About this tool

STRONG is a strength-training app for women on iPhone and Android. Tell it your goal, experience, where you train and which days work for you, and it builds a multi-week program with the right exercises, starting weights and reps.

Every session shows exactly what to lift. Warm-ups are worked out for you, and weights go up when you hit the top of your reps, in steps that fit your gym's plates. Missed a day? Move a session with one tap and your week adapts.

Cycle support is optional: instead of training by cycle phase, STRONG asks when your energy usually drops and plans those days lighter, with your easy week around your period.

Gym and at-home dumbbell programs, an exercise library with images and form cues, and monthly check-ins that put your progress photos side by side with the strength you gained. Your photos never leave your phone.