A workout plan that adapts to your strength goals.
Tell Strenla what you do today and the goal you're chasing. It plans every session in between, then re-plans after each workout you log, so the path always fits how you actually perform.
Free. No email needed. Comes with a ready food library and meal plans.
Plans that adapt
Every exercise gets a session-by-session route to its goal, recalculated from what you really do, never from stale predictions.
Your week, organised
Put exercises on a repeating routine. Each day opens with exactly what to do, the muscles you'll hit, and your targets set by set.
Food and body, together
Meal plans with automatic macros, a food library with Indian staples, body measurements and a focus to-do list, all in one place.
- Add an exerciseToday's best set and your goal. Advanced options are there when you want them.
- Train from TodayOpen the app and tap Start workout: one set at a time, with the next target filled in for you.
- Watch it adaptYour graph shows what you did and what's ahead, and updates after every session.
Training, food and progress in one place
Training
Adaptive strength plans · Muscle graphics · Exercise swaps · Form videos
Browse category 11 featuresDiet and meal planning
Meal plans and recipes · Grocery lists · Meal prep · Nutrition tracking
Browse category 5 featuresBody and habits
Measurements and graphs · Activity calendar · Focus tasks
Browse category 4 featuresFriends and coaching
Chat with friends · Share ingredients in chat · Workout and diet coaching
Browse category 3 featuresFree tools
1RM calculator · Plate calculator · Micro overload calculator
Browse category 11 featuresThe app
Offline access · Search · Personal settings
Browse categoryQuestions
What is Strenla?
Strenla is a free strength training and diet app. It plans every training session between the weight you lift today and your goal (progressive overload), re-plans after each workout you log, and makes high-protein meal plans with grocery lists and meal prep. It works on phone and computer, online and offline.
Is Strenla free?
Yes. Sign up with a username and password, no email needed.
How does Strenla plan progressive overload?
You enter the weight and reps you can do today and your goal. Strenla spreads the steps over your sessions (weight, reps and sets), and after each workout you log it plans the next one from what you actually did.
Can Strenla make a workout routine or meal plan for me?
Yes. Plan setup asks a few questions (goal, equipment, experience, diet, cuisines, cooking time, what you have at home) and makes a training routine and a high-protein meal plan with recipes. Everything it makes is yours to change.
Does Strenla make grocery lists and meal prep lists?
Yes. The grocery list adds up every ingredient of your meal plan for the next 1 to 30 days; meal prep adds up every meal with its servings and ingredient totals.
Does Strenla work offline?
Yes. Install it from the browser (Add to Home Screen); it keeps working with no connection and syncs when you are back online.
Can I use Strenla with a coach or friends?
Yes. Add friends by username, chat and share exercises, routines and meals. A friend can be your workout coach or diet coach and change your plans in their area, seeing only the measurements you choose.
What free tools does Strenla have?
A 1RM (one-rep max) calculator, a plate calculator and a micro overload calculator, free without an account.
More in the Strenla guide: how every feature works, step by step.
Browse the public complete Strenla feature list without signing in.
You can explore the planner first and save your plan when you sign up.