Upper A was missed
↓Next actionContinue with the next planned session—no unsafe catch-up day.Your fitness. Handled.
A fitness plan that changes when your life does.
STHENO Fitness builds your training and nutrition around your life—then keeps adjusting as you train, miss workouts, travel, get stronger and check in.
35 questions · No credit card · See your personalized starting plan
190 lb3 × 8Previous 185 × 8
NUTRITION1,730 / 2,400 kcal
142g / 180g protein
The plan is just the beginning
Your life changed. Your plan should too.
Missed workoutTravel weekGot strongerLess timeDifferent equipmentRecovery changed
Not another workout generator
A generated workout is a beginning—not coaching.
STHENO stays involved before training, during the session, between workouts, at check-in and when real life changes the plan.
- Starts with your context
- Guides the work in front of you
- Uses what you actually complete
- Explains the next adjustment
Ongoing coaching
What happens after your plan is built?
- Day 1
STHENO learns your life
Goals, schedule, equipment, experience and nutrition shape your starting plan.
- Tuesday
You complete the workout
What you actually lifted—not what was merely scheduled—becomes the new baseline.
- Thursday
Work blows up
A missed session does not ruin the week. STHENO shows the next useful session.
- Next week
Your press improves
Hit the target cleanly? Your next load recommendation responds.
- Travel week
The equipment changes
Tell STHENO you have a hotel gym and your exercise options change.
- Check-in
The estimate meets reality
Performance, recovery, adherence and body trends guide the next adjustment.
- Next block
Your program evolves
The next plan starts with evidence from the work you actually completed.
Training
Hit your reps? We’ll tell you when it’s time to progress.
Open a complete workout with previous performance, load guidance, instructions, swaps, logging, a rest timer and personal-record feedback.
Explore the training experienceDumbbell Bench Press3 sets · 6–10 reps
185 lb8 reps2 left✓
Previous: 180 × 8 · Next guidance: 190 lb
Nutrition
If the starting target misses, the next decision uses your real trend.
Get personalized calorie and macro targets, then see how your day is tracking without turning nutrition into a second job.
Explore free nutrition tools142gprotein168gcarbs54gfat
- Breakfast · Greek yogurt bowl420
- Lunch · Chicken rice bowl680
- Snack · Protein shake220
Progress
See what changed—and what to do next.
STHENO connects what you are doing with how you are progressing, then turns the numbers into guidance you can understand.
Illustrative product data—not a customer result.WORKOUTS21 / 24PERSONAL RECORDS4GOAL OUTLOOKOn track
Reviewed movement demo
Exercise guidance
Know what to do. Know how to do it.
An exercise name is not instruction. STHENO pairs the movement with setup, execution, useful cues, common mistakes, what you should feel and reviewed substitutions.
- Set up
- Plant your feet, set the bench, and bring the dumbbells into a stable start.
- Useful cue
- Lower with control; press while keeping your shoulders organized.
- Modify when
- The range creates sharp, worsening, or joint-focused pain.
Show me the change
Real-life input. A clear next action.
185 lb × 8 with two reps left
↓Load guidanceTry 190 lb with the same rep target.Dumbbells to 50 lb and one bench
↓Workout changeKeep the movement patterns; use reviewed dumbbell alternatives.Trend is slower than the starting estimate
↓Nutrition reviewReview adherence and the trend before making one measured adjustment.When life changes
Miss a workout? Your week changes.
Tell STHENO what changed. You’ll see the smallest useful adjustment before anything important changes.
- Short on time today
- Training in a hotel gym
- Need a reviewed exercise swap
- Getting stronger than the current target
- Nutrition trend needs a closer look
YOU SAID
“I only have 25 minutes today.”
FULL BODY A · 52 MIN↓Priority session · 24 min
Review before applyingSquat, press and row stay. Optional volume moves out.
Built for the week you actually have
The setting changes. The work can still count.
STHENO Coach
Questions come up. Ask your coach.
Get direct help with training, exercise substitutions, nutrition guidance, progress and supported plan changes.
What weight should I use next?What can I substitute?How am I progressing?How can I hit my protein target?
STHENO CoachUses your current plan and logged history
What weight should I use next?
Your last three completed sets were 185 lb for 8 reps with two reps left. The current load guidance is 190 lb. Keep the same rep target and record how it feels.
Fitness guidance—not diagnosis or medical care.We ask before we build
Good coaching starts by knowing you.
Your answers shape the starting plan. They are not a promise or a prediction. The work you complete gives STHENO better information for what happens next.
✓ Goals and training experience✓ Weekly schedule and session length✓ Available equipment and environment✓ Exercise preferences and constraints✓ Nutrition context and normal routines✓ Real-life considerations that affect consistency
Static plan or ongoing direction?
A plan built once can’t coach what happens next.
- Built once
- Assumes the week goes perfectly
- Doesn’t know what you completed
- Travel breaks the schedule
- Leaves you to decide what changes
- Starts personalized
- Tracks what actually happens
- Responds to missed sessions
- Uses workout performance and check-ins
- Tells you what to do next
One membership
Training, nutrition and the next adjustment—in one membership.
Start with the complete 14-day trial. No payment method is required. STHENO is not a replacement for every use case for an in-person trainer. It gives you connected training, nutrition, exercise guidance, tracking, check-ins and plan adjustments for $14.99 per month.
See full pricing detailsor $119 annually · save $60.88
- Personalized training
- Daily nutrition tools
- Progress and goal outlook
- Coach and plan adjustments
- 30-day money-back guarantee
Built for a clearer answer
Fitness advice is abundant. Clear ongoing direction is not.
STHENO was created to answer one practical question: What should I do next?
Matthew David
Certified Personal Trainer · Founder, STHENO Fitness
Useful before you join
Clear answers, free.
FREE TOOL
Calorie & TDEE Calculator
Estimate the energy your body uses in a typical day.
Use tool →FREE TOOLMacro Calculator
Turn a calorie target into practical protein, fat, and carbohydrate ranges.
Use tool →FREE TOOLProtein Calculator
Estimate a useful daily protein range for your goal.
Use tool →getting startedHow to Start Working Out When You Don’t Know Where to Begin
Start smaller than your motivation suggests: two repeatable full-body sessions beat an elaborate plan you cannot sustain.
Read guide →getting startedHow Many Days a Week Should You Work Out?
Two to four well-designed days cover most goals; the right number is the one your recovery and schedule support.
Read guide →getting startedThe Best Workout Schedule Is the One You Can Actually Keep
A schedule becomes effective through repetition, not novelty.
Read guide →Common questions
Start with clarity.
What is STHENO Fitness?
STHENO is personalized fitness coaching that connects your training, nutrition guidance, progress, and coaching in one experience.
Is STHENO good for beginners?
Yes. Your experience, equipment, schedule, and goals shape your starting plan, and the exercise library explains setup, execution, useful cues, and common mistakes.
How personalized is my training plan?
Your plan uses the information you provide, including your goals, experience, available days, session length, training environment, equipment, preferences, and relevant limitations.
What happens if I miss a workout?
You do not need to start over. Use STHENO Coach or the plan-adjustment tools to explain what changed and get a practical next step for your schedule.
Can I train at home or while traveling?
Yes. Your available equipment shapes the program, and you can update STHENO Coach when your equipment or schedule changes.
Does STHENO include nutrition guidance?
Yes. STHENO provides high-level fitness nutrition guidance aligned with your goal, including calorie and macronutrient targets where appropriate. It is not medical nutrition therapy.
Why pay for STHENO when free fitness apps exist?
Free apps can be useful for isolated workouts, food logs, or exercise ideas. STHENO is for people who want those pieces connected: a plan shaped around their situation, practical nutrition guidance, progress signals, and coaching adjustments when life changes—at a fraction of the cost of a personal trainer.
Can I cancel?
Yes. Signed-in members can open Account, select Manage billing, and manage or cancel their Stripe subscription.
Can I export my data?
Yes. Account > Data & privacy provides an authenticated ZIP export containing a complete JSON file plus readable CSV files for supported time-series data, including stored assessment, plan, workout, nutrition, activity, and progress records.
Start where you are
Your fitness plan should fit your life.
Complete the assessment and see what STHENO would build around you.
Build My Free Plan