Training built around your week
Answer 12 quick questions. Get a strength plan that fits your schedule, your equipment and your goal, in your inbox in about a minute.
- MonFull body AGoblet squat 3 × 8 · Push-up 3 × 8–12 · Row 3 × 10
- WedFull body BHip hinge 3 × 8 · Overhead press 3 × 8 · Lunge 2 × 10
- FriFull body A+Same moves, one more rep than Monday
Two lines, one plan
Your life on one side, your goal on the other. The plan is what connects them.
- 01
Tell us about your week
Days, minutes, equipment, experience, and anything that needs care, like a sore knee.
- 02
Your plan is built
Strong Body's coaching rules shape it and AI fits it to your answers. Every plan is checked against safety rules before it's sent.
- 03
Open your inbox
Your plan arrives by email in about a minute, in English or Spanish. Keep it, print it, start today.
What's in your plan
A short, doable plan you can start this week, not a 40-page program.
- A weekly splitMatched to the days you actually have.
- Every session, written outExercises with sets, reps and notes on how hard to push.
- Warm-up and recoveryHow to start each session and how to bounce back between them.
- How to progressWhen to add weight or reps, so week four beats week one.
- Habits for your first weekSmall steps that make training stick. No guilt.
- Food basics, when they fitSimple protein and energy pointers for adults whose answers make them a good fit.
Built with care
A plan should fit your body as it is today. A few questions make sure it does.
Sore joint or old injury?
Tell us where. Your plan avoids loading it and suggests gentler options.
Pregnant or postpartum?
You get a gentler plan and a clear note to check with your doctor or midwife first.
Between 13 and 17?
Your plan focuses on technique and fun, with no calorie or weight-loss talk.
A health condition?
Your plan is adapted, and we recommend getting the all-clear from a doctor before you start.
Free now. More soon.
We're starting free so the plan can earn its place in your week.
- NowFree personal plans by email
- NextYour plan in a web app: log workouts and adjust as you go
- LaterA phone app paired with the web app, plus an optional monthly plan
Free tips, every week
Short, practical training tips on Instagram and YouTube. Same coach, same voice as your plan.
Questions
Is it really free?
Yes. Plans are free during early access. If we add a paid plan later, we'll say so clearly before you pay anything, and the plan you already have stays yours.
How is my plan made?
Your answers go through Strong Body's coaching and safety rules, and Google's Gemini AI writes the plan to fit them. Your name and email are never sent to the AI.
Is this medical advice?
No. It's general fitness information. If you have pain, an injury, a medical condition or are pregnant, talk to a health professional before you start.
What happens to my answers?
They're used only to build and email your plan. Health answers are deleted after 90 days. Nothing is sold or shared for advertising.
I didn't get my email
It usually arrives within a few minutes. Check Promotions and Spam, and search for “Strong Body”. Still nothing after 15 minutes? Make sure the email address was typed correctly and try again.
Is there an app?
Not yet. A web app comes first and a phone app later. Join the updates list and you'll hear when each one is ready.