolation
Weight and body fat
Track your weight, free and private
Log a weigh-in on the Body tab of your profile, with your body fat percentage if you measure it. The app shows the trend of your weight and, when you add it, of your body fat, so you don’t have to judge yourself by a single weigh-in. Weight tracking is part of the free version and only you can see it: it never appears in the feed, on leaderboards or on your public profile. The app does not track calories or food; the macro calculator gives you a starting point for calories and macros.
- Log a weigh-in, optionally with body fat percentage
- See the trend of your weight and body fat
- Free and visible only to you
Circuits and cardio
Circuit training and GPS activities in the same app
Next to your strength plan you can run a timed circuit: 2 to 10 stations, 1 to 12 rounds and a fixed rhythm such as 40/20, 30/30 or Tabata 20/10. Building your own circuit is free; having the app make one for you is part of Pro. Running, walking and cycling are tracked with GPS for free, and for those activities you see an estimated calorie burn that only you can see.
- 2 to 10 stations and 1 to 12 rounds
- Rhythms such as 40/20, 30/30 and Tabata 20/10
- Running, walking and cycling with GPS, free
See circuit training
In the app
What the app looks like
From today’s workout to your plan settings: these are the screens you use when you lose weight with strength training.
Today
Today’s workout is ready as soon as you open the app.
Exercise history
Your sessions per exercise with max weight, volume and reps. The full history and your estimated 1RM come with Pro.
Consistency
Your streak, training days and latest personal records.
Grow
How many sets each muscle group got in the last 7 days, from maintenance to growth zone.
Exercise library
Exercises by muscle group, with instructions and a video guide where available.
My Plan
Your goal, training days, session duration, equipment and split in one overview.
Free to download · 14 days of Pro
This is GrabGains
See the app in action
A workout from start to finish: opening your plan, logging your sets in the gym and the summary when you’re done.
Why GrabGains
Training and weight in one place
A plan for your goal
Lose Weight or Get Lean: the goal sets your sets, reps, rest and weight steps. You stay in control of exercises and scheduling.
Track every lift
Every set, rep and weight in a few taps. The app calculates your personal records, estimated 1RM and volume per muscle group for you.
Honest about food
The app does not count calories and has no meal plans. You handle your diet; the app handles your training and your weight.
At home and in the gym
Your plan is built around the equipment you have. Training somewhere else for a day? Change the equipment for that one workout.
Ready to start?
What a weight loss workout app should do
A good weight loss workout app gives you a plan that fits your goal, logging fast enough to do between sets and a clear view of your weight. Nutrition matters just as much, but you won’t track it in this app: GrabGains is a training app, not a diet app.
Every set in seconds
Log sets, reps and weight in a few taps. While training you see your previous performance and a suggested next step, plus a rest timer, plate calculator and separate warm-up sets.
Go to the workout trackerCircuit training
Timed stations with fixed rhythms such as 40/20, 30/30 and Tabata 20/10. Building your own circuit is free, having one made for you is part of Pro.
Circuit training appRunning, walking and cycling
Track your activities with GPS for free. Each activity shows an estimated calorie burn, visible only to you.
GPS trackerNo calorie counter
The app does not track calories, macros or meals. How much energy strength training burns and what trials show about lifting for weight loss is in the guide.
Calories burned with strength trainingTogether, with your weight private
Follow friends and share your workouts in the feed. Your weight and body fat stay out of it: only you can see them.
Discover the appComparison
Calorie app, separate tracker or GrabGains
A calorie app helps with your food, a separate tracker with your sets. GrabGains handles your training and your weight and is explicitly not a calorie app, so for nutrition you need something else.
| What you want | Calorie app | Separate tracker | GrabGains |
|---|---|---|---|
| A plan for your goal and equipment | Usually not | Usually not | Smart Workouts |
| Logging sets with a suggestion for next time | No | Limited | Weight suggestion per exercise |
| Tracking weight and body fat | Often | Sometimes | Yes, free and private |
| Circuits and GPS activities | Usually not | Sometimes | Yes |
| Tracking calories and meals | Yes | No | No |
Fitness enthusiasts
What our community says
Really like the functionality of this app. It gives you reminders, personalized workouts to achieve your goal and tips on how to perfrom them. The perfect app for me!
Mc
MckPrk
5 out of 5 · App Store
Super good app with great workouts and a strong AI coach. Easy to track your progress and really motivating to keep training. Definitely recommend it
Dc
Dcro1
5 out of 5 · App Store
Really helped me track my progress, great and easy to use! Recommend this app to everyone.
Ka
Kathrinmv1997
5 out of 5 · App Store
Good to know
Frequently asked questions
Can you lose weight with strength training?
Yes, but the weight loss itself comes mostly from a calorie deficit: eating less than you burn. Strength training helps you keep your muscle and strength during that period. That is why losing weight combines a fitting way of eating with a training plan. GrabGains handles the training side and tracks your weight; your diet is up to you.
Does the app track calories or food?
No. GrabGains has no calorie, food, macro or meal tracking. Only for running, walking and cycling with GPS do you see an estimated calorie burn, and only you can see it. For your intake, use a separate nutrition app or your own rule of thumb; the macro calculator on this site gives you a starting point for calories and macros.
What is the difference between Lose Weight and Get Lean?
Both goals give you 6 to 8 exercises per workout and compound lifts in 3 sets of 8 to 12 reps. With Lose Weight you rest 90 seconds after compound lifts and 45 after isolation, and weights go up in steps of 1.25 kg. With Get Lean that is 105 and 60 seconds, isolation in 10 to 15 reps and steps of 2.5 kg on compound lifts.
Can I track my weight and body fat?
Yes. On the Body tab of your profile you log a weigh-in, with your body fat percentage if you measure it. You see the trend of your weight and, when you add it, of your body fat. This is part of the free version and it is private: your weight never shows up in the feed, on leaderboards or on your public profile.
Is GrabGains free if I want to lose weight?
The app is free to download. Logging workouts, tracking your weight and body fat, GPS activities and building your own circuits are part of the free version. Generating a plan with Smart Workouts, having a circuit made for you and Muscle Zone Tracking are part of Pro. New accounts get 14 days of Pro for free; prices for your country are shown in the App Store and Google Play.
Do I need cardio to lose weight?
Not necessarily. Your calorie deficit accounts for most of your weight loss; cardio raises the energy you burn and trains your fitness, but it is not a requirement. If you want to add it, track running, walking and cycling with GPS for free, or do a timed circuit on the days between your strength workouts.
How often should I train to lose weight?
That depends on your experience, your available time and your recovery. In the app you choose how many days a week you want to train and how long a workout may take, and your plan is built on those choices. When your week changes, you move a workout to another day. GrabGains provides general training information only and is not a medical service.
Can I train at home to lose weight?
Yes. Enter the equipment you have, from dumbbells and kettlebells to resistance bands or nothing at all, and your plan is built around it. When you swap an exercise, you only see alternatives that fit your equipment. Training somewhere else for a day? Change the equipment for that one workout only.
Can I switch to building muscle later?
Yes. In Smart Workouts you choose another goal, such as Build Muscle, and generate a new plan. You then get, among other things, 3 to 4 sets per compound lift and longer rest: 120 seconds after compound lifts and 75 after isolation. Generating a plan is part of Pro.
Further reading
Download the app
Start today with a plan for losing weight
Choose Lose Weight or Get Lean, set your level and equipment and complete your first workout within minutes. Your diet is up to you; the app handles your training and your weight.
Free download · 14-day free trial