Record each set as you go. Your previous performance and personal bests appear beside each exercise.
Choose a few comfortable options for 3–5 minutes. Keep it gentle and pain-free.
Three adaptable full-body sessions to start. Move days around, change session length or swap movements. Rest and lighter movement count too.
Choose a load you can control with good technique and a little in reserve. When all sets feel comfortable at the top of the rep range, consider a small increase. No need to beat a number every session.
You can shorten a session, take an extra rest day or choose a walk, Pilates or gentle mobility instead. Rest is productive.
Use this as a guide, not a diagnosis or a rulebook. Cycle context is optional.
If you feel comfortable, follow the plan and keep good technique. Progress only if it feels right.
Consider a shorter session, lighter loads, fewer sets or a comfortable alternative. Skip optional extras.
Consider rest or gentle movement. Avoid pushing through pain or worsening symptoms.
Stop if movement causes pain or symptoms worsen; follow any advice or restrictions from your health professional.
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Tell STRONGER what you want to work towards and what equipment you have. You can leave anything blank or choose “prefer not to say”.
Select what you can actually access. Choose bodyweight only if you have no equipment. Home and gym can be set separately.
This helps you flag movements that may need modifying. STRONGER does not diagnose or replace advice from a physio or healthcare professional.
No calorie counting. No weight-loss pressure. No guilt-based streaks. Your goals can change, and your plan can change with them.