01 / How it's built
Three answers.
Everyone runs the same program. Your answers choose the exercises, so different answers give different sessions.Everyone runs the same well-designed program. Your answers choose the exercises, so two people with different answers get different sessions.
Level
From a short questionnaire
- Beginner
- Intermediate
- Advanced
Equipment
Whatever you have
- Full gym
- Home gym
- Bodyweight only
- Calisthenics park
- Rings and bands
Days
A week, changed whenever you like
- 2
- 3
- 4 a week4
02 / The session
One thumb.
No keyboard. No timers.
Weight and reps sit at the bottom of the screen, in thumb reach, with a dumbbell in your other hand. Last time's numbers are already there, in grey.
- Tapto changeto change a number. The wheel opens in reach.
- Double tapto keep last time'sto keep last time's weight and reps.
- Swipe ↑↓to nudgeto nudge one step, without opening anything.
03 / The program
Upper and lower body. Strength and mobility in the same session, every session., so you never have to choose.
- Lower 1
- Upper 1
- Lower 2
- Upper 2
Strength · 7
- Hinge
- Sagittal squat
- Frontal squat
- Vertical push
- Horizontal push
- Vertical pull
- Horizontal pull
Mobility · 5
- Hips
- Ankles
- Shoulders
- Spine
- Hip flexors
Plus · 3
- Core
- Arms
- Lower-body isolation
04 / It adapts
It meets you where you are.
How you feel, how you're progressing and where you are can each change a session. The program underneath stays steady.
How you feel
An optional check-in suggests a lighter day or fewer sets. One tap applies it.An optional check-in before you start: sleep, energy, soreness, stress. It suggests going lighter or doing fewer sets. One tap applies it.
How you progress
Top of the range on every set points to the next weight.The top of the rep range on every set points to the next weight.
Where you are
A hotel gym or a park changes that one session. Not the program.A hotel gym or a park changes that one session's exercises. Not the program.
05 / Progress
Every set, on record.
History per lift, records as they happen, and a card to share after each session.History for each lift, records as they happen, and a card to share when you finish.
Learn
Short articles and videos on the how and the why.Short articles and videos on the how and the why.
Little things
A squat challenge, a few minutes of hanging. Optional.A squat challenge, a few minutes of hanging. Optional, daily.
Reminders
On your training days only.On your training days. Nothing on the others.
06 / Where this goes
Fundamentals first. Specialists later.
Most training businesses start with a coach and automate later. We're doing it the other way round. First, fluency in the basic movement patterns and the equipment. Later, specialist human coaching, with your history carried forward.
Calisthenics · Handstands · Acrobatics · Flexibility · Powerlifting · And more
FAQ
Something else? Write to info@strongandmobile.co
Who is it for?
Adults who want to get stronger and move better. It works for complete beginners and for people who already train but would rather follow a good program than plan their own.
What equipment do I need?
Whatever you have. Sessions can be built for a full gym, a home gym, bodyweight only, a calisthenics park, or rings and bands. If one extra piece would open up a better exercise, the app tells you.
How many days a week?
Two, three or four. Pick what fits your week now and change it when your week changes.
How long does a session take?
Most take 40 to 60 minutes. Seven moves, often done back to back. A check-in can trim sets on a busy day.
Is it on iPhone and Android?
iPhone first, in beta now. Android comes later. Join the beta and we will let you know when it is ready.
What happens to my data?
It is used to run the app and plan your training. We do not sell it or use it for ads. You can delete your account, and everything in it, at any time.