What does the evidence say about structure and results?
In the 2025 trial, three groups followed the same kind of full-body program for 10 weeks. One was supervised by a coach, one used an app with videos, progress tracking and feedback, and one received only a written PDF plan. Adherence was 88.2% for the supervised group, 81.2% for the app group and 52.2% for the PDF group. All groups gained strength. The supervised group gained more on the squat, while bench press gains were similar across groups.
None of the groups was a free log, so this does not prove that a program beats a log. It does show that a plan on its own, with no feedback, was the hardest to stick with.
When does a structured program fit better?
- You are new to lifting and do not know what to do next.
- You have limited time and want each session decided in advance.
- You tend to repeat the same easy exercises.
A program removes decisions. That helps most when deciding is the hard part.
When does a free log fit better?
- You are experienced and already know how you progress.
- Your schedule changes a lot and you train when you can.
- You enjoy choosing exercises by feel.
A free log still gives you data. It does not tell you what to do next, so you must decide when to add weight or reps.
Can you combine both?
Yes, and many lifters do. Follow a plan for the main lifts, then log extra sessions in the same history. Review the log once a week and adjust the plan when the numbers say so.
Roarer is built around one active multi-week program, and free or off-plan sessions go into the same history, so you can follow a plan and still log what you do outside it.