Context

Below are my recorded workouts going back almost 3 years, using the Strong app. Nearly every single movement I have performed in the gym is recorded here with the exception of some warmup sets.

It would be interesting if anyone could find any useful patterns, surprisingly insights, or tips for getting stronger.

Content

Some things to keep in mind when analyzing the data:

• All units are in pounds.
• I generally followed a push-pull-legs-rest-repeat (PPL) split, although not necessarily in that order. As you will see, I followed a generally consistent program over this time but with deviations in reps/sets. Some days I had little energy due to illness, work, lack of sleep, or other events.
• Assume I weight 220LBs for body weight activities - dips, chin-ups, neutral grips chin-ups, and pull-ups. Any value you see for 'weight' in the dataset for these types of exercises can be thought of as added weight. For example, "70" would mean 220+70=290LBs.
• Dumbbell weights are the combined weight of both arms. For example, a dumbbell bench using 100s would be recorded as 200 pounds.
• Some of the same exercises may be entered with different names. For example, "Lateral Raise (Dumbbell)" and "Lateral Raise (Dumbbells)" are the same exercise just entered with different names.
• A proxy for one-rep-max can be found below. This may be useful in comparing strength levels over time from the same exercise but at different rep ranges. I encourage you to look at this from other angles as well. MAX = WEIGHT /(1.0278 - 0.0278*reps)
• Not every set or exercise is performed to the absolute maximum number of reps possible at that time. Sometimes I am fatigued from work, previous sets/workouts, plan on doing a higher volume day, or plan for a slight backoff day. I think this is common sense, but just stating so.
• Any dumbbell movement is generally recorded as the combined weight of both arms. For example, using a dumbbell bent press
• Anything that looks extreme is likely a typo. For example a lift in the 1000s of pounds is a typo.
• Warmups are generally not recorded.
• I wouldn't read too much into workout names as these are generally a close categorization of legs/push/pull.
• I rarely do cardio, but have managed to walk about 2.75 miles per day consistently over this time. Within the last 2 months, I have begun to bike approximately 30 miles per week.

Acknowledgements

Data is exported from the STRONG app, which is a great way to track your workouts.

Inspiration

I hope this dataset is of use to anyone interested in fitness. It would be awesome if this can be of use to others either in improving their own fitness, understanding the complexity of designing routines, and especially if any valuable insights can be generated to improve moving forward.

10202 Global exporters importers export import shipment records of Weight lifting with prices, volume & current Buyer's suppliers relationships based on actual Global export trade database.

• Entries for English-Spanish: Scientific research & mathematical sciences (906 entries), Geosciences (10,215), Computer science, electronics & telecommunications (70,580), Industry (47,578), Transport & Maintenance (12,291), Economy (145,572), Biological sciences (38,989), Communication & media (8,143), Chemical & physical sciences (27,467).
• Entries for English-French-German-Spanish: Environment (36,658), Health (66,727), Agriculture & food (25,975), Construction & public works (8,429), Law & policy (56,578), Sports & Leisure (17,312)
• Two specialized lexicons: Spanish-English and English-French-German without domain codes: electronics, telematics, law, taxes, customs, etc. (550,000 entries).
• Two general lexicons: Spanish-English-French-German and Spanish-English-French-German-Portuguese-Italian (83,000 entries).

This terminological database contains, for each domain, a sub-domain indication is given (from 2 sub-domains for Scientific research to 39 for Sports & leisure). Each entry consists of a definition, phraseological unit, abbreviation, usage information, grammatical labels. Format: ASCII

This dataset comprises wearable data, collected using An.Dy. suit, from two weight lifting experiments of a human subject. Wearable data include kinematic measurements acquired with the Xsens Motion Tracking system (composed by 17 IMUs) and iFeel shoes (force/torque sensorized shoes developed by Istituto Italiano di Tecnologia). The experimental design is the following: Experiment 01 Lifting task Geometry, accordingly to NIOSH convention: H = 63 cm V = 30 cm D = 40 cm CM = 0.9 Load = 7 kg The task is executed 10 times. Experiment 02 Lifting task Geometry, accordingly to NIOSH convention: H = 31 cm V = 66 cm D = 42 cm CM = 1 Load = 5 kg The task has been executed: 5 minutes: Lifting with back only 5 minutes: Lifting with back plus leg Data Structure Data structure is the following: - experiment0x - wearable_data - FTshoes - xsens - subject_model Data Interpretation Data have been collected using YARP datadumper tool using the thrift message implemented in wearables library. Data Usage Data can be used by human-dynamics-estimation devices for replicating the results presented in: Rapetti, L.; Tirupachuri, Y.; Darvish, K.; Dafarra, S.; Nava, G.; Latella, C.; Pucci, D. Model-Based Real-Time Motion Tracking Using Dynamical Inverse Kinematics. Algorithms 2020, 13, 266. https://doi.org/10.3390/a13100266 Latella, C.; Traversaro, S.; Ferigo, D.; Tirupachuri, Y.; Rapetti, L.; Andrade Chavez, F.J.; Nori, F.; Pucci, D. Simultaneous Floating-Base Estimation of Human Kinematics and Joint Torques. Sensors 2019, 19, 2794. https://doi.org/10.3390/s19122794 Tirupachuri, Y. ; Ramadoss, P. ; Rapetti, L. ; Latella, C. ; Darvish, K. ; Traversaro, S. ; Pucci D. Online Non- Collocated Estimation of Payload and Articular Stress for Real-Time Human Ergonomy Assessment. IEEE Access, pp. 1–1, Aug. 2021, https://ieeexplore.ieee.org/document/9526592.

All training-related data for all athletes in ZIP format due to the number of folders.

Subscribers can find out export and import data of 23 countries by HS code or product’s name. This demo is helpful for market analysis.

Eleven experienced powerlifters with cerebral palsy (CP) and seven with other movement disorders (OTH) undertook a 6-week high-velocity strength training intervention (HVST). A repeated power ability (RPA) test was conducted one week before (T1) and one week after (T2) the 6-week training program. In RPA test, athletes performed the maximum number of repetition possible within 5 sets of 15 s each, with a 1-min passive recovery between sets. We calculated the total weight (TW) pressed during the test and the weight pressed in the first 5 s (5sW) of all sets.

9429 Global import shipment records of Weight Lifting with prices, volume & current Buyer's suppliers relationships based on actual Global export trade database.

Smart Weight-Lifting Bar Market Outlook

According to our latest research, the global smart weight-lifting bar market size reached USD 410 million in 2024, reflecting a robust surge in demand for connected fitness solutions. The market is projected to grow at a CAGR of 13.7% over the forecast period, reaching an estimated USD 1,188 million by 2033. This growth is primarily driven by the rising adoption of home fitness technologies, increasing awareness of data-driven training, and the integration of advanced sensor technologies into traditional gym equipment. As per our latest analysis, the market’s expansion is further propelled by the convergence of digital health trends and evolving consumer preferences toward personalized and interactive workout experiences.

One of the key growth factors fueling the smart weight-lifting bar market is the ongoing shift in consumer behavior toward home-based fitness solutions. The aftermath of the COVID-19 pandemic has fundamentally altered how individuals approach physical fitness, with more people investing in advanced, connected equipment to replicate gym-quality workouts at home. The convenience, privacy, and flexibility offered by smart weight-lifting bars, combined with real-time feedback and performance tracking, have made them particularly appealing to both fitness enthusiasts and beginners. Additionally, the proliferation of fitness influencers and digital content has further amplified awareness and desirability of smart gym equipment, driving market penetration across various demographics.

Technological innovation remains at the core of market growth. The integration of sophisticated sensor technologies—such as load and motion sensors—enables users to monitor a wide range of metrics, from force output to movement accuracy. These advancements are not only enhancing the user experience but also contributing to injury prevention and improved training outcomes. Furthermore, the seamless connectivity offered by Bluetooth and Wi-Fi allows for effortless data synchronization with smartphones and fitness apps. This digital ecosystem enables users to set goals, track progress, and receive personalized coaching, thereby boosting engagement and long-term adherence to fitness routines. The continuous evolution of sensor accuracy and battery life, coupled with intuitive user interfaces, is expected to further accelerate adoption rates in the coming years.

Another significant driver for the smart weight-lifting bar market is the growing emphasis on rehabilitation and sports training applications. Physical therapists and athletic trainers are increasingly leveraging smart bars to provide objective, quantifiable feedback during recovery and performance enhancement programs. The ability to customize resistance, monitor biomechanics, and assess progress in real time is transforming rehabilitation protocols and athletic conditioning. Additionally, partnerships between manufacturers and sports organizations are fostering innovation and expanding the market’s reach into professional and amateur sports domains. As the benefits of data-driven training become more widely recognized, the adoption of smart weight-lifting bars in these specialized settings is expected to surge.

From a regional perspective, North America continues to dominate the smart weight-lifting bar market, accounting for the largest revenue share in 2024. This leadership is attributed to high consumer spending on fitness technology, widespread digital literacy, and the presence of leading market players. Europe follows closely, driven by a strong fitness culture and supportive regulatory frameworks for connected health devices. Meanwhile, the Asia Pacific region is emerging as a key growth frontier, fueled by rising disposable incomes, urbanization, and increasing health consciousness among younger populations. The region’s rapidly growing e-commerce sector and expanding middle class are expected to play pivotal roles in driving market expansion over the forecast period.

Product Type Analysis

The smart weight-lifting bar market is segmented by product type into adjustable smart bars and fixed smart bars, each catering to distinct user preferences and application scenarios. Adjustable smart bars have gained significant traction due to their versatility and ability to accommodate varying resistance levels, making them ideal for both beginners and advanced users. These bars often feature modular designs, allowing users to easily modify we

Smart Weight-Lifting Bar Market Outlook

According to our latest research, the global Smart Weight-Lifting Bar market size reached USD 382 million in 2024, with a robust year-on-year expansion driven by technological advancements and rising health consciousness. The market is expected to witness a remarkable CAGR of 18.7% from 2025 to 2033, projecting a substantial surge to USD 1.5 billion by 2033. This impressive growth is propelled by the integration of advanced sensor technologies, increased adoption of smart fitness equipment across both home and commercial settings, and the growing trend of personalized workout experiences. As per our latest research, the market’s upward trajectory is underpinned by innovations in connectivity and data analytics, making smart weight-lifting bars an essential component in the evolving fitness industry.

One of the primary growth factors for the Smart Weight-Lifting Bar market is the increasing penetration of digital health and fitness solutions globally. Consumers are now more aware of the benefits of tracking and optimizing their workout routines, leading to heightened demand for equipment that offers real-time feedback and performance analytics. The rise of health and wellness trends, coupled with the proliferation of fitness influencers and digital workout platforms, has catalyzed the adoption of smart fitness equipment. Furthermore, the ongoing shift towards connected fitness ecosystems, where devices seamlessly integrate with smartphones and wearables, is further propelling the popularity of smart weight-lifting bars. This trend is particularly pronounced among millennials and Gen Z consumers, who seek data-driven approaches to achieve their fitness goals.

Another significant driver is the evolution of sensor technology integrated within smart weight-lifting bars. Modern smart bars incorporate sophisticated load and motion sensors that provide detailed insights into lifting form, repetitions, range of motion, and muscle engagement. These features not only enhance user safety by preventing injuries but also enable tailored training programs based on individual performance metrics. The integration of artificial intelligence and machine learning algorithms further elevates the user experience, offering adaptive resistance and personalized coaching. As fitness centers and home users alike prioritize efficiency and effectiveness in their workouts, the demand for such intelligent equipment continues to surge, contributing to the market’s robust growth.

The post-pandemic landscape has also played a pivotal role in accelerating the adoption of smart weight-lifting bars. With the closure of gyms and fitness centers during lockdowns, consumers invested heavily in home fitness solutions. This shift has persisted even as restrictions eased, with many individuals opting for hybrid workout routines that combine in-gym and at-home training. Smart weight-lifting bars, with their compact design and advanced features, are ideally suited for home use, further broadening their appeal. Additionally, rehabilitation centers and sports training facilities are increasingly leveraging these smart devices to monitor patient recovery and athlete performance, thereby expanding the application scope of the market.

From a regional perspective, North America currently dominates the Smart Weight-Lifting Bar market, accounting for the largest share due to high disposable incomes, early adoption of fitness technologies, and a well-established fitness industry. Europe follows closely, benefiting from a strong wellness culture and significant investments in sports infrastructure. The Asia Pacific region, meanwhile, is emerging as the fastest-growing market, fueled by rising urbanization, increasing health awareness, and expanding middle-class populations. Latin America and the Middle East & Africa are also witnessing steady growth, supported by government initiatives to promote physical activity and the entry of international fitness brands. Overall, the regional outlook remains highly positive, with all major markets contributing to the sector’s sustained expansion.

617 Global import shipment records of Weight Lifting with prices, volume & current Buyer's suppliers relationships based on actual Global export trade database.

We present a sEMG signal database corresponding to the Indian population named “ElectroMyography Analysis of Human Activities - DataBase -2 (EMAHA-DB2).” This data set consists of two different weight training activities which involve isotonic and isometric contractions. Weight training activities are effective for improving muscle strength, overall health, and regaining limb functionality for people undergoing rehabilitation post stroke-related episodes. The EMG signals acquired during weight training can be used for muscle recruitment analysis. For example, during a specific movement, it can determine the set of recruited muscles and their order of recruitment. The institutional ethics committee of Indian Institute of Information Technology Sri City (No. IIITS/EC/2022/01) approved the proposed data collection protocol developed in accordance with the declaration of Helsinki and the “National Ethical Guidelines for Biomedical and Health Research involving human participants" of India. Nine healthy male subjects with no history of upper limb pathology participated in the sEMG data collection process. The average age is 21 years. Before the first session of activities, each of the participants gave written informed consent and the data collection process is completely non-invasive. At the beginning of each session, the participant's hands are cleaned with an alcohol based wet wipe. The total duration of each session is up-to one hour per subject depending on adaptability. Each of the hand muscle activity is recorded with a 2-channel Noraxon Ultium wireless sEMG sensor setup. Two self-adhesive Ag/AgCL dual electrodes were placed at Biceps Brachi(BB) and Flexor carpi ulnaris (FCU) muscle locations. During an activity, the subject is in a standing position and the weight is placed on a table at a convenient height for pickup. Each activity has three phases: rest followed by action and release. Each activity is repeated nine times. In order to avoid muscle fatigue, subjects rest for two minutes between different activities.

The global free machine training bench market is experiencing robust growth, driven by the increasing popularity of strength training and fitness activities worldwide. While precise market size data is unavailable, a reasonable estimate, considering the growth of related fitness equipment sectors and average industry CAGRs, places the 2025 market value at approximately $500 million. Assuming a conservative Compound Annual Growth Rate (CAGR) of 7% for the forecast period (2025-2033), the market is projected to reach approximately $950 million by 2033. This growth is fueled by several key factors. The rising health consciousness among consumers, coupled with an increasing number of gyms and fitness centers globally, significantly contributes to this expansion. Furthermore, the versatility and cost-effectiveness of free machine training benches compared to more sophisticated equipment make them attractive to both commercial and home users. Trends indicate a move towards more durable, adjustable, and space-saving designs, catering to the demands of diverse user needs and gym environments. However, several restraints could potentially impact the market's trajectory. Economic downturns could curb consumer spending on discretionary fitness equipment. Furthermore, competition from other fitness modalities, such as bodyweight training and specialized fitness classes, could exert pressure on market growth. Nevertheless, the overall outlook remains positive, with the market expected to experience considerable expansion over the next decade, driven by continued investment in health and wellness by individuals and commercial entities. The segmentation of the market (data not provided) into various types of benches, weight capacities, and material compositions would further refine growth analysis. Leading manufacturers, including LifeFitness, Technogym, and Precor, are expected to maintain significant market share, while emerging players continue to innovate and compete in this dynamic sector. This comprehensive report provides a detailed analysis of the global free machine training bench market, projected to reach a value exceeding $2 billion by 2030. It delves into market dynamics, key players, emerging trends, and growth opportunities within this rapidly evolving sector of the fitness equipment industry. The report is essential for manufacturers, distributors, investors, and anyone seeking a deep understanding of the free machine training bench landscape. Keywords: free weight training bench, weightlifting bench, strength training equipment, fitness equipment market, gym equipment, commercial fitness, home gym equipment, adjustable weight bench, free weight bench press.

The weightlifting protective belt market is experiencing robust growth, driven by the increasing popularity of weightlifting and strength training across various demographics. The rising awareness of the importance of injury prevention, particularly among athletes and fitness enthusiasts, fuels demand for high-quality protective belts. This market is characterized by a diverse range of products catering to different needs and preferences, from basic support belts to highly specialized designs with advanced features. Key trends include the integration of innovative materials for enhanced comfort and support, the rise of e-commerce platforms increasing accessibility, and a growing focus on personalized fitting and customization options. While the market faces some restraints, such as the availability of cheaper alternatives and the potential for misuse leading to improper lifting techniques, these are largely outweighed by the strong growth drivers. The competitive landscape is dynamic, with established brands like Harbinger and Iron Bull Strength competing alongside newer entrants and specialized retailers, leading to continuous product innovation and improved quality. The market's projected compound annual growth rate (CAGR) suggests a significant expansion over the forecast period. The segmentation within the weightlifting protective belt market is diverse, potentially including distinctions based on material (leather, nylon, neoprene), support level (light, medium, heavy), closure mechanism (buckle, velcro), and target user (beginner, intermediate, advanced). The regional distribution likely reflects the concentration of fitness enthusiasts and weightlifting participation, with North America and Europe currently dominating the market. However, expanding awareness in Asia and other developing regions presents significant opportunities for future growth. While precise market size figures were not provided, a reasonable estimate based on industry data and observed growth rates in related fitness equipment sectors can be extrapolated to provide valuable insights for investors and businesses. This growth is predicted to remain stable over the next decade, driven primarily by the enduring popularity of weight training and a strong emphasis on health and fitness.

This dataset provides a detailed overview of gym members' exercise routines, physical attributes, and fitness metrics. It contains 973 samples of gym data, including key performance indicators such as heart rate, calories burned, and workout duration. Each entry also includes demographic data and experience levels, allowing for comprehensive analysis of fitness patterns, athlete progression, and health trends.

Key Features:

• Age: Age of the gym member.
• Gender: Gender of the gym member (Male or Female).
• Weight (kg): Member’s weight in kilograms.
• Height (m): Member’s height in meters.
• Max_BPM: Maximum heart rate (beats per minute) during workout sessions.
• Avg_BPM: Average heart rate during workout sessions.
• Resting_BPM: Heart rate at rest before workout.
• Session_Duration (hours): Duration of each workout session in hours.
• Calories_Burned: Total calories burned during each session.
• Workout_Type: Type of workout performed (e.g., Cardio, Strength, Yoga, HIIT).
• Fat_Percentage: Body fat percentage of the member.
• Water_Intake (liters): Daily water intake during workouts.
• Workout_Frequency (days/week): Number of workout sessions per week.
• Experience_Level: Level of experience, from beginner (1) to expert (3).
• BMI: Body Mass Index, calculated from height and weight.

This dataset is ideal for data scientists, health researchers, and fitness enthusiasts interested in studying exercise habits, modeling fitness progression, or analyzing the relationship between demographic and physiological data. With a wide range of variables, it offers insights into how different factors affect workout intensity, endurance, and overall health.

This dataset contains observational data recorded during a student-led progressive resistance training (PRT) program in adolescents and young adults with Down syndrome. Sixty-eight young people with Down syndrome (30 female, 38 male; mean age 17.9±2.6 years) and mild to moderate intellectual disability were randomly allocated to a PRT program (n=34) or a social group (n=34). Participants in the PRT group trained twice a week for 10 weeks at a community gymnasium with a physiotherapy student mentor using pin-loaded weight machines. Participants in the social group completed a 10-week program of social activities also with a student mentor once a week for 90 minutes. Work performance, muscle strength and physical activity levels were assessed at weeks 0, 11 and 24 by an assessor blind to group allocation. Data were analysed using ANCOVA with baseline measures as covariate. Participants attended 92% of their scheduled sessions. There was no difference between the groups on work task performance. The PRT group increased their upper and lower limb strength at week 11 compared to the control group, but only their lower limb muscle strength at week 24. There was a significant difference in physical activity levels in favour of the PRT group at week 24 but not at week 11. PRT using a student mentor model helps young people with Down syndrome become stronger and more physically active but its effect on work task performance is unclear.

Indonesia Export: Value: HS: 64031930: Sports footwear for wrestling, weight lifting/gymnasticswith upper leathers data was reported at 0.000 USD mn in Mar 2019. This records an increase from the previous number of 0.000 USD mn for Feb 2017. Indonesia Export: Value: HS: 64031930: Sports footwear for wrestling, weight lifting/gymnasticswith upper leathers data is updated monthly, averaging 0.000 USD mn from Feb 2017 (Median) to Mar 2019, with 2 observations. The data reached an all-time high of 0.000 USD mn in Mar 2019 and a record low of 0.000 USD mn in Feb 2017. Indonesia Export: Value: HS: 64031930: Sports footwear for wrestling, weight lifting/gymnasticswith upper leathers data remains active status in CEIC and is reported by Central Bureau of Statistics. The data is categorized under Indonesia Premium Database’s Foreign Trade – Table ID.JAC012: Foreign Trade: Indonesia Custom Fare 2012: by HS: 8 Digits: Footwear, Umbrellas, Artificial Flowers.

Indonesia Export: Value: Sports Footwear with Outer Soles of Rubber or Plastics; Tennis Shoes, Basketball Shoes, Gym Shoes, Training Shoes and the Like; for Wrestling, Weight-Lifting or Gymnastics data was reported at 0.022 USD mn in Nov 2024. This records a decrease from the previous number of 0.179 USD mn for Jul 2024. Indonesia Export: Value: Sports Footwear with Outer Soles of Rubber or Plastics; Tennis Shoes, Basketball Shoes, Gym Shoes, Training Shoes and the Like; for Wrestling, Weight-Lifting or Gymnastics data is updated monthly, averaging 0.003 USD mn from Oct 2019 (Median) to Nov 2024, with 14 observations. The data reached an all-time high of 0.179 USD mn in Jul 2024 and a record low of 0.000 USD mn in Feb 2022. Indonesia Export: Value: Sports Footwear with Outer Soles of Rubber or Plastics; Tennis Shoes, Basketball Shoes, Gym Shoes, Training Shoes and the Like; for Wrestling, Weight-Lifting or Gymnastics data remains active status in CEIC and is reported by Statistics Indonesia. The data is categorized under Indonesia Premium Database’s Foreign Trade – Table ID.JAH064: Foreign Trade: by HS 8 Digits: Export: HS64: Footwear, Gaiters, and The Like, Parts of Such Articles.

Indonesia Import: Value: Sports Footwear W/Outer Soles of Rubber,Plastics,Leather/Composition Leather&Uppers of Leather;Oth than Ski-Boots,Cross-Country Ski Footwear&Snowboard Boots;for Wrestling, Weight-Lifting or Gymnastics data was reported at 0.002 USD mn in Jan 2025. This records a decrease from the previous number of 0.005 USD mn for Dec 2024. Indonesia Import: Value: Sports Footwear W/Outer Soles of Rubber,Plastics,Leather/Composition Leather&Uppers of Leather;Oth than Ski-Boots,Cross-Country Ski Footwear&Snowboard Boots;for Wrestling, Weight-Lifting or Gymnastics data is updated monthly, averaging 0.009 USD mn from Jan 2019 (Median) to Jan 2025, with 73 observations. The data reached an all-time high of 0.250 USD mn in Dec 2021 and a record low of 0.000 USD mn in May 2024. Indonesia Import: Value: Sports Footwear W/Outer Soles of Rubber,Plastics,Leather/Composition Leather&Uppers of Leather;Oth than Ski-Boots,Cross-Country Ski Footwear&Snowboard Boots;for Wrestling, Weight-Lifting or Gymnastics data remains active status in CEIC and is reported by Statistics Indonesia. The data is categorized under Indonesia Premium Database’s Foreign Trade – Table ID.JAH162: Foreign Trade: by HS 8 Digits: Import: HS64: Footwear, Gaiters, and The Like, Parts of Such Articles.

The Weight Training Smith Machine market has experienced significant growth over recent years, becoming a cornerstone for both commercial and home fitness arenas. A Smith Machine is a versatile piece of equipment that provides a guided weight lifting experience, allowing users to safely perform exercises such as squ