GymAdapt: the lifting half of weight loss
Pick "Lose fat" and GymAdapt builds a strength plan that protects your muscle while you are in a deficit, with videos and weights picked for you. Free to start; code TRYFREE01 gives a month of Pro free. How to lose fat without losing muscle →
Most "weight loss workout" apps are cardio playlists. Cardio burns calories, which helps. But when you eat less, your body also loses muscle unless you give it a reason to keep it, and lifting is that reason. The best setup is simple: one food app to set the deficit, one training app to protect your muscle.
Why lifting matters for weight loss
A meta-analysis of older adults with obesity found that resistance training during calorie restriction prevented much of the muscle loss that dieting alone caused. Keeping muscle keeps you stronger, helps you look leaner at the same weight, and makes the weight easier to keep off. Eating enough protein (around 1.6 g per kg of body weight) helps too.
The best workout apps for weight loss
1. GymAdapt (our app)
Free: An AI-built plan for your goal, days, equipment and injuries; unlimited workouts; a video for every lift; full logging; 3 new AI plans and 5 coach messages a week; the first 30 days of adaptive weights.
Paid: Pro is $4.99/month or $24.99/year (7-day free trial), or $79.99 once for lifetime. It keeps adaptive weights on after day 30 and removes the weekly AI limits. Code TRYFREE01 gives a month of Pro free.
2. Apple Fitness+
Free: A free trial, often with a new Apple device.
Paid: $9.99/month or $79.99/year.
3. Nike Training Club
Free: Everything; the app is free.
Paid: None.
And the food app to pair it with
| Food app | Best for | Free version | Price (US) |
|---|---|---|---|
| MyFitnessPal | Biggest food database | Yes | $19.99/mo · $79.99/yr |
| MacroFactor | Calorie target that adjusts to your real weight trend | Trial | $71.99/yr |
| Cronometer | Detailed nutrients | Yes | Gold $10.99/mo · $59.99/yr |
US prices, October 2026. Your App Store shows your local price, which can differ.
A weight-loss week that works
- Lift 2 to 4 times a week, full body or upper/lower. Keep the weights as heavy as you can manage.
- Walk daily or add 1 to 3 cardio sessions; it adds up without wrecking recovery.
- Eat a moderate deficit (losing roughly 0.5 to 1% of body weight a week) with plenty of protein.
- Judge progress over weeks, not days. Water swings hide fat loss.
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. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Questions people ask
What is the best workout app for weight loss?
Pair a strength app with a food tracker. GymAdapt builds a fat-loss lifting plan (free tier; our app, iPhone only); MyFitnessPal or MacroFactor handle food.
Is cardio or weights better for weight loss?
Both help. Cardio burns more calories per session; lifting keeps your muscle while you diet. The best results come from doing some of each, plus a calorie deficit.
Can I lose weight with just a workout app?
Exercise helps, but weight loss is mostly driven by eating fewer calories than you burn. Most people do best with a food tracker too, at least at the start.
Will lifting make me bulky while losing weight?
No. Building noticeable muscle takes a calorie surplus and years of training. In a deficit, lifting helps you keep the muscle you have.
Is GymAdapt good for weight loss?
It handles the training side: choose "Lose fat" and it builds a plan that protects your muscle. It does not track food, so pair it with a food app.
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 $79.99 once for lifetime. iPhone only. In English, Spanish, Portuguese, French, German and Japanese.