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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
