STRONG

STRONG is a strength-training app for women on iPhone and Android. Answer a few questions (your goal, your experience, where you train and which days work for you) and you get a multi-week program with the right exercises, starting weights and reps for your goal.

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. If the week gets full, it moves on to next week or two sessions combine into one, so nothing gets lost.

Cycle support is optional. Instead of training by cycle phase (a large meta-analysis found only a trivial effect of cycle phase on performance), STRONG asks when your energy usually drops: the days before your period, the first days, or both. Those days get lighter, your easy week lands around your period, and the rest of your training keeps moving forward. It learns your rhythm from the periods you log, even if your cycle isn't regular, and you can turn it off or delete the data anytime.

Beginners get lighter starting weights, a short guide before each new exercise and an extra practice set while they learn. Confident lifters get upper/lower, push/pull/legs and more. There are gym programs and a dumbbell program for training at home.

Every exercise has a guide with images: setup, form cues, common mistakes and the muscles it works. Monthly check-ins put your progress photos side by side with the strength you gained, and your photos never leave your phone.

STRONG is a subscription: $9.99 a month or $39.99 a year in the US, and the yearly plan can start with a 7-day free trial. It is available in English, Portuguese (Brazil) and Spanish.