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A plan built around your week
Pick your days and we schedule every session. Each one shows exactly which exercises, sets and reps are next.
6,500+workouts logged as of
Gym tracking for women
Your strength plan.
Built for you.
STRONG is a strength-training app for women on iPhone and Android that plans your training around your period, going lighter on your low-energy days and raising your weights the rest of the month as you get stronger.
Download on theApp StoreGet it onGoogle Play
Now on iPhone and Android
Everything you need to get stronger.
No random workouts. A plan that knows what you lifted last time and what comes next.
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Lighter days when you need them
If you want, the plan takes your cycle into account: lighter sessions on the days your energy usually drops, and your easy week around your period. It learns your rhythm from the periods you log, even if your cycle isn't regular.
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Know exactly what to lift
Warm-ups worked out for you. Weights go up when you hit the top of your reps, in steps that fit your gym's plates.
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Missed a day? Your week adapts
Move a session with one tap. If the week gets full, it moves on to next week or two sessions combine into one. Nothing gets lost.
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See how strong you've become
Monthly check-ins put your photos side by side, next to the strength you gained. Your photos never leave your phone.
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Every exercise explained
Every exercise has a guide with images: setup, form cues, common mistakes and the muscles it works. Plus short Learn articles.
Start in three minutes.
- 1
Tell us about you
Your goal, your experience, where you train, which days work for you and, if you like, how your period affects your energy.
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Get your plan
A multi-week program with the right exercises and starting weights, and reps set for your goal.
- 3
Lift and progress
Log your sets. STRONG raises the weight when you're ready and keeps your week on track.
Backed by the evidence
Should you train by your cycle phase?
Not by phase. A 2020 meta-analysis of 78 studies found only a trivial dip in performance early in the cycle, and reviews since then find no reliable effect on strength or muscle gains. What does change is how you feel. So STRONG asks when your energy usually drops: the days before your period, the first days, or both. Those days get lighter, your easy week lands around your period, and the rest of your training keeps moving forward. What the research says
- Optional, and you can turn it off anytime
- Lighter sessions, never skipped progress
- Learns your rhythm from the periods you log
- Stored only on your phone
Sources: McNulty et al., Sports Medicine 2020 · Colenso-Semple et al., Frontiers 2023 · UEFA consensus 2025
Your body data stays yours.
Progress photos, body weight and cycle data are stored only on your phone. They are never uploaded to our servers or seen by anyone else.
Guides
- Is it OK to work out on your period?Lifting on your period: what the research says and how to scale a session when cramps or fatigue hit.
- How to work out when you're tired before your periodFatigue before your period is common. How to plan lighter PMS workouts without stalling your program.
- Do cycle syncing workouts actually work?What the studies on cycle phase and strength training found, and how to plan your lifting around symptoms.
- What is a deload week, and how often should you take one?What a deload week is, how often to take one, and what a deload workout looks like set by set.
- Progressive overload for women: what it is and how to do itHow to add weight, reps or sets over time, how big each step should be, and what to do when a lift stalls.
Frequently asked questions
Is STRONG for beginners?
Yes. Tell us you're new and you get lighter starting weights, a short guide before each new exercise and an extra practice set while you learn. Confident lifters get upper/lower, push/pull/legs and more.
Do I have to track my cycle?
No. It's optional. If you turn it on, you set when your last period started, your usual cycle length, and how much and when your energy drops. You can change any answer, turn it off or delete the data anytime in Settings, and your plan updates right away. If your cycle is irregular, tap “My period started today” when it starts and the next days are planned lighter; after two similar cycles the app predicts the next one.
Can I work out on my period?
You can. Health services such as the NHS even suggest gentle exercise for period pain. If some days feel heavier, STRONG can plan them lighter instead of skipping them. More in our guide: Working out on your period.
Do I need a gym?
No. There are gym programs, a dumbbell program for training at home, and My Plan works at home too.
How does the app know which weight to use?
It starts from your experience level, or from a related lift you've logged, then learns from every set. When every set reaches the top of your rep range with effort to spare, the weight goes up next time.
How much does it cost?
STRONG is a subscription. In the US it costs $9.99 a month or $39.99 a year, and you can start the yearly plan with a 7-day free trial (App Store prices as of October 2026). In other countries the app shows the price in your local currency. You can cancel anytime in your App Store or Google Play settings.
Which languages does it support?
English, Portuguese (Brazil) and Spanish.
Get stronger, one session at a time.
Download STRONG and get your plan today.
Download on theApp StoreGet it onGoogle Play
Now on iPhone and Android