Next sessionUPPER
Start Strenua Adaptive
Adaptive strength system
Your weights. Your recovery. Your next session, calculated.
- Auto-progression
- Fatigue-aware
- On-device
Est. 2025Open it. Train.
Your next session is waiting on Home, built from the training you have logged. Recovery, time and this week’s work sit right beside it.
Full body
RecoveryREADY
Your completed training guides the plan. Add today’s check-in to refine it.
3 this week
Session time~45 min
60 min selected
7 exercises · 18 sets
Step 1 of 5 · Your goal
What are you training for?
Five questions. Then the coach builds a programme around your goal, equipment and time.
Build MuscleHypertrophy focus
Get StrongerStrength focus
Lose FatBody recomp
General FitnessBalanced approach
Every number, explained.
Reps, effort, rest and the reason for each change are on the screen where you train, never hidden in a report.
Questions, answered.
How does the on-device coaching work?
Strenua's workout engine runs on your iPhone using your profile, available equipment, completed training and readiness check-ins. Optional sign-in uses Firebase for account sync and cloud backup; core planning and logging remain available offline.
What equipment do I need?
Whatever you have access to. Strenua plans around your equipment profile, whether you train in a fully equipped commercial gym, a home setup with dumbbells, or with bodyweight only.
What makes the programming evidence-based?
Strenua combines equipment-aware exercise selection, logged-performance progression, RIR targets, planned set ranges, recovery-aware deload and return sessions, and readiness check-ins. These features provide decision support, not medical advice or guaranteed results.
Does it integrate with Apple Health?
Yes. Strenua can read from and write to Apple Health, so completed workouts sit alongside the rest of your health data.
Is there an Android version?
Not currently. Strenua is available for iPhone, and an Android version has not been announced.