Sthenos Download
The training record that grows with you

Your training has a memory.

Keep workouts, sets, RIR, exercise history, body metrics, and editable plans in one structured record. AI can help with the context — you keep the decisions.

Download on the App Store See what's inside

Free during early access · Unlimited plans and workouts · AI uses your own key

Sthenos active workout logger showing sets, reps, RIR and a rest timer
Every setkept in your training history
297+structured exercise records
Your datareviewable and exportable
Your callAI assists; you decide
From the Sthenos team

We built training a memory.

A plan is useful. A record of how you responded to it is more valuable.

Most trackers are designed around today's session. Most AI tools are designed around today's answer. But good training decisions depend on context: what you lifted, how hard it felt, which exercises you changed, and what actually progressed.

That context compounds. After months and years, your history becomes something a generic prompt cannot recreate — a record of your training life and the decisions that shaped it.

AI can generate another plan. It cannot regenerate your history.

Sthenos keeps the details together and gives them structure: sets and RIR, plans and phases, exercise relationships, body metrics, progress, and the people who help you show up.

Use AI when it helps. Keep every change visible. Keep the record yours.

Sthenos
— The Sthenos team Lifters who got tired of the spreadsheet

A record that gets richer every session

Planning, exercise knowledge, logging, recovery, and progress—kept together instead of scattered across apps and spreadsheets.

Your training HQ

Everything, the moment you open it.

Today's session, muscle readiness, and weekly volume — so you always know what to train and whether you're recovered for it.

  • Muscle readiness & systemic stress
  • Weekly volume vs. your targets
  • One tap to start today's workout
Sthenos home dashboard with muscle readiness and weekly volume
Free plan library

Start from a plan. Change anything.

Download serious templates from the cloud library, then make them yours — swap exercises, move days, adjust volume, add deloads. Good plans should be explored, not just followed.

  • Full training blocks: weeks, phases, rest days
  • Mesocycle & microcycle structure built in
  • Remix without losing the plan's intent
Sthenos training plan with Week 1 to 4 microcycles
Exercise discovery

Know why an exercise earns its place.

Every exercise carries its science: target muscles, movement profile, axial loading, tension peak, and smart substitutions — so swapping never breaks the plan.

  • Muscle profiles & secondary weights
  • Movement tier & fatigue cost
  • Guides and technique notes
Sthenos exercise detail with muscle groups and movement profile
Progress that means something

Watch every lift climb.

Open any exercise to its own progress: estimated 1RM over time, current vs. record, and a full history of every logged session — not just a list of past workouts.

  • Estimated 1RM & 10RM trends
  • Current, progress, and personal record
  • Dated set-by-set history
Sthenos exercise progress chart with estimated 1RM trend and history
Serious logging

Log like you mean it.

Sets, reps, weight, RIR, and rest — with your previous numbers right there so you know exactly what to beat. Built for the gym floor, not a spreadsheet.

  • Previous-set targets on every row
  • RIR & set-quality tracking, when you want it
  • Simple or advanced logging modes
Sthenos active workout logger for Push Day
In-gym experience

Rest, timed. Momentum, kept.

A rest timer that follows every set and lives on your lock screen, so you're back under the bar on time — without staring at the app between sets.

  • Auto rest timer per exercise
  • Lock-screen live activity
  • Set-quality check-ins that respect your judgement
Sthenos rest timer running during a workout
Accountability, not social media

Train with people you actually know.

No feeds, no follower counts, no stranger rankings. Add training partners face to face, share plans with your circle, and compete on the only thing that matters: showing up.

  • Private training circles
  • Share & remix plans with friends
  • Consistency over ego
Sthenos accountability circle with training partners
Contextual assistance

It should feel like Sthenos understands you.

Import a messy plan, get substitution ideas, or ask why a week is built the way it is. Supported flows use relevant training context, while every suggestion stays visible and editable.

  • Import plans from text, spreadsheets, PDFs
  • Every change is visible and editable
  • Bring your own Gemini, OpenAI, or OpenRouter key
Sthenos AI workout assistant

Most trackers remember a session.
Sthenos keeps the context.

Sthenos records the work, then connects it to your plans, exercise knowledge, progress, and accountability.

Feature
Sthenos
Most
trackers
Log sets, reps, RIR/RPE & rest timers
✓
✓
Free library of editable training plans download, remix, run
✓free
✕build your own
Progress charts & insights
✓included
🔒paywalled
Full training blocks mesocycles, phases, deloads
✓plan & edit
~log only
Exercise science built in SFR, muscle maps, smart swaps
✓
✕
Accountability with people you know private circles, not a feed
✓
✕
Transparent AI: import & explain plans
✓you decide
✕

Comparison reflects the common paid logger category as of 2026. Both approaches log well — Sthenos is for lifters who also want to understand and shape their training.

Where we're going

One training record. Two product paths.

This is our current direction, not a promise of dates or a claim that these features are available today.

Workout Planner

Make the training record more useful every year you keep it.

Build from a user-owned history toward explainable decisions, richer exercise knowledge, and permissioned collaboration.

  • Continuous plan adaptationVersioned proposals based on performance, recovery, missed work, and changing constraints.
  • Deeper training ontologyStructured movement, resistance-curve, ROM, tempo, stability, and regional-bias data.
  • Science provenanceEvidence quality, citations, uncertainty, and disagreement attached to recommendations.
  • Coach and athlete workflowsScoped access, plan review, template lineage, and visible approvals.
  • Broader wearable contextMore recovery and readiness sources with clear provenance and user control.
  • Permissioned Sthenos APIUser-authorized access for assistants, coaches, wearables, exports, and webhooks.
Sthenos

Get Sthenos on iPhone

Start building the training record only you can own. Plans and workout templates are unlimited during early access; optional AI uses your own provider key.

Download on the App Store