10 Best Workout Apps for Men
Losing weight or staying fit requires a strong commitment to your fitness goal. But because we usually don’t stay true to our initial drives, we need someone that will give us the push – at least, most of us do. But why wait for someone to nudge you on when you already have a dependable partner with you.
I’m talking about your Smartphone.
You see, technology isn’t as bad as people want us to believe. Modern gadgets can turn some people into couch potatoes, true. But they can also be the loyal fitness partner you’ve been longing for. Simply get a good workout app, and you’re on your way to crushing your fitness goals.
The Best Workout Apps for Men
Having trouble choosing a fitness app? I’ve got you covered. Here are 10 excellent options to choose from, depending on your fitness goal.
Let’s start things off with one of the best workout apps for men when it comes to outdoor cardio. If you enjoy running outdoors, you’ll definitely love the flexibility of Strava. The app has all the features you’ll expect from an impressive outdoor fitness tracker. It keeps track of your speed, pace, distance, elevation, and the number of calories burned during your workout.
But it is not limited to running outdoors only. Strava is great for tracking stats for sports such as cycling, kayaking, hiking, swimming, and even yoga.
The app is compatible with many activity trackers, cycling computers, and high-quality GPS running watches, so you get the benefit of connecting it to your running watch or other devices. It has a segment feature that lets you see specific points in your workout details.
Another thing that makes this an excellent option is its built-in social network that allows you to share your workout stats and even join other fitness enthusiasts in digital clubs.
Payment plan: free with premium version at $5.00 per month or $59.99 per annum
2. Couch to 5K
Do you consider yourself a couch potato? Here’s the thing, for many guys out there who’ve tried several times but failed to stick to a workout regimen (no matter how easy it was), it can be tempting to take the easy way out. Lounge on your couch and watch TV all day! Why even bother to try exercising when you’ll fail again, sooner or later? I mean, no one enjoys talking down on themselves, right?
Well, it so happens that some smart developer came up with this incredible app specifically designed to take you from wallowing in self-pity on your couch to the 5k long-distance running.
If you are just getting started with exercise regimens, you will find the Couch to 5K app helpful for quickly getting you to the 5K goal easily. The app takes you through a 30-minute (or less) training three times weekly. You should be ready to hit 5K in only nine weeks!
Couch to 5K gives you audio cues during workouts and comes with four different virtual coaches to guide you during each training session.
Payment plan: $2.99 per month
3. Nike+ Run Club
There’s just no arguing the fact that any list of the best workout apps for men without the mention of Nike+ Run Club is incomplete! It makes sense that one of the leading names in sports footwear has an app to help fitness enthusiasts smash their fitness goals. The Nike+ Run Club app is the perfect app for runners.
This app is not called a run club for nothing. It puts you in a virtual community of coaches, friends, and other runners that cheer, motivate, and challenge you to reach your full potentials. With the app, you can receive in-ear audio from elite athletes and coaches, in-run cheers from friends, get personalized coaching plans, take part in global and custom challenges, and share runs with just about anyone in the community.
The app can track your runs with runs GPS and stores important workout details such as heart rate, pace, mile splits, GPS route, and distance. Plus, you get to receive audio feedback tailored to keep you on track.
Payment plan: free
It’s hard to ignore a workout app that features the largest exercise database. With 1,300 workout routines, it’s easy to see why more than 8 million people use the JEFIT app. Needless to say, it is one of the very best workout apps for men who are interested in continuously achieving new heights in their quest for staying fit.
Apart from featuring HD videos for its many routines such as cardio, rowing, body weight, swimming, dumbbell, planks, and stretching, you can also create custom exercises. JEFIT includes workout programs designed to target glutes, abs, arms, toning, and more. You will find suitable programs on the app regardless of your fitness level.
You can keep track of your routines, whether from your mobile device or from the web. And to keep you motivated, the app gives you access to a community of fitness enthusiasts where you can participate in monthly fitness challenges for cash prizes or simply join to get support from experts. With JEFIT’s custom journal, you can set different goals for getting lean, losing weight, or building strength consistently.
Payment plan: free with varying subscription plans
Looking for one of the best workout apps for men that incorporate mindfulness programs, meal plans, and workout regimens? Take a look at Centr. Yep! It’s not a typo.
The Centr app was developed by a team of veteran trainers, chefs, and wellbeing experts to help you reach your fitness goal regardless of age or fitness level. You get your very own dietician, wellness coach, and personal trainer all in one app!
The app gives you access to weekly programs that are simple and easy to follow. You can see your entire program for the week at a glance and even swap activities. Centr doesn’t just give you new recipes and workout routines every week; it also gives you useful life hacks every week.
The app features two dedicated programs. The Centr unleashed program is a 6-week no-equipment bodyweight workout plan. It is an excellent option for those working out at home without access to training equipment. And the Centr 6 program is a 6-week intense training program that includes six different workout routines, for six rounds and six days weekly, for a total of 6 weeks!
Payment plan: 7-day free trial with varying subscription plans
6. Fitbit Coach
Stay in shape, whether at home, on the road, or at the gym, with the Fitbit Coach app’s dynamic workout routines. Similar to what you will get from a personal trainer, the app can constantly adjust to your goals, capabilities, and feedback.
It comes with workout routines that can last from between 7 to 60 minutes, designed to be accessed from your computer or phone. Exercises are recommended based on your daily activities. This enables you to reach your personalized fitness goals faster.
You can also access customized coaching through personalized video workouts that provide demonstrations on how to perform each routine, as well as coaching, useful tips, and motivation. New workout routines are added constantly to give you access to hundreds of exercises targeted at your arms, legs, back, glute, core, and more. With Fitbit Coach, the only thing you need to smash your fitness goals is the commitment to workout.
And to make it easy for more people to use the app, it is available in English, Spanish, German, French, and Portuguese.
Payment plan: free with in-app purchases
This is the workout app for those keen on building and maintaining a muscular figure. Fitbod comes with personalized plans that are geared toward pushing your limits. You will definitely gain muscle mass and get stronger if you follow Fitbod’s innovative training programs. It provides you with the right reps, sets, and weights to quickly hit your target.
Every muscle group in your body is targeted using your personalized training plan, whether you workout in the gym or at home with no equipment. The app grants you access to over 400 High Definition video demonstrations that show you the correct movements for each exercise.
Apart from tracking every calorie burnt during each workout, the app allows you to view the impact of your exercise on a body heat map, so you can get visuals on which muscle groups are being targeted.
You can stay on track while at the gym by syncing the app with your Apple watch, so you can see your entire training plan at a glance and track your progress.
Payment plan: free with varying subscription plans
The TRX workout app is a solid choice for those who want to increase their endurance. It is packed with many workouts options, including suspension training, running, cycling, yoga, and more. Whether you are looking to torch some calories at home, chisel off some fat, or build strength, the TRX app can help you attain those goals.
The personalized workout programs are designed to make you train smarter instead of harder, regardless of your body type. The app gives you access to real human coaching from first-rate rated coaches around the world, video training, in-ear coaching in real-time, and on-demand workout plays, among other options.
If you already own an Apple watch, you can sync the iOS version with your watch to access your favorite workouts and track burned calories, heart rate, distance, and other stats from your watch.
Payment plan: 14-day free trial followed by $4.99 monthly or $39.00 annual subscription
If HIIT is your primary concern, Keelo has got you covered. The app is designed to help you burn up calories with quick-hit workouts. It doesn’t matter whether you are looking to bulk up in the gym or drop off some extra weight from the comfort of your home; the app has workouts designed for both scenarios. It comes with well-designed regimens for workouts with equipment and bodyweight workouts.
Keelo combines cardio workout, strength training, and muscle conditioning into one well-thought-out program designed to develop the systems in your body, including cardiovascular, musculoskeletal, and other vital systems.
Many people who would want to work out more frequently sometimes don’t know which training to do for the day. Keelo eliminates the guess by providing a daily planned workout for you. And with its AI-based algorithm, the app can “keep an eye” on your workout history to make sure you are hitting all the right muscles and getting the most out of your HIIT sessions.
Payment plan: free with in-app purchases
10. Sleep Time
A huge part of working out is quality sleep and rest. You simply cannot remain physically fit if all you do is put your body through the stress of exercises without giving it time to fully recover. You’re likely going to breakdown, or you’ll start skipping some of your workout routines because the human body can only take so much exertion. Of course, you probably already know this.
There is quite a few amazing fitness watches with sleep tracking features. But you can install an app on your device for this purpose. Consider getting the Sleep Time app if you want one of the best workout apps for men that can help monitor your sleep for recovery.
Sleep Time uses a very precise algorithm to monitor all your movements as you sleep to give you helpful insights on your sleep pattern. Instead of waking you up at random, the app lets you enjoy your deep sleep periods and only wakes you up when you are out of that sleep state. This allows you to wake up feeling all frisky and ready to face your day.
Payment plan: free with in-app purchases
10 Best Bicep Exercises for Men
If you’re looking to bulk up and build some drool-worthy biceps, you’ve come to the right place! Whether you’re looking to work it out in the gym or get some reps in at home, this list has various workouts to pick and choose from when working towards your dream arms.
Large bicep muscles are a true testament to a well-seasoned workout and can do wonders for your personal appearance. It can really pay off to incorporate some bicep workouts into your regular routine if you’re looking to add some well-earned girth to your upper body.
Many people don’t know that working to add some muscle mass to your biceps can be a bit of a challenge. However, don’t let that stop you! Though it may be hard, it is not impossible, as long as you zero in on target exercises and put some strict commitment to your workout goals. Before we dive into the bicep workouts you’ll need to master to tone your physique, let’s learn more about this muscle group.
Breaking Down Your Biceps
Let’s begin with some Bicep Muscles 101. Your biceps (known in Latin as biceps brachii, meaning “two-headed muscle of the arm’) are a large group of tendons found on the front-facing section of your upper arm. This muscle comprises two tendons, attached to the scapula bone in the shoulder and the radius bone found at the elbow. These tendons are often referred to as the “short head” and “long head,” combining to make up the single bicep muscle.
Your bicep is designed to both rotate your forearm and flex your elbow, allowing you to accomplish lifting and pulling movements. They are one of the most powerful muscles in your upper arm, supporting and stabilizing other muscles as you accomplish daily tasks. The biceps are also the only muscle group in the collection of muscles that make up your upper arm that pass through two joints, both the shoulder and elbow.
Key Bicep Workout Tips
It is in the best interest of anyone looking to get into the world of weightlifting to make their biceps a top priority. However, because biceps are involved in much of our daily heavy-lifting tasks, they are especially susceptible to harm. You must take care when strengthening this muscle group, as strains and tendon tears can happen easily. Be sure to keep some of the following tips in mind before embarking on your new bicep workout routine:
Always Properly Stretch
As with any workout, it is always important to ensure you are properly warmed up before you begin! While some may find this step tedious and boring, we promise you’ll notice an immediate difference if you incorporate some simple stretches into your pre-workout routine.
By properly stretching, you increase blood flow to your muscle groups, providing better oxygenation, and leading to better bulking results. As an added bonus, this increased blood flow and oxygenation will also lead to less risk for tears or muscle soreness while heavy lifting.
Invest in Equipment
To get your dream biceps faster, investing in some equipment can really make a difference. For those of you with a gym membership, most of the equipment referenced in our listed exercises can be found in any standard gym. For those who are embarking on a bicep workout journey from home, investing in some basic equipment can make a huge difference in your results.
Getting a set of basic dumbbells should be a priority for those working on their biceps at home. Resistance bands can also work as a great substitute in these exercises, with some modifications. If you’re looking to invest and build a larger home gym, an adjustable workout bench, cable machine, and barbell bar would also be worthwhile additions.
Don’t Forget to Squeeze
The novice lifter may not know the importance of squeezing with each rep. If you’re looking to build some serious muscle mass, squeezing the top of each muscle contraction as you exercise is a key practice. You are putting force and tension on the muscle by squeezing, breaking down fibers to build new mass. Constant tension is a must in bicep workouts if you want to reach maximum results.
Switch Up Your Routine
Finding your perfect routine can be nice but be sure not to let it get stagnant! It’s ideal to switch up your exercises every so often to ensure you’re reaching your full potential and properly working out this muscle group. Vary your reps and sets as you go, change up your equipment, and try new types of exercises as you reach for your goals.
When building your bicep routine, try to come up with two different variations, alternating between them weekly. By embarking on this kind of routine, you should be able to build fuller biceps faster and see visible results in as soon as eight to twelve weeks.
Take Deep Breaths
This may seem obvious, but don’t forget to breathe! Some may find themselves unconsciously holding their breath as they exert their strength on a heavy lift. While you may think this is helping, you are causing a lot of internal stress. Holding your breath can cause a momentary spike in blood pressure and leads to less oxygenated blood getting to your muscle groups. It’s more than worth your while to make sure you’re equally focused on taking in some air as you are on your lifting technique.
Many powerlifters use the art of “bracing” while they breathe. To perform this exercise, push your stomach into your chest, also engaging your sides and back as you breathe in, reacting as you would if you were about to get punched in the gut. This brace is essential for your core when doing hardcore lifting and can offer much-needed support during heavy-weight exercises.
Remember to Rest
Just like warming up, taking rest days are essential when it comes to any workout routine. Knowing how often to workout is extremely important. Sometimes you may feel that you want to power through soreness and exercise daily to achieve your results, but rest periods play a significant role in any workout.
Resting is essential for repairing ripped and torn tendons that naturally get worn and broken down as you work them out. Rest days will allow your muscles to fix the microscopic tears caused during workouts, helping your tissue to heal and return better than before. Rest day will also go a long way to prevent muscle fatigue and soreness and reduce your risk of injury in future workouts due to strain.
It is just as important to rest during a workout as it is to rest afterward. While some assume you only need to rest for thirty to sixty seconds between reps, it is actually good to give yourself more time.
When planning your bicep workout, try to find a way to incorporate three to four-minute rests for this muscle group between sets to allow your muscles to return to full strength before starting again. If you don’t want to wait around during the rest period, you could try training a different muscle group in the downtime.
The Ten Best Bicep Exercises For Men
As we stated above, there are many benefits to focusing on biceps as an area of improvement in your own workout routine. If you’re looking to put the work into bulking up your biceps, the exercises we break down below are a perfect starting place. From beginners to seasoned pros, there’s something for every stage of your workout journey to be found here:
1. Standing Dumbbell Curl
The standing dumbbell curl is a classic exercise and can easily be replicated with some basic home equipment. For this exercise, you can use a dumbbell of appropriate weight or improvise with any heavy object at home that you can get a safe grip on. Be sure to take caution when performing this exercise to avoid injury- keep slow control, remember to squeeze, and keep your back straight!
- Standing up straight, hold one dumbbell in each hand, with your arms straight, palms facing forward and down by your sides.
- Keep your elbows locked beside your torso, stationed above your hips.
- While keeping your upper forearms still, curl the weight upwards towards your shoulder as far as you can. Repeat on either arm.
2. Standing Barbell Curl
This is another common bicep exercise, considered an old favorite by many. This exercise is well-liked for a good reason, as it allows you to work on both bicep muscles simultaneously, leading to more even results. When performing a standing barbell curl, be sure to keep your body fixed and straight, and avoid swinging as you lift. Your elbows should also remain by your sides and not move while lifting the weight.
- Grasp the bar with an underhand grip while standing shoulder-width apart.
- Get yourself into position, standing with a straight back, arms extended, and feet together.
- Keeping your upper forearms locked by your side, curl the bar up towards your chest. The bar should not touch your chest.
- After pausing, lower the bar back to your starting position. Repeat.
3. Hammer Curl
The hammer curl can be considered a more nuanced version of the classic dumbbell curl, working to target your biceps from your brachii to your baracialis. This exercises ability to better target the whole of your bicep muscle can help you gain some much-needed bulk. When done properly, a hammer curl can also put less stress on your wrists, if that’s an area of concern.
- Standing straight, hold a pair of dumbbells by your sides, palms facing inwards towards each other.
- Keeping your upper arms locked in place, curl the dumbbells towards your shoulders as far as you can, keeping your palms facing inward.
- Hold your position for a second, then lower the weights back down, entering your starting position.
4. Spider Curl
The spider curl is another variation of the classic curl. This approach can allow for a greater range of motion than other bicep exercises, ensuring that an optimum amount of tension is being held on the muscle. When performing a spider curl, you will need an adjustable workout bench set at an angle where you can stand leaning forward, allowing your arms to hang straight down to the floor while holding your dumbbells or barbell bar.
- Lie down on an angled workout bench, so you are standing, leaning forward, with your arms angled straight down.
- Hold your dumbbells in both hands, palms facing upwards towards you.
- Keeping your upper arms still by your side, curl your dumbbells upwards towards your chest as high as you can.
- Pause briefly before lowering your arms back down to their starting position. Repeat.
5. Zottman Curl
The Zottman is definitely a more complex exercise, but it is worth learning this technique. By leveraging different hand positions to maximize its target multiple muscles, this exercise can allow you to build a more even and balanced look to your bicep. Be sure to take particular care of your positioning when performing this exercise, as improper movement could lead to sprained or tense wrists.
- Stand in a shoulder-width stance, holding a dumbbell in each hand by your side with your palms facing inward towards each other.
- With your palms still facing inward and your upper arms locked, lift your dumbbells until your arms are at a 90-degree angle.
- Once your arms are at a 90-degree angle, rotate your hands, so your palms are facing up toward the ceiling.
- Once in this position, continue to lift up your forearms, twisting your palms, so they are facing outward away from you.
- Lower your arms back to their starting position. Repeat.
6. Regular EZ Bar Curl
An EZ Bar can be a great piece of equipment for working out your biceps, with its undulating handle allowing you to handle more weight than you could with other equipment. It also works to alleviate the pressure on your elbows and forearms, which can be great for healing muscles. Many claim that an EZ bar can stimulate better muscle growth than barbells or dumbbells, but it’s best to pick what works best for you! Adding this variation into your technique could lead to a new go-to set.
- Standing shoulder-width apart, hold the EZ bar in an underhand grip, resting it in front of your thighs.
- Keeping your upper arms locked by your side, curl the EZ bar up towards your shoulders.
- Squeeze your muscles, then slowly lower the bar. Repeat.
7. Incline Dumbbell Curl
An incline dumbbell curl is a variation of the dumbbell curl that works to provide a deeper muscle stretch. You should be on an inclined bench in this curl, sitting upright with your back flat against the pad. If doing this workout at home without access to a bench, any straight back chair or bench will do – just ensure you’re sitting at a roughly 90-degree angle.
- Begin by sitting upright with your back straight, keeping your arms down straight towards the floor, palms facing forward, with a dumbbell in each hand.
- Keeping your upper arms locked and palms upward, curl both dumbbells upwards towards your shoulders as close as you can.
- After a pause, lower the dumbbells, putting your arms back into their start position. Repeat.
8. Chin Up
This classic move is more difficult than meets the eye but can be highly effective when building your biceps. Plus, a good set of chin-ups can also work your shoulder and back to increase that overall upper body bulk when done properly. For those embarking on home workouts, there is a multitude of at-home chin-up bars online- just be sure it is properly installed to avoid any accidents. Any multifunction workout station should have the proper bars to get the job done for those in a gym setting.
- Standing shoulder-width apart, grip your chin-up bar, keeping your palms facing towards your face.
- Pull yourself upwards until your head is fully above the bar, with your feet off the floor.
- After a pause, slowly lower yourself back to your start position. Repeat.
9. Underhand Seated Row
This exercise utilizes any kind of cable machine, working to target both your biceps and your back. This makes it a great exercise for an overall body routine. When performing this exercise, be sure to keep your back extra straight and secure. It’s best not to lean forward when performing this maneuver, adding unnecessary strain and improper form.
- Sitting at a low pulley cable station or rowing machine, grab your straight bar with and underhand grip, shoulder-width apart, palms facing up.
- Pull the cable towards your chest, both keeping your shoulders down and pinching your Shoulder blades together in the back.
- After pausing, return your arms to their starting position. Repeat.
10. Standing Cable Curl
The use of the cable machine can allow you to perform rapid-fire sets with increased tension throughout the bicep, making it perfect for a quick routine. There are also many variations to this exercise, depending on the pulley attachments you attach to your machine. We’ll outline how to perform a standing cable curl with a straight bar attachment in the low position for these instructions.
- Standing shoulder-width apart with a straight back, grab the straight bar with your arms extended, palms facing upward.
- Keeping your upper arms stationary, slowly pull the bar up towards your shoulders as closely as possible.
- After pausing and squeezing your muscles, return to your start position.