Who STRNTH is for

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 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, periodisation and recovery-aware programming.

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.

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 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.

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

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

Pricing

Free Structured programmes and basic tracking

Plus, $4.99/mo Custom programmes, custom workouts, full HIIT builder

Pro, $14.99/mo Cloud backup, AI coach, advanced analytics

Free to download on iOS and Android. Yearly billing saves up to $124 a year, and the first 1,000 users get a founding Pro price. See the full breakdown on the pricing page.

What is STRNTH?