The STHENO standard

Useful guidance with visible limits.

STHENO turns established fitness principles into practical starting decisions. We show where an answer is an estimate, preserve the context behind changes, and do not present education as diagnosis.

How recommendations are made

Deterministic rules use the information a person provides—goal, experience, schedule, equipment, training history, and relevant constraints—to produce a starting range. Subsequent changes should use completed training, reported effort, recovery, and trend data rather than a one-time prediction.

Evidence and editorial status

Articles identify their author, update date, methodology version, evidence notes, and whether independent review occurred. STHENO does not imply independent medical review where none occurred. Published content is edited for a clear claim, practical decision, limits, and safety boundary.

Exercise library

Only production exercises with reviewed status appear publicly. Profiles expose the content version, exercise taxonomy, education, caution context, and media provenance. Product 12 schematics are original STHENO illustrations, not scraped third-party demonstrations.

Tools and estimates

Calculators are deterministic and repeatable. Results are starting ranges—not diagnoses, guarantees, or precise measurements of metabolism or body composition. Each tool explains its inputs, useful interpretation, and main limitations.

Safety boundary

STHENO provides fitness education and coaching support. It is not emergency care and does not diagnose injury, illness, eating disorders, or other medical conditions. Sharp pain, chest pain, faintness, neurological symptoms, or unusual shortness of breath require appropriate qualified care.