Guide
A tutorial for every screen, most with a video. Tip: ? at the top (Help in the side menu on a computer) opens the tutorial for the page you’re on.
New to Strenla?Why StrenlaThe problem Strenla solves, and everything it does, in a 2½-minute video.
Video guides
Getting started 2
Today Plan setup
Train 7
Create an exercise Kinds of exercise Endurance & Speed exercises Log a session Focus mode Routines Muscles
Food 5
Food today Grocery list and meal prep Meal plans Recipes Ingredients
Body & tasks 3
Measurements Tasks Task plans
Getting started
7
Why StrenlaThe problem Strenla solves, and everything it does, in a 2½-minute video.VideoHow Strenla worksThe idea in two minutes: a start, a goal, and a plan that adapts to every session.VideoTodayWhat to do now, in one card, then the rest of today to tick off.VideoInstall the appPut Strenla on your home screen so it opens full screen, like an app.Finding your wayToday, then the tabs you choose; You (your picture) for everything else.SearchFind any tool, page or setting, and your own muscles, exercises, meals and friends, by typing.Plan setupAnswer a few questions and get a training routine and a meal plan made for you.Video
Train
15
Create an exerciseTwo numbers, today and your goal, and Strenla plans every session in between.VideoExercises & their progressEach exercise has its own page: progress, the next session, a graph and history.Edit an exerciseChange the goal, pace, ranges, sets, rest, name or muscles. History stays.Adaptive plansPlans that learn from what you log, and set a new goal when you reach yours. Strength, Endurance and Speed.Kinds of exerciseStrength, bodyweight, endurance and speed: which to pick for each exercise.VideoEndurance & Speed exercisesTimed exercises: last longer (plank, stair climber) or finish faster (rounds, laps, km).VideoLog a sessionToday's routine day: tick off each set, rearrange exercises, and move on to the next day.VideoFocus modeOne set at a time, full screen, with the rest timer and what comes next.VideoForm videosFilm a set to check your form, keep a benchmark, and let your coach see it.Warm-up setsLighter sets before your first working set, worked out for you and never saved.Rest timerCounts down your rest after every set; set the − and + amounts to your liking.RoutinesYour repeating training week: days of exercises (and rest), in order.VideoMusclesTag exercises with muscles; a body diagram shows what an exercise, a session or a routine works.VideoWorkout history & notesEvery logged workout keeps its date, time, sets and a note for next time.Exercise trackerReview exercise sets by day, week or month, grouped by individual muscles or muscle groups.
Food
7
Food todayToday's meals from your active meal plan; tick each off with Done.VideoGrocery list and meal prepEverything your meal plan needs for the next few days: the ingredients to buy, or the meals to cook in one go.VideoFood trackerWhat you ate each day, a week at a time, like a screen-time chart.Meal plansRepeating day-by-day plans of meals; the active one is what Today and Food show.VideoRecipesRecipes from your ingredients in grams; calories and macros add up as you type.VideoIngredientsYour food library, per 100 g. Calories are worked out from the macros.VideoStarter libraryReady-made muscles, foods and meals with recipes to start from.
Body & tasks
4
MeasurementsBodyweight, waist, arms or anything else, with history and a trend graph.VideoTasksA focus list: one task at a time, most important first.VideoTask plansMake a plan, add its tasks, put tasks and plans in order and see it step by step.VideoActivity calendarA month calendar of everything you logged: workouts, meals, measurements and more.
Friends & coaching
4
Friends & chatAdd friends by username, chat, and share plans with them.Share with friendsSend a friend a copy of an exercise, routine, meal plan, meal or ingredient.Get a coachMake a friend your workout coach or diet coach; they plan, you train.Coach someoneWork in a client's account and copy workout or diet items directly into their plan.
Calculators
3
1RM calculatorEstimate your one-rep max from any set.Micro overloadThe smallest step up from a set that still counts as progress.Plate calculatorWhich plates to put on each side of the bar for a weight.
Account & settings
4
AppearanceBackground, accent colour and text size, previewed as you choose.Account & passwordSettings, username, password, signing out and deleting your account.Feedback & questionsTell us what you think, ask a question or report a problem.GlossaryEvery term in Strenla, explained in one line.