Training, food and progress in one free app.

Enter the weight and reps you can do today and your goal. Strenla plans each session in between, then adjusts the remaining sessions after every workout you log.

Build a repeating training week with workout and rest days, or use plan setup to create a starting routine from your equipment, experience and goals.

One card with what to do now, such as starting today's workout, with one button. Below it, today's meals, your current task and your measurements, each ticked off or logged with one tap.

Create strength plans with weights and reps, bodyweight exercises with a chosen share of bodyweight, or timed endurance and speed plans for holds, distance and rounds.

Answer questions about your goals, equipment and experience to create a starting training routine, alongside a meal plan matched to your diet and preferences.

Train shows today's workout from your routine as a simple list. Start workout logs it one set at a time in Focus mode, or open an exercise to log it from the list, with warm-ups and notes. Review dates, sets and progress on each exercise's page.

Train one set at a time in a full-screen view with your next target and rest timer.

See suggested lighter warm-up sets before working sets and count down your rest between sets.

Replace an exercise with an alternative that trains the same muscles, for the current session or a repeating routine.

Tag exercises with muscles, create custom muscles, and see front-and-back body graphics that light up the muscle groups used by an exercise, today's session or a routine. The routine editor also counts muscle hits and shows gaps in a training cycle.

See completed and planned sets, workout history and progress toward each exercise goal.

Choose individual muscles or muscle groups, then review completed exercise sets by day, week or month. Select several to compare their training, and open a time period to see the exercises and sets behind its totals.

Record a video of a set to review your technique, keep a form reference and share it with your coach.

Choose a target and bar weight, enter the plates you own, and see the closest loadable weight using as few plates as possible. The diagram shows each side of the bar; your setup is remembered on that device, and Focus mode can use it for a set. Works without an account.

Build repeating day-by-day meal plans with portions. Mark meals eaten, skip or swap a meal, add unplanned meals and copy a day to reuse it.

Choose calorie and protein targets, dietary preferences, cuisines, cooking time and available ingredients to get a meal plan with recipes.

Write recipes in everyday measures: 2 eggs, ½ cup of oats, 1 tsp of oil, 200 ml of milk. Every ingredient comes with the measures that suit it (pieces, spoons, cups or ml) and their typical weights, which you can change. Ready-made meals and the meals the planners make use them too; grams and nutrition are worked out for you.

Create meals from ingredients, enter portions and instructions, and see calories and protein, carbohydrates and fat calculated from the ingredients.

Browse and edit ingredients and meals, including Indian and international foods and vegetarian and vegan options.

Start with ready-made exercises, muscles, ingredients and meals, then edit them to fit your plans.

Add up meal-plan ingredients for 1 to 30 days, then check items off while shopping or copy the list.

See how many servings of each meal to prepare and the combined ingredient amounts for the days you choose.

Find a meal or ingredient with similar or higher protein at similar calories when changing a plan.

Review what you ate: daily and weekly calories, protein, carbohydrates and fat from the meals you ticked off and the ones you added.

Food shows today's calories so far and the meals from your active meal plan: tick one off with a tap, or open it for its recipe, to skip it or swap it.

Log bodyweight, waist, arms or any measurement in one go and see the trend, alongside your strength goals and the month's activity.

Keep a priority-ordered focus list and work through one task at a time. Give a task a deadline and a lead time: it shows the days left and turns urgent in time, and urgent tasks move to the front faster. Give it a start date to keep it out of your list until that day, or make it repeat every day, week, month or year. In Focus mode, swipe right for Done or left for Later.

Link any tasks in order with Blocked by and Blocks, so each joins your list only when the ones before it are done. A plan holds the tasks you add to it and every task linked after them, and plans can wait for other plans too. Each plan has its own page showing its tasks step by step with their deadlines; delete a plan and its tasks go too.

Finished tasks wait in a bin for a day, so you can restore one you closed by mistake.

Review logged workouts, meals and measurements on a monthly calendar.

Find friends by username, accept friend requests and send private messages. Friends can block or remove a contact; messages are kept for 30 days.

Send a friend a copy of an exercise, routine, meal, meal plan or ingredient, with an optional note. The share appears as a card in the friend's chat, where they can open and review it. Routine and meal-plan contents come along; workout history is not shared.

Open a shared-item card from chat or the Shared screen, preview the copy and choose whether to add it. When names conflict, choose whether to keep your item or use the one your friend sent. Remove items from your Shared list when you are done with them; they stay in the chat. Later edits do not change either person's copy.

Choose a friend as a workout or diet coach. They can manage that area of your plan and copy their own exercises, routines, meals, meal plans and ingredients straight into it, with measurement access controlled by you.

Estimate your one-rep max from a weight and rep count using six formulas.

Find which plates to load on each side of the bar for a target weight.

Find a small next step in weight or reps, and chain progress across sets.

Each screen shows the one thing to do now and keeps the rest a tap away: less used options in a ⋯ menu, details that open when you tap them, and a quiet look with fewer boxes and labels.

Type a muscle group or an everyday word like back, legs or arms to find every muscle in it, and the exercises that work them.

Train and Food show all the days of your routine and meal plan in one row under the title, today marked and done days ticked. Tap any day to see it or make it today.

Today comes first; pick the tabs after it (Train, Food, Measurements and Tasks to start). Everything else, from friends and coaching to settings and help, is on You, behind your picture.

Install Strenla on a phone or computer. Core training and planning pages work offline, and saved changes sync when a connection is available.

Find app pages, tools, settings, muscles, exercises, meals and friends by typing.

Changes to plans and app settings are saved as you work.

Undo supported changes such as workout swaps and meal updates shortly after you make them.

Every time and day shows in your local time, on any device. Travel and your history moves with you, so a late-night workout stays on the day you did it.

Choose the appearance, accent colour, text size and the sections in your navigation menu.

Use Strenla free with a username and password; an email address is not required.