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Accounts are optional. You can complete setup, generate workouts, and subscribe without signing in. If you want backup and sync across devices, open Settings or Cloud Backup and choose Sign in with Apple or Sign in with Google.

About two minutes. During setup, you’ll set your training experience level (beginner, intermediate, or advanced), available equipment, and how many days per week you can train. Your first periodised programme is generated immediately after.

Whatever you have access to. During setup, you tell Strenua what equipment is available — full commercial gym, home dumbbells, barbell-only, or bodyweight. The programme adapts exercise selection to match your setup.

Not currently. Strenua is iOS-exclusive because the on-device intelligence runs on Apple’s Neural Engine via CoreML. This is a technical requirement, not a business decision. There is no timeline for an Android version.

Strenua offers two plans: £5.99 per month or £69.99 per year (equivalent to approximately £5.83/month). Both plans include a free trial. All billing is handled through the Apple App Store.

Your free trial begins automatically when you first subscribe through the app. You won’t be charged during the trial period. If you cancel before the trial ends, you won’t be charged at all.

Open your iPhone Settings, tap your name at the top, then Subscriptions. Find Strenua and tap Cancel Subscription. You’ll keep access until the end of your current billing period. Strenua cannot process cancellations directly — all subscription management goes through Apple.

Refunds are handled by Apple, not Strenua. Visit reportaproblem.apple.com, sign in with your Apple ID, find the Strenua charge, and submit a refund request. Apple typically responds within 48 hours.

Yes. Go to Settings → Apple ID → Subscriptions → Strenua. You can switch plans there. If upgrading from monthly to annual, the change takes effect immediately. If downgrading, it takes effect at the end of your current billing period.

Your on-device training data stays on your iPhone — it’s never deleted by cancellation. You lose access to the intelligent programming features (new workout generation, autoregulation adjustments) but retain your training history. You can resubscribe at any time to resume.

After each set, you log your Reps in Reserve (RIR) — how many more reps you could have done. Strenua uses this to gauge your true effort and adjusts future sessions accordingly. If you’re consistently hitting RIR 0–1, the programme may schedule a deload. If you’re at RIR 3–4, loads increase.

Periodisation is the systematic organisation of training into phases. Strenua structures your programme into accumulation (building volume), intensification (increasing load), and deload (managed recovery) phases. Each phase typically lasts 3–4 weeks. This isn’t random — each session has a specific purpose within your training block.

A deload is a planned reduction in training volume and intensity, typically 40–50% below normal. Strenua programmes deloads automatically when it detects accumulated fatigue approaching your Maximum Recoverable Volume. Deloads are where adaptation happens — they’re a feature of the programme, not a penalty.

Yes. You can build your own collection of personalised exercises and swap exercises within a session. The programme will adjust subsequent sessions based on whatever you actually perform. The autoregulation adapts to your real training, not just what was prescribed.

Strenua applies progressive overload automatically, capped at 7% per session to prevent injury. After each session, the system recalculates your training variables using estimated 1RM data (Brzycki and Epley formulas) and adjusts loads as a percentage of your estimated max.

No. All workout data — exercises, sets, reps, weights, performance history — stays on your iPhone. The intelligence that generates your programmes runs locally on your device’s Neural Engine via CoreML. There is no cloud server storing your training data.

If you choose to sign in for backup and sync, Strenua stores the minimum needed for that account: a unique user ID from Apple or Google, your email address (or Apple’s private relay address), and subscription status from Apple. If you stay signed out, your training profile and workouts stay on-device.

Yes. Workout generation, logging, autoregulation, and all training features work completely offline. An internet connection is only needed if you choose sign-in for sync or when the app checks subscription status with the App Store.

Go to the Profile tab in the app, then Account Settings, then Delete Account. This removes your authentication data and cancels any active subscription. Your on-device training data remains on your phone until you uninstall the app. You can also email privacy@strenua.app to request deletion.

Yes. Strenua reads and writes to HealthKit with your permission — this integration runs entirely on-device through Apple’s frameworks. No health data is transmitted to external servers.

Ensure you’ve completed the initial profile setup (training level, equipment, frequency). If the issue persists, try closing and reopening the app. Programme generation runs on-device and requires no internet, but it does need your profile to be complete.

First, check that your subscription is active in Settings → Apple ID → Subscriptions. If it shows active but Strenua doesn’t recognise it, tap Restore Purchases in the app’s settings. If the problem continues, email support@strenua.app with your Apple ID email.

Strenua’s intelligence runs on your device’s Neural Engine, which is optimised for this workload. If performance degrades, try restarting the app or your device. Ensure you’re running the latest version of iOS and Strenua. If slowness persists on a specific iPhone model, let us know at support@strenua.app.

Check that notifications are enabled for Strenua in Settings → Notifications → Strenua. Also check that Do Not Disturb or a Focus mode isn’t blocking them. Strenua only sends notifications if you’ve opted in and have a session scheduled.

Email support@strenua.app with a description of what happened, what you expected, and your iPhone model and iOS version. Screenshots help. We review every report.