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Preview 3 platforms
iPhone 5 images
iPad 4 images
Apple Watch 4 images
What’s New Version 4.2
You can now reorder your exercises. Hold any card to open the manage view, tap Reorder, and drag them into the order you want. Hidden exercises move to the bottom.
Custom exercises now show their name on the card, so they're easier to tell apart.
Also fixed a bug where the countdown voice could start late on your first workout after opening the app, along with some smaller stability fixes.
Description
Build unbreakable strength with dead hangs, planks, and wall sits. Hold Strong combines precision timing with smart tracking and Apple Watch integration — zero equipment needed.
"Isometric exercise training is the most effective mode for reducing both systolic and diastolic blood pressure." — British Journal of Sports Medicine, 2023
WHY ISOMETRIC TRAINING
Static holds are among the most effective and underrated training methods in exercise science. They activate up to 95% of muscle fibres, reduce systolic blood pressure by an average of 8.2 mmHg, and build functional strength with zero joint impact. No gym, no weights, no special clothing.
Five minutes a day is all it takes.
30-DAY CHALLENGE
Pick any exercise, set your current best and a 30-day goal, and Hold Strong builds a progressive daily plan that ramps up gradually. Track your streak, hit each day's target, and earn your completion badge. The first 7 days are free — unlock the full 30 days with Premium.
PRECISION TIMER
A tension-arc progress ring at 60fps with tenth-of-a-second precision. Hit your target and the ring turns gold — Overtime Mode keeps you pushing beyond your goal.
PROGRESS TRACKING
Personal records logged automatically. Weekly charts reveal your strength gains over time. Personal bests are celebrated when you hit them.
APPLE WATCH
A full-featured companion app. Track holds from your wrist with haptic feedback and real-time coaching — no phone required mid-set.
VOICE CONTROL
Completely hands-free. Say "start", "stop", or "next exercise". Over 200 motivational messages tailored to each exercise keep you going through tough holds.
MOTION DETECTION
Keep your phone in your pocket. Hold Strong uses the accelerometer to detect the moment you drop from the bar, stand from a wall sit, or break your plank — and stops the timer automatically.
FREE EXERCISES
Dead Hang, Plank, and Wall Sit — the three most effective isometric exercises, free forever.
PREMIUM EXERCISES
Unlock unlimited custom exercises with Premium.
SIRI SHORTCUTS & NFC AUTOMATION
Add Hold Strong to the Shortcuts app and say "Hey Siri, start my plank." Automate with NFC tags — tap your mat to launch instantly.
APPLE HEALTH
Every workout syncs to Apple Health automatically.
SIMPLE PRICING
Free to use. Upgrade once — no subscription, no recurring charges. Unlock unlimited exercises, 30-day challenges, 4-week chart history, detailed statistics, and Siri Shortcuts and support development
Capabilities
In-App PurchasesiMessage
Accessibility
ipadiphonemacrealityDevicetvoswatch
Version history 17 versions
Build 886841073v4.22026-06-12 19:54:21
You can now reorder your exercises. Hold any card to open the manage view, tap Reorder, and drag them into the order you want. Hidden exercises move to the bottom.
Custom exercises now show their name on the card, so they're easier to tell apart.
Also fixed a bug where the countdown voice could start late on your first workout after opening the app, along with some smaller stability fixes.
Build 886520922v4.012026-06-04 22:54:54
Bug fixes and general optimizations.
Build 886375526v4.02026-06-02 19:57:05
A major overhaul — Hold Strong has been completely redesigned.
• Brand-new poster card deck — every exercise as a collectible vintage card
• 26 isometric holds, each with its own art and motivational coaching
• Smarter motion detection tuned per exercise, so auto-stop fits the move
• Tap "i" mid-hold to check your form on the poster without stopping the timer
• Redesigned Settings, progress charts, and 30-Day Challenge
• Choose your app icon (Premium)
• Refreshed onboarding and a cleaner, faster experience throughout
Thanks for holding strong. Keep training.
Build 885191227v3.02026-05-03 21:58:41
Hold Strong 3.0 is here.
You asked for it — now you can share your challenge progress. Tap the share button on any active challenge to preview a beautifully designed image card showing your stats, streak, and 30-day journey. Save it to your Photos and post it wherever you want.
Each day of the challenge has its own unique motivational message that gets more intense as you approach day 30. Browse between completed days with arrow navigation to find the perfect card to share. Your actual achieved time is front and center — not just the target.
If you complete all 30 days, you get the full gold "Challenge Conquered" card. If life gets in the way, your card still celebrates what you accomplished — because getting stronger than day one is the whole point.
We've added Exercise Posters under Settings > Information. Swipe through high-resolution form references for Dead Hang, Plank, Superman Hold, and Wall Sit — pinch to zoom in for the details that matter, double-tap to snap between fit and zoomed.
Onboarding has been refreshed with new artwork across all five screens.
Voice control is now more reliable. Commands no longer fire twice, recognition restarts cleanly between commands, and audio no longer glitches when switching between voice input and workout sounds.
Build 883782406v2.9.12026-03-26 22:43:32
Fixed a crash that could occur on first launch or when opening the welcome guide.
Improved stability for the reminder and premium screens.
Redesigned onboarding with new visual screens.
Challenge share cards now display the motivational quote in full without truncation.
Build 883489873v2.92026-03-18 20:25:47
You asked for it — now you can share your challenge progress. Tap the share button on any active challenge to preview a beautifully designed image card showing your stats, streak, and 30-day journey. Save it to your Photos and post it wherever you want.
Each day of the challenge has its own unique motivational message that gets more intense as you approach day 30. Browse between completed days with arrow navigation to find the perfect card to share. Your actual achieved time is front and center — not just the target.
If you complete all 30 days, you get the full gold "Challenge Conquered" card. If life gets in the way, your card still celebrates what you accomplished — because getting stronger than day one is the whole point.
Voice control is now more reliable. Commands no longer fire twice, recognition restarts cleanly between commands, and audio no longer glitches when switching between voice input and workout sounds.
We also fixed the +/- buttons in challenge setup that could get stuck in a repeat loop, and smoothed out the number animations when adjusting your baseline and goal.
Build 882735035v2.82026-03-01 01:14:28
30-Day Challenge is here — pick any exercise, set your current best and a day-30 goal, and Hold Strong builds a progressive daily plan just for you. Each day's target ramps up gradually so you grow without burnout. Track your streak on the challenge calendar and earn your completion badge.
The first 7 days are free. Unlock the full 30 days with Premium.
More encouragement audio for your exercises.
Build 882664993v2.72026-02-24 08:07:20
Siri Shortcuts are here — add Hold Strong to the Shortcuts app and say "Hey Siri, start my plank" to jump straight into your exercise. No unlocking, no tapping.
Go further with NFC automation: write a shortcut to an NFC tag, stick it on your workout mat or pull-up bar, and tap to start your session instantly. Set time-of-day automations so Hold Strong opens exactly when you train. Full setup guide in Tips & Tricks → Automation & Shortcuts.
The timer has been redesigned for clarity, with a cleaner progress ring and sharper visual feedback so you can stay focused on holding strong.
Finally, if you're enjoying the app, you'll see a gentle nudge after your 5th session inviting you to leave a review. It auto-dismisses and never pesters — one soft ask, then Apple's standard sheet on session 7, and that's it.
Build 881857867v2.62026-01-26 19:27:04
New:
Midnight theme (dark navy with cyan accents)
Ember theme (warm gold/orange on charcoal)
Fixed:
In-app purchases now sync correctly
Progress charts load immediately on first tap
Improved:
Significantly faster app performance
Reduced battery usage during workouts
Smoother timer animations
Build 877103249v2.52025-08-11 15:17:08
Apple Watch App with full syncing to Hold Strong App
Build 875367997v2.02025-06-09 09:49:20
Added Voice Control option. Sometimes you just want to use your voice to start or stop the timer, just say Start or Stop
HealthKit Integration, now your exercise will be counted in HealthKit and other health apps
Added some nice animation while timer runs
Squashed some bugs and made app run more smoothly
Build 871473756v1.412025-01-03 20:15:11
v1.41 Fixed voice announcement bug defaulting to 60 secs and other bug fixes
Build 871113787v1.42024-12-15 03:50:34
Rebuild from scratch to better handle saved data
Colourful themes
Motion settings - tweak to your liking
Build 870763903v1.32024-12-02 09:20:49
- Added some fun message packs. Need some perky encouragement from a cheerleader? Or a good ol’ fashioned drill sergeant?
- Fixed a few bugs.
Build 870629535v1.22024-11-24 08:49:22
Improved movement detection to stop timer
Better Exercise selection
Expanded Compatibility to iOS 16, 17
Bug fixes and performance improvements
Build 870550975v1.12024-11-20 13:57:39
Add option to change the voice
Build 870399144v1.02024-11-17 06:56:31
No pricing data captured yet — comparisons appear once the app has paid storefronts or in-app purchases.
Availability 1 of 1 storefronts
| Region | Language | Price | Ratings | Avg | Version |
|---|---|---|---|---|---|
| US | en-US | Free | 5 | 4.8 | 4.2 |
Change log 21 changes · US
✎
releaseNotes updated
You can now reorder your exercises. Hold any card to open the manage view, tap Reorder, and drag them into the order you want. Hidden exercises move to the bott
✎
description updated
Build unbreakable strength with dead hangs, planks, and wall sits. Hold Strong combines precision timing with smart tracking and Apple Watch integration — zero
✎
subtitle updated
Isometric Exercise Timer
✎
name updated
Hold Strong: Train Smarter
◆
Version 4.2 released
You can now reorder your exercises. Hold any card to open the manage view, tap Reorder, and drag them into the order you want. Hidden exercises move to the bottom.
Custom exercises now show their name on the card, so they're easier to tell
◆
Version 4.01 released
Bug fixes and general optimizations.
◆
Version 4.0 released
A major overhaul — Hold Strong has been completely redesigned.
• Brand-new poster card deck — every exercise as a collectible vintage card
• 26 isometric holds, each with its own art and motivational coaching
• Smarter motion detection tun
◆
Version 3.0 released
Hold Strong 3.0 is here.
You asked for it — now you can share your challenge progress. Tap the share button on any active challenge to preview a beautifully designed image card showing your stats, streak, and 30-day journey. Save it to you
◆
Version 2.9.1 released
Fixed a crash that could occur on first launch or when opening the welcome guide.
Improved stability for the reminder and premium screens.
Redesigned onboarding with new visual screens.
Challenge share cards now display the motivational
◆
Version 2.9 released
You asked for it — now you can share your challenge progress. Tap the share button on any active challenge to preview a beautifully designed image card showing your stats, streak, and 30-day journey. Save it to your Photos and post it where
◆
Version 2.8 released
30-Day Challenge is here — pick any exercise, set your current best and a day-30 goal, and Hold Strong builds a progressive daily plan just for you. Each day's target ramps up gradually so you grow without burnout. Track your streak on the
◆
Version 2.7 released
Siri Shortcuts are here — add Hold Strong to the Shortcuts app and say "Hey Siri, start my plank" to jump straight into your exercise. No unlocking, no tapping.
Go further with NFC automation: write a shortcut to an NFC tag, stick it on yo
◆
Version 2.6 released
New:
Midnight theme (dark navy with cyan accents)
Ember theme (warm gold/orange on charcoal)
Fixed:
In-app purchases now sync correctly
Progress charts load immediately on first tap
Improved:
Significantly faster app performance
Reduced
◆
Version 2.5 released
Apple Watch App with full syncing to Hold Strong App
◆
Version 2.0 released
Added Voice Control option. Sometimes you just want to use your voice to start or stop the timer, just say Start or Stop
HealthKit Integration, now your exercise will be counted in HealthKit and other health apps
Added some nice animation
◆
Version 1.41 released
v1.41 Fixed voice announcement bug defaulting to 60 secs and other bug fixes
◆
Version 1.4 released
Rebuild from scratch to better handle saved data
Colourful themes
Motion settings - tweak to your liking
◆
Version 1.3 released
- Added some fun message packs. Need some perky encouragement from a cheerleader? Or a good ol’ fashioned drill sergeant?
- Fixed a few bugs.
◆
Version 1.2 released
Improved movement detection to stop timer
Better Exercise selection
Expanded Compatibility to iOS 16, 17
Bug fixes and performance improvements
◆
Version 1.1 released
Add option to change the voice
◆
Version 1.0 released