Features
Which one are you?
STRNTH fits how you train. Find the type that sounds like you and see what the app gives you.
Give me a workout
You want to open the app and be told exactly what to do.
Structured programmes
4, 8 or 12 week plans with harder weeks and easier weeks planned in.
Automatic weight progression
You squatted 50kg in week one. By week six the app has you at 62.5kg and you did not have to think about it.
Deload weeks
Every fourth week the weights drop so your body rebuilds.
Quick workouts
Sessions from 15 minutes to two hours, ready the moment you open the app.
Targeted sessions
Pick a muscle group and a complete session appears.
Smart warm-ups
Warm-up sets at 40, 60 and 75 percent of your target before the working sets start.
Rest timer
Finishes your rest with a beep, even with the screen locked.
Exercise swaps
Bench taken? Tap the exercise and pick an alternative.
Welcome-back plan
Two weeks off and the app builds your restart, not from zero.
Community programmes
Browse the Locker Room and add another member's programme to your own training.
I'll build my own
You know what you want. The app gives you the tools to make it.
Custom workout builder
Name it, pick the exercises, set the targets.
Custom programme builder
Your own multi-week plan, 2 to 6 training days a week, with progression built in.
HIIT days in programmes
A programme day can hold a HIIT session instead of a strength workout.
Your own exercises
Add anything the catalogue is missing.
HIIT editor
Build interval sessions block by block, or let the guided builder generate one.
Build from a description
Type the workout in plain words and the app turns it into a session.
Connect your AI
Build workouts and programmes with Claude, ChatGPT or Gemini.
Publish to the Locker Room
Share what you have built. Whether your name appears on it is up to you.
I'll log it my way
However the session happened, there is a way to get it recorded.
Two-tap logging
Tap weight, tap reps and the set is logged.
Log as you train
Type each exercise as you go. The draft survives even if the app is killed.
Describe a finished workout
Write what you did in plain words and it becomes a tracked workout.
Retroactive logging
Forgot Tuesday? Open the calendar, tap the day and log it now.
Cardio in your workout
Runs, rides and rows logged with distance and pace alongside your lifts.
Exercise notes
A note on any exercise, kept with your history.
Import your history
Bring years of workouts across from Hevy or Strong.
Works offline
Train in a basement. It syncs when you come back up.
Push me hard
Structured intervals with your numbers live on screen.
Fifteen ready-made sessions
Cycling, treadmill, rowing, boxing, floor work and mixed, at three difficulty levels.
Heart rate zones
Five zones, colour-coded live from your monitor.
Power zones
Set your FTP once and get seven zones automatically.
Bluetooth devices
Heart rate monitors and smart trainers, paired and remembered.
Adaptive resistance
The trainer wattage is nudged to keep you in your target zone.
Voice cues
Every phase change called out loud, in a male or female voice.
Auto-pause
Stop pedalling and the timer pauses. Start again and it resumes.
Post-workout charts
Heart rate, power and cadence plotted across every interval.
Coach me
Every session you log teaches the app something about you. This is where it talks back.
STRNTH Index
One number for how strong you are, climbing from Foundation to Elite.
Personal records
Beat your best and a badge appears the moment it happens.
Trend charts
See the exact week things changed.
Plateau detection
A stalled lift is spotted before you notice it, with a specific fix.
Readiness signals
Green means train, amber means ease off and red means rest.
Weekly summary
Every Monday, a coaching recap that reads like someone watched every session.
Block review
A ten-slide debrief at the end of every training block.
Ask STRNTH
Type a question and the answer comes from your own data.
Muscle balance
A chart shows where your volume goes and what to add.
Body tracking
Weight, body fat and lean mass, with a caliper guide.
Fuel guidance
Calorie and macro targets matched to your goal.
Progress photos
Private, locked behind Face ID, with a before and after compare.
PT summary
A clean recap to share with a real coach.
The philosophy
Built on evidence, not trends
Every programme in STRNTH is built on progressive overload, periodisation and recovery science.
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.
Common questions
Questions we hear most
I already know how to train
STRNTH adds structure to what you already know, and the tracking shows you the blind spots.
I want something that grows with me
The analytics and custom programme builder give it depth that scales to your level.
I don't want generic AI
The AI is trained on strength principles, not random fitness content. It suggests, you decide.
I need proof this is working
The proof is in the app: charts, personal records, weekly summaries and body metrics.
I don't have time for friction
You can log a set in two taps and start a workout the moment you open the app.
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.