Strength & hypertrophy coaching · iPhone and Android
Adaptive Strength Coach writes your programme, logs your sets, and works out next session's loads and reps from what you actually lifted. No RPE ratings. No spreadsheets. No guessing what to do next.
How it coaches
Most apps are a notebook with a timer. This one makes the decisions a coach would make, from the evidence you give it.
A full programme is built in a minute: the right split, the right exercises, and a starting load for each one.
Two taps a set. The rest timer runs with your phone in your pocket. Swap an exercise if the rack's taken; the plan adapts.
Hit the top of the range and the load goes up. Grind and it holds. Fatigue builds and it eases off before you stall. You just turn up.
Progression
Linear programmes add weight on a calendar. Adaptive Strength Coach adds weight when you've shown you can lift it, holds when you haven't, and knows the difference between a bad day and a plateau.
Progress
Is training working? The Progress tab answers in a sentence, then shows you why: PRs, estimated 1RM trends with no max testing, and what to do next.
Recovery
Recovery Windows watch for fatigue building across sessions and ease the load before it costs you a week. Optional Recovery & Capacity sessions support the lifting rather than competing with it.
Compared
Where Adaptive Strength Coach sits against a spreadsheet and a typical workout tracker.
| What you get | Spreadsheet | Typical tracker | Adaptive Strength Coach |
|---|---|---|---|
| Writes the programme for you | No | Templates | Yes, around your goal, days and kit |
| Sets a target load for every set | If you do the maths | No | Yes |
| Adjusts from what you actually lifted | No | Suggests, sometimes | Every session |
| Needs RPE or RIR ratings | Usually | Often | Never |
| Spots fatigue and eases off | No | No | Recovery Windows |
| Meet preparation and peaking | Manual | No | Built in |
| Backed up to the cloud | Depends | Yes | Yes |
Pricing
Every feature, from the first session. Try it free for 14 days, then continue for a flat monthly or annual price.
Monthly
£9.99 / month
Annual
£99 / year · £8.25 a month
14 days free either way, reminder two days before it ends.
Free guides
4 days a week
Every muscle twice a week, under an hour a session, with a progression rule you can follow.
3 days a week
Squat, press and pull three times a week. Where most people should start.
Guide
The four causes, in the order to check them.
Guide
The real range for muscle growth, and how to find your own number.
Built by one lifter in Northamptonshire
Install the app, build your programme, and log your first session tonight. If something's wrong, email the developer and get a reply from the person who wrote the code.
