Who STRNTH is for
STRNTH is built for lifters in their 30s, 40s and beyond who want structured, evidence-based strength training. It suits people returning to training after a break, experienced lifters who want better programming, and anyone who finds that the standard fitness apps were built for a younger audience.
What the app does
STRNTH combines six training areas in a single app: structured multi-week strength programmes, session logging with progressive overload tracking, HIIT interval training, body composition tracking, AI coaching and a community programme library.
The core system is built around three principles: progressive overload (gradually increasing weight and volume over time), periodisation (planned intensity phases and deload weeks) and recovery-aware programming (adjusting load based on how your body is responding).
Key features
- Structured programmes — 4, 8 and 12-week plans with built-in deload weeks and automatic weight progression
- Age-aware programming — recovery time, volume and intensity scaled to your age
- STRNTH Index — a single overall strength score that climbs from Foundation to Elite as you train
- Progressive overload nudges — automatic prompts to increase load when you are ready
- Recovery tracking — green, amber and red signals based on your actual training data
- AI coaching — weekly summaries, plateau detection and answers to training questions
- HIIT training — six modalities, heart rate zones, Bluetooth device support and a custom editor
- Body tracking — weight, body fat and lean mass over time
- The Locker Room — a community library of member-built programmes and HIIT sessions
- Offline support — full functionality without an internet connection
Pricing
STRNTH is free to download on iOS and Android. The free tier includes structured programmes and basic progress tracking. The Plus tier (£4.99 per month, or £39.99 per year) adds custom programmes, custom workouts, the full HIIT builder and the full training history. The Pro tier (£11.99 per month, or the founding yearly offer for the first 1,000 users) includes everything in Plus and adds cloud backup across devices, plus the AI coach: age-aware programming, advanced analytics, AI coaching answers, weekly reviews and block reviews.
The difference from other apps
Most workout tracker apps are designed around single-session logging. STRNTH is built around training blocks — sequences of weeks that get harder in a planned way, then back off so your body recovers. This is how strength coaches design programmes. The app brings that logic to individual training without needing a personal trainer.
The age-aware element is specific to STRNTH. Training in your 40s requires longer recovery, more careful volume management and different intensity ceilings than training in your 20s. The app models this from the start rather than treating everyone the same.
Platform
STRNTH is available on iOS and Android. The app works offline and syncs across devices.
Download free
Free to download on iOS and Android. No card required to get started.