YOUR PERSONAL TRAINER, WHEREVER YOU GO

Your workout.
Already planned.

Tell us where you are now and how often you can train. We choose every workout, rep, starting weight, cardio session, and recovery day for you.

3×full-body days
2×cardio days
0workouts to plan yourself
01

YOUR STARTING POINT

Build my plan

Your numbers set the right pace and safe starting loads. You can change them anytime.

BODY & GOAL
AGE & SAFETY

You must be age 15 or older to use Stronger for Longer.

We encourage a healthy, sustainable lifestyle built around movement, balanced nutrition, hydration, sleep, and recovery. Stop if you feel pain and consult a qualified healthcare professional when needed.

MOVEMENT & ACCESSIBILITY OPTIONAL

Show your coach what feels comfortable today. Tap each area to change its status.

Green Feels good Yellow Hurting — modify Red No-go today

Tap a body area to cycle its color. Red areas are removed from today’s loading plan; yellow areas start lighter with extra support.

This is a workout preference tool, not a diagnosis. New, severe, or unexplained pain should be assessed by a qualified health professional.
TRAINING FREQUENCY

Choose a schedule you can repeat for the full 4-week cycle.

EXPERIENCE & GOAL

This changes exercise complexity, rep ranges, starting percentages, and the style of each routine.

Training experience
Primary goal
YOUR USUAL FACILITY

We’ll select exercises that fit the type of facility—not ask you to inventory every machine.

DIAGNOSTIC LIFTS OPTIONAL

Enter a recent comfortable max. If you’re unsure, leave it at 0—we’ll start conservatively.

YOUR STARTING TARGET
30 lbto lose over approximately 20 weeks

No account needed · Your data stays on this device · Built for sustainable progress

YOUR PLAN TRAVELS TOCommercial gyms•Community fitness centers•Hotel gyms•Apartment gyms•Your local gym