Free · No ads

One lift a day.
Get stronger.

Soliday is a free strength training app built on one idea: the simplest program you can actually stick with is the one that works.

Strength · One · LIft · a · Day → SOLIDAY

Download on the App Store Learn the System

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One Dumbbell

All you need is an adjustable dumbbell (or a set of fixed dumbbells) and a chair. Train at home. No gym, no commute, no excuses.

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Zero Decisions

Open the app. It tells you what to do, how heavy, how many. Tap to complete each set. Done in 15 minutes.

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Progressive Overload

The app adds weight for you, automatically. When you hit a wall, it tells you when and how much to deload. The only proven way to get stronger.

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Built-in Rest Timer

Automatic countdown between sets. You'll know exactly when to go again. No guessing, no watching the clock.

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Progress Charts

See your strength go up over weeks and months. The sawtooth curve of progress: load, deload, reload higher.

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Your Data, Yours

Your log lives on your phone. We back it up in the background so you never lose it when you switch phones, and you can export your complete data anytime. Free, no ads.

How It Works

Pick up the dumbbell

Five exercises, one per day, rotating. Tap a name to watch how it's done:

Bulgarian Split Squat lower push
Single-Arm Press upper push · vertical
Single-Leg Deadlift lower pull
Single-Arm Row upper pull
Single-Arm Bench Press upper push · horizontal

Do 5 reps, 3 sets per side

Weak side first. Same weight for all sets. Rest 2-3 minutes between sets. The whole thing takes about 15 minutes.

Add a little weight next time

The app suggests your next weight. You confirm based on what your dumbbell actually has. Small increments, consistently, over months.

Hit a wall? Deload and rebuild

When it gets too heavy, step back 4 weeks of progress and climb again. You'll pass your old number and keep going. This is the cycle: load, deload, reload.

The System

Equipment	One adjustable dumbbell + a chair or bench
Exercises	5 single-arm/single-leg compound movements
Daily volume	5 reps × 6 sets (3 per side)
Frequency	1 exercise per day, 5-day rotation
Progression	Add weight when all sets are complete
Deload	Go back 4 weeks when you hit a wall
Time	~15 minutes per session
Cost	Free.

Who This Isn't For

I always mark the boundaries honestly. This system is not built for you if:

You want to become a bodybuilder or chase maximum hypertrophy — that needs higher volume and a more complex program. Take another road.
You're already an intermediate barbell lifter past linear progression — you need periodization, not this.
You want fancy variety and a new routine every week — this is deliberately monotonous. It works through consistency, not novelty.
You just want to move around aimlessly and don't care whether you progress — the whole point is progressive overload. No added weight, no point.

But if you just want to get stronger at home, with the lowest possible friction, steadily, for years — this was built for you.

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Soliday is live on the App Store

Free, no ads, no account. One lift a day.

Download on the App Store →

Android is on the way — email support@onelift.org and we'll let you know.

One lift a day.Get stronger.