# Strenla

> Strenla, also known as Strength Progression Planner, is a free workout planner and strength training tracker for the web. It plans each workout from your current lifts to your strength goals using progressive overload, then adapts after sessions you log. It also includes gym routines, meal planning, recipes, calorie and macro tracking, grocery lists, meal prep, body measurements, coaching and free training calculators. Install it on a phone or computer; core training and planning features work offline.

How the app is laid out (since Strenla 0.5): Today comes first, with one card for what to do now (such as starting today's workout) and today's meals, task and measurements below it. The tabs after Today are the user's choice (Train, Food, Measurements and Tasks to start: the four key features). Everything else, from friends and coaching to the calculators, settings and help, is on You, opened from the user's picture at the top; search and chats are also at the top.

People may also look for Strenla as a gym workout planner, progressive overload tracker, meal planner with grocery lists, calorie and macro tracker, 1RM calculator, or barbell plate calculator. These are free features described below and on the public feature pages.

## Public pages

- [What is Strenla?](https://strenla.com/): A strength training planner and meal planning app.
- [All Strenla features](https://strenla.com/features): Detailed public descriptions of every app feature, available without signing in.
- [What's new](https://strenla.com/whats-new/): Every release with the date and the features it added, newest first.
## Training

- Progressive overload plans: 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. (latest change: Strenla 0.1.0)
- Routines: 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. (latest change: Strenla 0.2.0)
- Today: 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. (latest change: Strenla 0.5.13)
- Exercise types: 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. (latest change: Strenla 0.3.26)
- Plan setup: Answer questions about your goals, equipment and experience to create a starting training routine, alongside a meal plan matched to your diet and preferences. (latest change: Strenla 0.3.29)
- Session logging and history: 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. (latest change: Strenla 0.5.13)
- Focus mode: Train one set at a time in a full-screen view with your next target and rest timer. (latest change: Strenla 0.3.16)
- Warm-up sets and rest timer: See suggested lighter warm-up sets before working sets and count down your rest between sets.
- Exercise swap: Replace an exercise with an alternative that trains the same muscles, for the current session or a repeating routine. (latest change: Strenla 0.4.2)
- Muscles, muscle groups and body diagrams: 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. (latest change: Strenla 0.3.32)
- Progress charts: See completed and planned sets, workout history and progress toward each exercise goal.
- Training tracker: 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. (latest change: Strenla 0.4.27)
- Form videos: Record a video of a set to review your technique, keep a form reference and share it with your coach.
- Plate calculator: 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. (latest change: Strenla 0.3.15)

## Diet and meal planning

- Meal plans: 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. (latest change: Strenla 0.4.20)
- Diet planner: Choose calorie and protein targets, dietary preferences, cuisines, cooking time and available ingredients to get a meal plan with recipes. (latest change: Strenla 0.3.30)
- Kitchen measures: 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. (latest change: Strenla 0.4.29)
- Meal and recipe builder: Create meals from ingredients, enter portions and instructions, and see calories and protein, carbohydrates and fat calculated from the ingredients.
- Food library: Browse and edit ingredients and meals, including Indian and international foods and vegetarian and vegan options.
- Starter library: Start with ready-made exercises, muscles, ingredients and meals, then edit them to fit your plans. (latest change: Strenla 0.3.33)
- Grocery list: Add up meal-plan ingredients for 1 to 30 days, then check items off while shopping or copy the list. (latest change: Strenla 0.4.1)
- Meal prep: See how many servings of each meal to prepare and the combined ingredient amounts for the days you choose. (latest change: Strenla 0.4.1)
- Meal and ingredient swaps: Find a meal or ingredient with similar or higher protein at similar calories when changing a plan. (latest change: Strenla 0.3.34)
- Food tracker: Review what you ate: daily and weekly calories, protein, carbohydrates and fat from the meals you ticked off and the ones you added. (latest change: Strenla 0.3.5)
- Today's meals: 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. (latest change: Strenla 0.5.13)

## Body and habits

- Measurements: Log bodyweight, waist, arms or any measurement in one go and see the trend, alongside your strength goals and the month's activity. (latest change: Strenla 0.5.13)
- Tasks: 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. (latest change: Strenla 0.4.33)
- Task plans: 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. (latest change: Strenla 0.4.41)
- Task bin: Finished tasks wait in a bin for a day, so you can restore one you closed by mistake. (latest change: Strenla 0.4.39)
- Activity calendar: Review logged workouts, meals and measurements on a monthly calendar.

## Friends and coaching

- Friends and chat: Find friends by username, accept friend requests and send private messages. Friends can block or remove a contact; messages are kept for 30 days. (latest change: Strenla 0.2.0)
- Share exercises, routines, meals, meal plans and ingredients in chat: 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. (latest change: Strenla 0.4.28)
- Review and import shared items: 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. (latest change: Strenla 0.4.29)
- Workout and diet coaching: 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. (latest change: Strenla 0.4.22)

## Free tools

- 1RM calculator: Estimate your one-rep max from a weight and rep count using six formulas.
- Plate calculator: Find which plates to load on each side of the bar for a target weight. (latest change: Strenla 0.3.15)
- Micro overload calculator: Find a small next step in weight or reps, and chain progress across sets.

## The app

- A calm, simple app: 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. (latest change: Strenla 0.5.13)
- Find muscles by group: 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. (latest change: Strenla 0.5.25)
- Every day in view: 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. (latest change: Strenla 0.5.25)
- Choose your tabs: 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. (latest change: Strenla 0.5.13)
- Works offline: Install Strenla on a phone or computer. Core training and planning pages work offline, and saved changes sync when a connection is available.
- Search: Find app pages, tools, settings, muscles, exercises, meals and friends by typing. (latest change: Strenla 0.4.3)
- Autosave: Changes to plans and app settings are saved as you work. (latest change: Strenla 0.3.27)
- Undo recent changes: Undo supported changes such as workout swaps and meal updates shortly after you make them.
- Your own time zone: 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. (latest change: Strenla 0.4.29)
- Personalise the app: Choose the appearance, accent colour, text size and the sections in your navigation menu.
- Free account: Use Strenla free with a username and password; an email address is not required.

## Guide (how each feature works)

- [Why Strenla](https://strenla.com/pages/help?topic=tour): The problem Strenla solves, and everything it does, in a 2½-minute video.
- [How Strenla works](https://strenla.com/pages/help?topic=how): The idea in two minutes: a start, a goal, and a plan that adapts to every session.
- [Today](https://strenla.com/pages/help?topic=today): What to do now, in one card, then the rest of today to tick off.
- [Install the app](https://strenla.com/pages/help?topic=install): Put Strenla on your home screen so it opens full screen, like an app.
- [Finding your way](https://strenla.com/pages/help?topic=menu): Today, then the tabs you choose; You (your picture) for everything else.
- [Create an exercise](https://strenla.com/pages/help?topic=new-exercise): Two numbers, today and your goal, and Strenla plans every session in between.
- [Exercises & their progress](https://strenla.com/pages/help?topic=exercise): Each exercise has its own page: progress, the next session, a graph and history.
- [Edit an exercise](https://strenla.com/pages/help?topic=edit-exercise): Change the goal, pace, ranges, sets, rest, name or muscles. History stays.
- [Adaptive plans](https://strenla.com/pages/help?topic=adaptive): Plans that learn from what you log, and set a new goal when you reach yours. Strength, Endurance and Speed.
- [Kinds of exercise](https://strenla.com/pages/help?topic=exercise-kinds): Strength, bodyweight, endurance and speed: which to pick for each exercise.
- [Endurance & Speed exercises](https://strenla.com/pages/help?topic=timed): Timed exercises: last longer (plank, stair climber) or finish faster (rounds, laps, km).
- [Log a session](https://strenla.com/pages/help?topic=session): Today's routine day: tick off each set, rearrange exercises, and move on to the next day.
- [Focus mode](https://strenla.com/pages/help?topic=focus): One set at a time, full screen, with the rest timer and what comes next.
- [Form videos](https://strenla.com/pages/help?topic=form-videos): Film a set to check your form, keep a benchmark, and let your coach see it.
- [Warm-up sets](https://strenla.com/pages/help?topic=warmups): Lighter sets before your first working set, worked out for you and never saved.
- [Rest timer](https://strenla.com/pages/help?topic=rest-timer): Counts down your rest after every set; set the − and + amounts to your liking.
- [Routines](https://strenla.com/pages/help?topic=routines): Your repeating training week: days of exercises (and rest), in order.
- [Muscles](https://strenla.com/pages/help?topic=muscles): Tag exercises with muscles; a body diagram shows what an exercise, a session or a routine works.
- [Workout history & notes](https://strenla.com/pages/help?topic=workout): Every logged workout keeps its date, time, sets and a note for next time.
- [Exercise tracker](https://strenla.com/pages/help?topic=exercise-tracker): Review exercise sets by day, week or month, grouped by individual muscles or muscle groups.
- [Food today](https://strenla.com/pages/help?topic=diet): Today's meals from your active meal plan; tick each off with Done.
- [Grocery list and meal prep](https://strenla.com/pages/help?topic=grocery-list): Everything your meal plan needs for the next few days: the ingredients to buy, or the meals to cook in one go.
- [Search](https://strenla.com/pages/help?topic=search): Find any tool, page or setting, and your own muscles, exercises, meals and friends, by typing.
- [Food tracker](https://strenla.com/pages/help?topic=diet-tracker): What you ate each day, a week at a time, like a screen-time chart.
- [Meal plans](https://strenla.com/pages/help?topic=meal-plans): Repeating day-by-day plans of meals; the active one is what Today and Food show.
- [Recipes](https://strenla.com/pages/help?topic=meals): Recipes from your ingredients in grams; calories and macros add up as you type.
- [Ingredients](https://strenla.com/pages/help?topic=ingredients): Your food library, per 100 g. Calories are worked out from the macros.
- [Plan setup](https://strenla.com/pages/help?topic=setup): Answer a few questions and get a training routine and a meal plan made for you.
- [Starter library](https://strenla.com/pages/help?topic=starter): Ready-made muscles, foods and meals with recipes to start from.
- [Measurements](https://strenla.com/pages/help?topic=measurements): Bodyweight, waist, arms or anything else, with history and a trend graph.
- [Tasks](https://strenla.com/pages/help?topic=tasks): A focus list: one task at a time, most important first.
- [Task plans](https://strenla.com/pages/help?topic=task-plan): Make a plan, add its tasks, put tasks and plans in order and see it step by step.
- [Activity calendar](https://strenla.com/pages/help?topic=activity): A month calendar of everything you logged: workouts, meals, measurements and more.
- [Friends & chat](https://strenla.com/pages/help?topic=friends): Add friends by username, chat, and share plans with them.
- [Share with friends](https://strenla.com/pages/help?topic=sharing): Send a friend a copy of an exercise, routine, meal plan, meal or ingredient.
- [Get a coach](https://strenla.com/pages/help?topic=coaching): Make a friend your workout coach or diet coach; they plan, you train.
- [Coach someone](https://strenla.com/pages/help?topic=coach-clients): Work in a client's account and copy workout or diet items directly into their plan.
- [1RM calculator](https://strenla.com/pages/help?topic=1rm): Estimate your one-rep max from any set.
- [Micro overload](https://strenla.com/pages/help?topic=micro): The smallest step up from a set that still counts as progress.
- [Plate calculator](https://strenla.com/pages/help?topic=plates): Which plates to put on each side of the bar for a weight.
- [Appearance](https://strenla.com/pages/help?topic=appearance): Background, accent colour and text size, previewed as you choose.
- [Account & password](https://strenla.com/pages/help?topic=account): Settings, username, password, signing out and deleting your account.
- [Feedback & questions](https://strenla.com/pages/help?topic=feedback): Tell us what you think, ask a question or report a problem.
- [Glossary](https://strenla.com/pages/help?topic=glossary): Every term in Strenla, explained in one line.

## Free tools

- [1RM calculator](https://strenla.com/pages/1rm-calculator)
- [Plate calculator](https://strenla.com/pages/plate-calculator)
- [Micro overload calculator](https://strenla.com/pages/micro-overload)
- [Plan an exercise](https://strenla.com/pages/new-exercise)

Sign up (free, no email): https://strenla.com/pages/signup

## Releases, newest first (current version: 0.5.25)

### [Strenla 0.5.25: Your days, one tap away](https://strenla.com/whats-new/0/5/25/) (2026-10-30)

Train and Food show every day of your routine and meal plan in a row under the title.

- Train and Food show the days of your routine and meal plan in one row under the title: today is marked and the days you’ve done have a tick. Tap any day to see it, swipe for more.
- Search muscles by their group: type chest, shoulders, back, legs, arms or core and every muscle in it shows up, on Muscles, when choosing an exercise’s muscles, on Exercises and in Search.

### [Strenla 0.5.18: Video guides with a voice](https://strenla.com/whats-new/0/5/18/) (2026-10-29)

A narrated video guide for every part of the app, and videos that start straight away.

- Every video guide now talks you through it, and there are new ones: Plan setup, Today, kinds of exercise, muscles, making a routine, meal plans, recipes, ingredients, the grocery list and meal prep, measurements, tasks and task plans.
- Videos start playing almost straight away, even on a slow connection, and the Help guide groups them by Train, Food and Body & tasks.
- Train on a rest day if you feel like it: Today has Train anyway, and Train lets you add any exercise to a rest day. The day becomes a workout like any other; your routine stays as it is.
- The training tracker opens on the muscles of the exercise you logged last.
- Help is one tap away on every page: the ? at the top (Help in the side menu on a computer) opens the tutorial for the page you’re on.

### [Strenla 0.5.17: Why Strenla, in a video](https://strenla.com/whats-new/0/5/17/) (2026-10-29)

A narrated 2½-minute video on the problem Strenla solves and everything it does.

- The Help guide opens with “Why Strenla”: a narrated video on why so many people stop making progress, and how Strenla’s training plans, meal plans, measurements and tasks fit together to fix it. Share it with anyone you train with.

### [Strenla 0.5.15: Text sizes that fit](https://strenla.com/whats-new/0/5/15/) (2026-10-28)

Five text sizes, from Tiny to Larger, and a slightly smaller Default.

- Appearance and plan setup offer five text sizes, Tiny, Small, Default, Large and Larger, each of which fits every screen. Default is a touch smaller than before; Large is the old Default.

### [Strenla 0.5.13: A calmer, simpler Strenla](https://strenla.com/whats-new/0/5/13/) (2026-10-28)

A completely redesigned app: less on each screen, everything easier to find.

- Today shows the one thing to do now, with one button, then today’s meals, your task and your measurements, each in its own section. Tick a meal or the task off with one tap, or put the task off with Later.
- Choose your tabs: Today comes first, and the tabs after it are yours (Train, Food, Measurements and Tasks to start). Anything not in your tabs, from friends and coaching to the calculators, settings and help, is on You, behind your picture.
- Train is today’s workout as a simple list with one Start workout button; open an exercise to log it from the list. Your exercises, routines and muscles are right below.
- Food shows today’s calories and meals you tick off with one tap; open a meal for its recipe, to skip it or swap it. Meal plans, recipes, ingredients, grocery list and meal prep are right below.
- Today’s workout shows the muscles it works on the body. Once you’ve had every meal, Next day moves your meal plan on right from Today; your task shows its priority and deadline.
- Creating an exercise is calmer: your numbers fold into one line once the plan is built, the plan reads in plain words, and every session folds away until you want it.
- Tasks and plans redone: one card with Later and Done, everything else one tap below it; Add with + at the top, Delete in ⋯.
- Coaching is its own simple screen: My coaches and People I coach. Each coach shows who they are, what they see (switches that save themselves) and how to change them.
- Friends and chat redone: Chats and Shared side by side, + to add friends, times on messages and day headings, a full-screen chat on phones, and Accept right in the chat when someone asks to be friends.
- A measurement’s page shows your latest reading big, how much it changed, and Log right under it; then the trend and your recent readings.
- Muscles today sits at the top of Train: tap it to see each muscle, how often today’s workout hits it, and the body.
- Making meal plans and recipes is like the routine editor now: the name at the top, each day a card with its calories, each meal and ingredient with a ⋯ to swap, move or remove, and the measure (g, cup, egg…) picked from a list you can search.
- A cleaner routine editor: each day is a card with its exercises; drag an exercise by its dots to reorder it, and ⋯ on a day or an exercise moves, duplicates, swaps or removes it. Tap the routine’s name to rename it.
- Measurements logs all your readings in one go, with your trend, strength goals and this month’s activity below, and the activity calendar and the training and food trackers one tap away.
- Search, chats and You are always at the top, with the Strenla logo to get back to Today.
- Less used options moved into a ⋯ menu, which also has Help with this page; extra details open only when you tap them.
- A quieter look throughout: fewer boxes, borders and labels, bigger buttons. The Help guide’s videos show the new screens.

### [Strenla 0.4.41: Plans that wait for each other](https://strenla.com/whats-new/0/4/41/) (2026-10-27)

Each plan gets its own page, and plans can be put in order just like tasks.

- Plans has a tidy list; open a plan to see its steps and deadlines, with its own pages to make or edit a plan.
- Make a plan wait for other plans: its tasks join your list once those plans are finished.
- Link any tasks from either side with Blocked by and Blocks: set one and the other task shows it too.
- Link a task after one in a plan and it joins that plan, with every task after it; one task can be in two plans.
- Every chain of linked tasks shows on Plans by itself, named after its last task.
- One Add task button on a plan: pick tasks you already have, or tap New task to make one in it.
- Make the plan a plan waits for (or blocks) right from its picker: type a name and tap Create.

### [Strenla 0.4.39: Plans you make, and a bin for done tasks](https://strenla.com/whats-new/0/4/39/) (2026-10-25)

Make a plan, add its tasks, and get back a task you finished by mistake.

- Make a plan on the Plans page and add its tasks; put them in order and each joins your list once the ones before it are done.
- Rename a plan, or delete it and every task in it goes too, finished plans included.
- Move any task into a plan from its own page.
- Finished tasks wait in a bin for a day: restore one and it is your current task again.

### [Strenla 0.4.33: Task plans with deadlines](https://strenla.com/whats-new/0/4/33/) (2026-10-24)

Give tasks deadlines and an order, and see each plan step by step.

- Give a task a deadline and a lead time: it shows the days left, turns urgent in time and moves to the front of your tasks faster.
- Make a task wait for others: it joins your list only once they are done.
- See each chain of tasks drawn step by step on the new Plan page, with its deadlines in date order.
- Change or delete any task from All tasks, which now also lists the tasks waiting for others.
- Swipe a message sideways or up to clear it straight away instead of waiting for it to go.
- Give a task a start date: it stays out of your list until that day.
- In task Focus mode, swipe the task right for Done or left for Later.
- Make a task repeat every day, week, month or year: when you finish it, it comes back on its next date.
- Edit the current task straight from the Tasks page.
- Choose how each kitchen measure rounds when a meal plan changes a portion: whole, halves, thirds, quarters, fifths, tenths, the nearest 5, 10 or 25, or any amount.
- Foods that come in pieces are measured in pieces: 2 pieces of banana, not 2 bananas.
- Improvements to Strenla’s starter foods now reach the ones already in your library, keeping your own changes.

### [Strenla 0.4.29: Recipes in kitchen measures, times in your own time zone](https://strenla.com/whats-new/0/4/29/) (2026-10-24)

Write meals as 2 eggs or 1 tsp of oil, see ready-made meals the same way, and see every time in your local time.

- Use everyday kitchen measures in meals: 2 eggs, ½ cup of oats, 1 tsp of oil, 200 ml of milk. Grams and nutrition are worked out for you.
- Every ingredient comes with measures that suit it: pieces for eggs and bread, spoons for oils, ghee, honey and seeds, cups for rice and vegetables, ml for milk.
- Ready-made meals and the meals the planners make now come in kitchen measures.
- See every time and day in your own time zone, on any device, including when you travel.
- The workout and diet planners add any starter muscles and ingredients your account is missing, so every exercise has its muscles and every meal its ingredients.
- Remove items from your Shared list once you are done with them, with Undo. They stay in your chat.

### [Strenla 0.4.28: Find friends and coach items faster](https://strenla.com/whats-new/0/4/28/) (2026-10-21)

Search friend names when sharing, and search your library when copying items to a client.

- Filter friends by name before sharing exercises, routines, meals, meal plans or ingredients.
- Search exercises, routines, muscles and diet items by name when choosing what to copy to a client.

### [Strenla 0.4.27: Compare training over different time spans](https://strenla.com/whats-new/0/4/27/) (2026-10-21)

View exercise sets by day, week or month, and group the totals by individual muscles or muscle groups.

- Choose a daily, weekly or monthly chart and compare several selected muscles or muscle groups.
- Use the selector to narrow the chart to the muscles or groups you want to review.

### [Strenla 0.4.26: Open the exercise tracker from Session](https://strenla.com/whats-new/0/4/26/) (2026-10-21)

The muscle tracker is now available beside your session actions, like the Diet tracker.

- Open Tracker from the Session header to review your training sets by muscle.

### [Strenla 0.4.23: Track training by muscle](https://strenla.com/whats-new/0/4/23/) (2026-10-21)

See your logged sets for each muscle and compare several muscles across the week.

- Choose one or more muscles to see daily set totals from exercises tagged with those muscles.
- Open a day to review which exercises you trained and how many sets you logged, then browse earlier weeks.

### [Strenla 0.4.22: Reuse matching items in coach copies](https://strenla.com/whats-new/0/4/22/) (2026-10-21)

Coach copies check names and item settings before adding another exercise, routine or diet item.

- Use an existing same-name item when its contents and settings already match the copy.
- Give a same-name item a distinct name only when its contents or settings differ.

### [Strenla 0.4.21: Avoid duplicate items when copying to a client](https://strenla.com/whats-new/0/4/21/) (2026-10-21)

Coach copies reuse matching ingredients, meals and meal plans already in the client’s account.

- Copying an item with the same name and matching contents reuses the client’s existing item instead of creating another copy.
- A same-name item with different contents is kept separate with a clear name, so the client’s existing item stays untouched.

### [Strenla 0.4.20: Set meal portions more precisely](https://strenla.com/whats-new/0/4/20/) (2026-10-21)

Meal plans accept portion sizes to two decimal places and save values such as 1.92 correctly.

- Set meal portions from ×0.25 to ×4 in increments of 0.01, with nutrition totals updated to match.

### [Strenla 0.4.19: Copy diet items and muscles to a client](https://strenla.com/whats-new/0/4/19/) (2026-10-21)

Coaches can add their meals, meal plans, ingredients and muscles directly to a client’s account.

- Copy meals with their ingredient quantities and instructions, and meal plans with their days, meal slots and portions.
- Copy individual ingredients with their nutrition values per 100 g.
- Add your muscles to a workout client’s library while keeping the muscle group.

### [Strenla 0.4.18: Keep your place while setting client starting levels](https://strenla.com/whats-new/0/4/18/) (2026-10-21)

Goal previews update without interrupting keyboard entry in the coach copy form.

- Move between starting-level fields with Tab while goal previews refresh in the background.

### [Strenla 0.4.17: Clearer help for workouts and coaching](https://strenla.com/whats-new/0/4/17/) (2026-10-21)

The guide now explains session ordering, shared exercise settings and copying workouts into a client’s plan.

- See how to reorder session exercises, move through a workout and open the next routine day.
- Find step-by-step guidance for coaches copying exercises and routines into client workouts, including starting levels and copied settings.
- Task help now reflects the 300-character limit.

### [Strenla 0.4.16: Add your workouts straight to a client’s plan](https://strenla.com/whats-new/0/4/16/) (2026-10-21)

Coaches can copy their exercises and routines into a client’s workouts and set the client’s starting level for each exercise.

- Copy an exercise or full routine into a client’s workouts without asking them to approve or import it.
- Set the client’s current weight and reps, or time and amount, for every exercise in a copied routine.
- Preview strength goals calculated from the client’s starting set before saving.

### [Strenla 0.4.13: Reorder exercises in a workout session](https://strenla.com/whats-new/0/4/13/) (2026-10-21)

Arrange the exercises in your session in the order you want to train them.

- Move session exercises up or down to change their workout order.
- Reorder exercises while their cards are collapsed.

### [Strenla 0.4.4: Fold away days and get clearer save feedback](https://strenla.com/whats-new/0/4/4/) (2026-10-20)

Keep long routines and meal plans easier to scan while editing.

- Collapse and reopen days in routines and meal plans, with your view remembered.
- See clearer feedback while edits are being saved.

### [Strenla 0.4.3: Search and copy meal-plan days](https://strenla.com/whats-new/0/4/3/) (2026-10-20)

Find tools across Strenla and reuse a day in your meal plan.

- Search app pages, tools, settings, exercises and meals from one place.
- Copy a day in a meal plan to make repeating meals quicker to set up.

### [Strenla 0.4.2: Swap exercises in your routine or session](https://strenla.com/whats-new/0/4/2/) (2026-10-19)

Choose an alternative exercise that trains the same muscles.

- Swap an exercise for a muscle-matched alternative in a workout session or routine.
- Keep your workout moving when equipment is busy or unavailable.

### [Strenla 0.4.1: Grocery lists and meal prep](https://strenla.com/whats-new/0/4/1/) (2026-10-19)

Plan shopping and prepare meals from your meal plan.

- Build a grocery list from the ingredients in your meal plan for the number of days you choose.
- See meal prep totals grouped by meal, including servings and the ingredients to prepare.

### [Strenla 0.3.34: Make meal planning more flexible](https://strenla.com/whats-new/0/3/34/) (2026-10-18)

Adjust portions and meal choices to make your plan fit real life.

- Change meal portions and swap foods while keeping nutrition totals up to date.
- Adapt planned meals without rebuilding the whole day.

### [Strenla 0.3.33: Begin with starter plans and food data](https://strenla.com/whats-new/0/3/33/) (2026-10-18)

Get a head start with sample training and meal-planning content.

- Start from ready-made workout routines and meal plans instead of a blank page.
- Browse a starter food list with nutrition information for meal planning.

### [Strenla 0.3.32: See which muscles your training works](https://strenla.com/whats-new/0/3/32/) (2026-10-18)

Explore muscle groups with interactive body diagrams.

- View front and back muscle diagrams and select a muscle group to explore it.
- See exercises associated with each muscle to help plan balanced workouts.

### [Strenla 0.3.30: Plan workouts and meals for the week](https://strenla.com/whats-new/0/3/30/) (2026-10-18)

Build weekly workout and diet plans with guided planners.

- Plan a workout schedule and turn it into routines for the week.
- Create meal plans with portions and nutrition details you can edit.

### [Strenla 0.3.29: Get started with guided setup](https://strenla.com/whats-new/0/3/29/) (2026-10-18)

Set up training and meal plans with a guided onboarding flow.

- Create a starter workout plan based on your training preferences and available equipment.
- Set up meal plans with suggested foods and meals, then adjust them to fit your needs.

### [Strenla 0.3.27: Workout edits save as you go](https://strenla.com/whats-new/0/3/27/) (2026-10-18)

Spend less time managing save buttons while updating your plan.

- Have supported workout edits save automatically as you make changes.
- Return to your plan with your latest updates preserved.

### [Strenla 0.3.26: Progress bodyweight exercises with added load](https://strenla.com/whats-new/0/3/26/) (2026-10-18)

Track resistance exercises where part of the load comes from your bodyweight.

- Set bodyweight contribution as a percentage when tracking weighted bodyweight movements.
- Use the adjusted load in your workout progression.

### [Strenla 0.3.16: Use workout tools without leaving focus mode](https://strenla.com/whats-new/0/3/16/) (2026-10-18)

Check plate combinations while keeping your current exercise in view.

- Open the plate calculator from the focused exercise view.
- Use the calculator for barbell movements when choosing a load.

### [Strenla 0.3.15: Calculate the plates for your next lift](https://strenla.com/whats-new/0/3/15/) (2026-10-18)

Work out which plates to load for a target barbell weight.

- Use the plate calculator to see a practical plate combination for a target weight.
- Open the calculator while focused on an exercise so you can check a load mid-workout.

### [Strenla 0.3.11: Add an exercise to the day you are training](https://strenla.com/whats-new/0/3/11/) (2026-10-18)

Update a planned workout from the routine or session you are viewing.

- Add an exercise directly to a routine day or active session.
- Choose and place the movement in the workout you are currently working on.

### [Strenla 0.3.8: Choose exercises and foods more easily](https://strenla.com/whats-new/0/3/8/) (2026-10-17)

Search and select items from your exercise and meal lists while planning.

- Use searchable selectors to add exercises to workouts and foods to meals.
- Build a plan from your own exercise and food choices.

### [Strenla 0.3.7: Shape each workout to your needs](https://strenla.com/whats-new/0/3/7/) (2026-10-17)

Add or remove sets as you build and adjust an exercise.

- Add sets when you want more work for an exercise, or remove sets from your plan.
- Adjust a workout as your session changes instead of rebuilding the exercise.

### [Strenla 0.3.5: Start tracking what you eat](https://strenla.com/whats-new/0/3/5/) (2026-10-17)

Log meals and follow your nutrition alongside your workouts.

- Record meals and track daily nutrition in the diet tracker.
- Keep food logging alongside your training and progress tools.

### [Strenla 0.3.3: A clearer exercise and workout view](https://strenla.com/whats-new/0/3/3/) (2026-10-17)

See your exercise details and training progress more clearly while working out.

- Review richer exercise information while planning and completing workouts.
- Keep the exercise page focused on the details you need for your next sets.

### [Strenla 0.2.0: A smoother way to plan and keep going](https://strenla.com/whats-new/0/2/0/)

More control over workout planning, exercise selection and your day-to-day experience.

- Organize workouts into routines and plan which training days to complete next.
- Focus on one exercise at a time, with warm-up guidance and a rest timer during training.
- Connect with friends, chat and work with a workout or diet coach.
- Use Strenla on mobile and choose an appearance that suits you.

### [Strenla 0.1.0: The training planner takes shape](https://strenla.com/whats-new/0/1/0/)

Build workout routines, record your lifts and follow a progression plan.

- Create exercise routines and log sets, reps and weights as you train.
- Use projected next sets to guide your strength progression from one session to the next.
- Track bodyweight exercises and record body measurements alongside your training.