6,500+workouts completed

Strength training for women

Your strength plan.
Built for you.

Tell us your goal, your experience and the days you can train. STRONG plans every session, raises your weights when you're ready and, if you want, plans lighter days around your period.

Download on theApp StoreGet it onGoogle Play

Coming soon to 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.

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.

Lighter days when you need them

If you want, the plan takes your cycle into account and schedules lighter sessions on the days your energy usually drops. It learns your rhythm from the periods you log, even if your cycle isn't regular.

Know exactly what to lift

Weights go up when you hit your reps, in steps that fit the plates at your gym. Down to 1 kg on upper-body lifts.

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.

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.

Every exercise explained

A library with images and clear form cues, so you lift with confidence from the first session.

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.
2
Get your plan
A multi-week program with the right exercises, sets and starting weights.
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

Training that adapts to how you actually feel.

Research shows that training by cycle phase doesn't change results. What matters is how you feel. So instead of rigid phase plans, STRONG lets you tell it when your energy usually drops: the days before your period, the first days, or both. Those days become lighter, and the rest of your training keeps moving forward.

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

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.

Questions

Is STRONG for beginners?

Yes. Tell us you're new and you get a program that teaches the main lifts with lighter starting weights. Experienced lifters get advanced splits.

Do I have to track my cycle?

No. It's optional. If you turn it on, you only set when your last period started and how much your energy changes. You can turn it off or delete the data anytime. If your cycle is irregular, the app learns its rhythm from the periods you log.

Do I need a gym?

No. There are gym programs and a dumbbell program for training at home.

How does the app know which weight to use?

It starts from your experience level and then learns from every set you log. When you hit all your reps with effort to spare, the weight goes up next time.

How much does it cost?

STRONG is a subscription, monthly or yearly. Prices are shown in your local currency in the app. 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.