Personal record
Just nowNew eOneRM on Back squat
102.5kg for 5. Up from 97.5 four weeks ago. Estimated 1RM now 116kg.
Your strongest years are still ahead
Rebuild strength
properly
STRNTH is the strength training app for lifters in their 30s, 40s and beyond. Structured programmes, progressive overload tracking and proof you are getting stronger.
The difference
Progress you can see from week one
01
You open the app. Your session is ready.
No decisions. Exercises, sets, reps and weights are laid out before you lift a finger.
02
You lift. The app tracks every rep, every week.
Every session builds on the last. Weight increases automatically as you get stronger.
03
You log a set. Two taps. Done.
Tap weight, tap reps. Every set captured without breaking your flow. Log a full session in seconds.
04
You check in. The coach tells you what to do.
Green means go. Amber means ease off. Red means rest. Every signal built from your own training data.
05
The numbers tell you it is working.
Your STRNTH Index climbs session by session. Personal records, strength trends and weekly summaries. The proof is right there.
06
One app. Everything handled.
Workout planning, coaching, body tracking, HIIT, analytics and recovery. All of it in the same app.
Back squat
4 × 6
0kg
Romanian deadlift
3 × 8
0kg
Leg press
3 × 10
0kg
Calf raise
3 × 15
0kg
Back squat
kg / week
Ready to try 87.5 kg?
Back squat
Set 3 of 4
Weight
−
82.5 kg
+
Reps
−
6
+
✓
Set logged
Ease off today
Two heavy sessions in 48 hours
Rest
Lighter
Train
STRNTH Index
0
Solid
Up 7 points this block
Beginner
Strong
Elite
Structured sessions
Progressive overload
12-week programmes
STRNTH Index
Recovery tracking
Smart warm-ups
Personal records
Body fat tracking
Exercise swaps
Coach signals
Plateau detection
Quick workouts
Trend charts
Weight tracking
Overload nudges
Ask STRNTH
Deload weeks
Rest timer
Muscle balance
Custom builder
Two-tap logging
Block review
Session preview
Auto-fill weights
Weekly summary
Pause and resume
Readiness check
Goal setting
Smart adjustments
Heart rate zones
Fuel guidance
HIIT editor
Bluetooth devices
Post-workout charts
Six workout types
Lean mass tracking
Difficulty levels
Voice cues
FTP power zones
Adaptive resistance
Milestones
Works offline
Sync across devices
Welcome-back plan
Caliper guide
Reliability score
Strength analytics
12+
Week programmes
200+
Exercises built in
5
Areas of tracking
Measurable progress, every week
Numbers that climb
Lifts, reps and volume tracked week over week.
Structure in your week
Open the app. See your workout. Train.
Confidence returning
Track body changes. See strength improve over weeks.
More than a workout tracker
Six areas, one app. Pick a section.
Five tiers. One score. Months of climb.
Your STRNTH Index moves with every session you log. Watch the ring fill, watch the tier change.
Current tier
Solid · 47
47
+4 this block
13 points to Strong. Roughly four weeks at your current rate.
STRNTH Index
47
Solid
Foundation
0 to 19
Day one. The starting line.
Developing
20 to 39
Patterns lock in. Numbers begin to climb.
Solid
40 to 59
Real strength. The lifts feel like yours.
Strong
60 to 79
You move serious weight on a serious schedule.
Elite
80 to 100
Top of the model. Years of work, paying out.
A live feed of your wins
Every session feeds the coach. The coach feeds it back, colour-coded.
Trending up
YesterdayBench press load up 8% this block
Three sessions in a row added weight. Volume is climbing without redlining recovery.
Ease off
2 days agoRecovery is amber
Two heavy lower-body sessions in 48 hours. Today is a good day for mobility, or HIIT zone 2.
Serious tools for serious training
Proper tools. Real data.
Programmes that progress with you
Multi-week programmes
Structured plans with planned phases and built-in weight progression
Programme progression
See where you are and what is next
Custom programme builder
Build your own multi-week plans
Progressive overload nudges
Prompts to increase load when you are ready
Age-aware training logic
Recovery and intensity scaled for your age
Personalised kickoff
Starting weights matched to your level
Week 6 of 12
On track
Strength phase
4 sessions/week
Today's workout
Lower body strength
52 min · 7 exercises
Ready to train? Open the app.
Quick workouts
15 to 120 minute sessions, ready to go
Targeted by muscle
Pick a muscle group, get a session
Smart exercise swap
Swap exercises mid-workout
Warm-up support
Warm-up sets that build to your target weight
Frictionless logging
Log a set in two taps
Clear next-workout
Your next session is always ready
Track everything that matters
Advanced analytics
One-rep max estimates, volume and strength trends
Weekly momentum
Weekly sets, load and output at a glance
Progress charts
Charts showing progress over weeks and months
Personal record milestones
Personal records detected and logged automatically
Body metrics
Weight, body fat and lean mass tracking
Weekly summary
Weekly recap of sessions and output
Goblet squat progress
+18% this month
HIIT session
Sprint intervals
24 min · 8 rounds
High intensity, fully structured
Six workout types
Cycling, treadmill, rowing, boxing, floor work and mixed
Heart rate zones
Five zones from easy recovery to maximum effort with live colour-coded feedback
Power zones
Seven zones based on your threshold power with real-time display
Bluetooth device support
Connect heart rate monitors and smart trainers mid-session
Adaptive resistance
Adjusts trainer resistance to keep you in your target zone
Guided builder
Pick a goal, modality and duration. The app generates the full session.
Live metrics
Heart rate, power, pedal speed and speed alongside target zones
Three difficulty levels
Beginner, intermediate and advanced variants of every workout
Coaching tools
Answers when you need them
Ask STRNTH anything about your training
Calorie targets based on your activity level
Recovery status from session history
Trend data over months, not just weeks
Device support
Connect and train
Bluetooth heart rate monitors
Smart trainer support
Real-time intensity tracking
Works offline
No signal required
All data stored on device
Full functionality without internet
Fast, minimal interface
How it works
1
Set your starting point
Tell us where you are and what you want. Takes two minutes.
2
Get your programme
A structured plan matched to your life and abilities. Built instantly.
3
Train and log
Complete your first session today. Log sets in seconds.
4
See your proof
Watch your numbers climb from the start. Charts, personal records and trends.
Two minutes. Then your first session is ready.
Sign in with your email. No password. Tell us about you, and the app builds the rest.
-
1
Email one-time code
No password. A six-digit code lands in your inbox.
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2
What should we call you?
First name only. Used in coaching messages.
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3
Why do you train?
Fat loss, muscle, strength, fitness, performance, rehab.
-
4
Where do you train?
Gym, home or both. Exercises are filtered to fit.
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5
Lifting experience
Sets the starting weights and how aggressively the app progresses you.
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6
Biological sex
Personalises calorie targets and body composition maths.
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7
Age
Recovery and intensity are scaled to your age.
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8
Height and weight
KG or LBS. CM or feet and inches. Your call.
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9
Lifestyle activity
Sedentary to very active. Feeds the calorie model.
-
10
Ready to train
A progress ring fills to 100, your first session loads, and you are in.
Every session, kept
A calendar that fills in. A weekly review that lands every Sunday. A retro log for the days you forgot.
April 2026
Workout
Review
MTWTFSS
30
1
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3
4
5
6
7
8
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10
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12
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30
Calendar with proof
A month view with a dot on every day you trained. Tap the dot, see exactly what you lifted. Switch to list view to scroll the year.
Sunday review
w/c 13 AprA new top set on bench. Volume up 11%.
Workouts4 of 4
Total volume14,820 kg
Top liftBench 82.5kg x 5
RecoverySolid
Next week: push toward 85kg on bench. Recovery says you can.
Weekly reviews
Every Sunday at 6pm a personalised summary lands. Top lift, total volume, a forward look at the week ahead. Blue dots in the calendar mark each one.
Log a missed session
Tuesday 22 April
Programme slot
Week 2, Day 3 · Lower body B
Or one-off log
Build from scratch
Sets prefill from the planned session. Confirm or adjust, save, done.
Retroactive logging
Forgot to log on Tuesday? Open the calendar, tap the day, log it now. Attach it to a programme slot if you missed a session and the schedule keeps moving.
What to expect and when
Strength training at 40+ works. But it works differently. Here is what happens when you train consistently.
1-4
Weeks 1 to 4
The habit forms
Your nervous system adapts first. Movements feel more natural, weights start to climb and the habit takes shape.
Strength gains begin
Routine established
2-3
Months 2 to 3
Visible changes
Muscle starts to show. Clothes fit differently. Lifts that felt heavy become your warm-up weight. The data in the app proves what the mirror is starting to show.
Body composition shifts
Measurable progress
6+
Month 6 and beyond
Hard to recognise from week one
Your lifts are unrecognisable from week one. The weight you use now would have felt impossible six months ago. People ask if you have been doing something different.
Strength transformation
Long-term confidence
Built on evidence, not trends
Progressive overload, periodisation and recovery science. Every programme in STRNTH is built on these.
- → Progressive overload
- → Periodisation
- → Recovery science
- → Age-aware programming
→
Progressive overload tracking
Gradually increase weight, reps or sets over time to keep getting stronger
→
Multi-week periodisation
Structured training blocks with planned intensity phases and deload weeks
→
Recovery-aware programming
Monitors your training load and flags when you need to ease off
→
Age-adapted intensity
Adjusts volume and intensity based on where you are in life
Built for the way lifters actually train
The small stuff that adds up. Logged once so you never lose a rep.
In the workout
-
Two-tap logging
Tap weight. Tap reps. Set complete.
-
Weight stepper
Plus and minus chips on every set. 0.5kg or 5lb steps.
-
KG or LBS per set
Toggle units on the set row, mid-workout.
-
Auto-fill from last time
Weights and reps prefilled from the last session of this exercise.
-
Bodyweight aware
Weighted (W) and assisted (A) loads count toward your true 1RM.
-
TUT stopwatch
A full-screen timer with countdown beeps for tempo work.
-
Rest timer that survives
Beeps come through with the screen locked. No more lost rests.
-
Modified workout save
Swapped exercises mid-session? Save the new version with one tap.
-
Manual log
Log a workout you did away from the app. Yesterday counts too.
-
PT summary
A clean factual recap to share with your coach between sessions.
Coach depth
-
Five strength tiers
Foundation, Developing, Solid, Strong, Elite. One score, one ladder.
-
Three PR types
Estimated 1RM, top weight, top reps at a weight. All tracked.
-
Plateau detection
Spots a stalled lift before you do, with a specific suggested change.
-
Reliability score
Percentage of planned sessions actually done over 30 days.
-
Coach signals feed
Gold for records, green for trending up, red for ease off.
-
Milestones
Your first 100kg squat. Your first chin-up. Held forever.
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Block review
A ten-slide debrief at the end of every training block.
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Welcome-back plan
Two weeks off and the app builds your restart, not from zero.
HIIT depth
-
Cycling intensity model
Pick RPE, heart rate or power as your primary target.
-
Voice cues
Phase, countdown and round changes spoken aloud. Male or female voice.
-
FTP and zones
Set FTP once, get seven power zones automatically.
-
Adaptive resistance
Trainer wattage nudged to keep you in your target HR zone.
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Pre-save validation
The editor flags dense sessions, missing warm-ups, contradictory zones.
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Post-workout charts
Heart rate, power and cadence plotted across every interval.
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Pedalling auto-pause
Stop pedalling, the timer pauses. Start again, it resumes.
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Connected devices
BLE heart rate monitors and smart trainers, paired and remembered.
Always on
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Sync across devices
Phone, tablet, new phone. Your data follows you.
-
Works offline
Train in basements and lifts. Syncs when you come up for air.
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Light, dark, system
Theme follows your OS or pick your own.
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Sunday summary
A weekly recap notification at 6pm so you start the week informed.
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Inactivity nudges
A friendly tap with your top lift if life pulls you away.
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Email code sign-in
No password. Six digits. Done.
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Account isolation
Switch users on a shared device, data stays clean.
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Settings depth
Theme, target days per week, rest defaults per exercise type, more.
The Locker Room
Train with the community
Pro members share their custom programmes and HIIT workouts with the community. Browse what is working for others, preview every session before you commit and add the best ones to your own training.
Share your work
Publish any custom programme or HIIT workout you have built. Personal data is removed. It goes live after review.
Discover new training
Browse community programmes and HIIT sessions filtered by split, days per week, duration or modality. Preview every session before you commit.
Quality guaranteed
Every submission is reviewed before it appears in the feed. No spam, no unsafe content. Sessions that do not meet the standard do not go live.
Available on Pro
See pricing
Questions we hear most
“I already know how to train”
STRNTH adds structure to your knowledge, surfaces blind spots and tracks your progress.
“I want something that grows with me”
Advanced analytics, custom programme builder and depth that scales to your level.
“I don't want generic AI”
Trained on strength principles, not random fitness content. It suggests. You decide.
“I need proof this is working”
Charts, personal records, weekly summaries, body metrics. The proof is in the app, not in a promise.
“I don't have time for friction”
Log a set in two taps. Start a workout instantly.
“My body doesn't recover like it used to”
Age-aware programming and recovery tracking are core features, not afterthoughts.
“I haven't trained in years”
The onboarding sets your starting point. Weights and intensity match where you are now, not where you used to be.
“Do I need to know about lifting to start?”
No. Every session tells you what to do, how much weight and how many reps. Just follow the plan.
Three plans. Start free.
Pick what fits. Switch any time. Yearly saves up to $124 a year.
Free
$0The starting point. No card required.
- Complete onboarding and baseline
- Free programmes and basic tracking
- HIIT presets and free workouts
- Workout history on this device
Plus
$4.99
/month
$44.99
/year
Saves $14.89
Custom programmes and the full catalogue
- Custom programme builder
- Custom workouts and custom HIIT
- Add your own exercises
- Full programme catalogue and HIIT presets
- Retroactive logging on past dates
Most popular
First 1,000 users
Pro
$14.99
/month
$179.88
$54.99
/year
Saves $124.89
Everything in Plus, with cloud backup and the AI coach
- Everything in Plus
- Cloud backup across devices
- AI weekly review and reactivation prompts
- Plateau coaching and overload signals
- Ask STRNTH AI from your training history
- Build this week from recent training
- Community programmes: enrol and publish
Start training properly today
Free to download. Start your first session today.
No card required. No commitment.