GymAdapt: a lifting plan that keeps getting heavier
Use 24GO for classes, cardio and recovery. Use GymAdapt for the weight room: a plan for your goal and days, a video for every lift, one-tap set logging and weights that go up when you are ready. Get GymAdapt free on the App Store →
Most 24 Hour Fitness clubs have a free-weight area with barbells, bumper plates, trap bars and dumbbells, at least a couple of squat racks and deadlift platforms, rows of machines and cables, and a Turf Zone for sleds, ropes and circuits. 24GO covers a lot; the gap is long-term lifting progression.
What 24GO does, and where a lifting app helps
| 24GO does | A lifting app adds |
|---|---|
| 2,000+ workouts (cardio, strength, recovery), with collections from Les Mills, FitOn and others | A plan for your exact goal, days and equipment |
| 24 Smart Start multi-week plan and daily picks | Set-by-set logs of reps and weight over months |
| Swap or change the intensity of exercises | Your next weight, decided from what you lifted last time |
| Class reservations, QR check-in, Apple Health, Fitbit and Apple Watch sync | Records and charts per lift |
24GO on the App Store and 24hourfitness.com, checked October 24, 2026.
The best workout apps to use at 24 Hour Fitness
1. GymAdapt (our app)
Free: An AI-built plan for your goal, days, equipment and injuries; unlimited workouts; a video for every lift; full set logging; weights that adjust from what you log for your first 30 days; 25 AI coach messages in your first week, then 5 a week; 3 new AI plans in your first month, then 2 a month.
Paid: Pro is $4.99/month or $24.99/year with a 7-day free trial. It keeps your weights adjusting after the free 30 days, plus unlimited AI coaching and plans. Code TRYFREE01 gives a month of Pro free.
2. 24GO by 24 Hour Fitness
Free: Free.
Paid: Membership and personal training priced by club.
3. Hevy
Free: Unlimited logging, 4 routines, 3 months of charts, ads.
Paid: Pro $2.99/month, $23.99/year or $74.99 lifetime.
4. Fitbod
Free: A 7-day free trial.
Paid: $15.99/month or $95.99/year.
What a typical 24 Hour Fitness floor has
| Area | Usually there | Use it for |
|---|---|---|
| Free weights | Barbells, bumper plates, trap bars, dumbbells, EZ bars | Squats, presses, rows, curls |
| Racks and platforms | At least two squat racks and deadlift platforms at most clubs | Squats and deadlifts |
| Machines and cables | Selectorized and plate-loaded machines, cable stations | Leg press, pulldowns, rows, isolation |
| Turf Zone | Sleds, battle ropes, plyo boxes, suspension trainers | Finishers and conditioning |
Equipment varies by club.
A 3-day 24 Hour Fitness workout plan
| Day | Exercises (3 x 8-12 unless noted) |
|---|---|
| Day 1 · Full body A | Back squat 3 x 6-8 · dumbbell bench press · lat pulldown · dumbbell Romanian deadlift · sled push 4 x 20 m (Turf Zone) |
| Day 2 · Full body B | Trap-bar deadlift 3 x 5 · seated dumbbell shoulder press · seated cable row · leg press · cable triceps pushdown |
| Day 3 · Full body C | Goblet or Bulgarian split squat · incline dumbbell press · one-arm dumbbell row · hip thrust · battle ropes 5 x 20 s |
Train three non-consecutive days a week. Rest 2-3 minutes on the first lift, 1-2 minutes on the rest.
How to progress
- Use the rep range. Start with a weight you can lift for the bottom of the range with good form.
- Add reps, then weight. When every set hits the top of the range, go up 2.5-5 lb (1-2.5 kg) next time.
- Stop 1-2 reps short of failure on most sets.
- Run it 6-8 weeks before changing exercises.
24 Hour Fitness tips
- Racks get busy at peak hours. Start with the trap-bar deadlift on a platform, or swap squats for the leg press.
- Use 24GO for recovery days (mobility and stretching) between lifting days.
- Log every set. Track your 24 Hour Fitness workouts in GymAdapt →
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. GymAdapt is free to $24.99 a year: after the free month, Pro renews unless you cancel in Settings, and the free version stays yours either way.Questions people ask
What is the best workout app for 24 Hour Fitness?
24GO for classes, check-in, cardio and recovery; GymAdapt (our app) for a lifting plan that logs every set and raises your weights. Free to $24.99 a year; iPhone only.
Is the 24GO app free?
Yes, 24GO is free to download.
Does 24GO track weightlifting?
24GO tracks achievements like check-ins, exercise minutes and workouts and syncs with Apple Health. For set-by-set reps and weight over months, use a lifting app.
Does 24 Hour Fitness have squat racks?
Most clubs have at least two squat racks and deadlift platforms, often more. Equipment varies by club.
What is 24 Smart Start?
A multi-week starter plan inside the 24GO app with daily workout picks based on your goals, equipment and location.
A coach, not just a counter, free to start
GymAdapt builds your plan and raises your weights from what you log. Free to start; code TRYFREE01 adds a month of Pro.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $59.99 once for lifetime. iPhone only. In English, Spanish, Portuguese, French, German and Japanese.Sources
- 24GO by 24 Hour Fitness on the App Store
- 24 Hour Fitness: 24GO free mobile app
- Powerlifting Technique: 24 Hour Fitness vs LA Fitness (equipment)
- SensAI: Hevy vs Strong 2026, verified prices and free-tier limits
- SensAI: Fitbod review 2026 ($15.99/mo, $95.99/yr)
- ACSM position stand: progression models in resistance training for healthy adults
