Strength, protein and progress, in one place
Make strength part of your GLP-1 routine.
Plan manageable workouts, track protein and keep your personal progress organized in one private iPhone app.
- Free to download
- No account
- Works offline
- iPhone, iOS 18+
Sturdy is an exercise and self-tracking tool, not a medical treatment. It doesn't give medication or dosing advice. What the evidence says.
Thursday
Today
MY MOVEMENT
Standard Strength
20 min · 6 movements · bodyweight
MY PROTEIN
your goal
64 of 100 g
MY WEEK
M
T
W
T
F
S
S
2 of 3 sessions done this week
Free tool · no sign-up
Plan your next week in minutes.
Choose your days and how long you have. You'll get a general sample week using the same beginner-friendly movements as the app. Edit anything.
STURDY · SAMPLE STRENGTH WEEK
General sample plan, not medical advice. sturdy-strength.rork.app
Your sample week
3 sessions · 60 minutes
Monday
Standard Strength · 20 min
- Chair squat
8 reps
- Wall push-up
8 reps
- Glute bridge
10 reps
- Towel pull-apart hold
20 seconds
- Supported heel raise
12 reps
- Easy sit-to-stand
5 reps
Two rounds, with short rests between movements.
Wednesday
Standard Strength · 20 min
- Tall-seat stand
8 reps
- Wall push-up
8 reps
- Standing hip hinge
10 reps
- Towel pull-apart hold
20 seconds
- Heel-toe rocks
30 seconds
- Reach and place
8 reps
Two rounds, with short rests between movements.
Friday
Standard Strength · 20 min
- Chair squat
8 reps
- Wall push-up
8 reps
- Hinge and reach
8 reps
- Towel pull-apart hold
20 seconds
- Supported heel-to-toe stand
20 seconds
- Easy sit-to-stand
5 reps
Two rounds, with short rests between movements.
A general sample built from prewritten movements, not a personalized or medical plan. Choose an effort you could repeat, and stop if something hurts or you feel dizzy, faint or unwell. If you have a medical condition, recent injury or fracture, or exercise restrictions, follow your clinician's guidance. This plan is saved only in this browser and does not transfer into the app.
How Sturdy works
Plan. Move. Nourish. Record. Review.
- 01
Plan
Pick your days, session length and equipment. Move or skip sessions anytime. Missed days are never counted against you.
- 02
Move
Follow a guided session with clear steps, timers and rest. Swap or skip any movement.
- 03
Nourish
Log protein by meal in a tap or two, toward a goal you set, or none.
- 04
Record
Keep sessions, strength checks, notes and optional medication entries in one place.
- 05
Review
See your week, your history and a summary you can bring to appointments.
Guided sessions
Your workout doesn't need to take an hour.
Pick Quick Movement (about 5 minutes), Standard Strength (10 to 30 minutes) or Recovery & Mobility. The player shows one movement at a time with a timer or rep target, rest countdowns and a progress bar. Pause, skip, swap a movement or end whenever you like.
- Steps, easier options and common mistakes for every movement
- Mark a movement uncomfortable and it's left out of future suggestions
- Progress shows on the Lock Screen while a session is running
- Nothing gets harder automatically: you choose when to progress
Wall push-up
Hands on the wall, body in one line.
10
reps
Protein
Protein tracking without the complicated food diary.
Log protein by meal period, not by calorie. Tap a saved favorite, pick a common food, type the number from a label, or just check a meal off. Set your own goal, or no goal at all.
- Every number shows where it came from: label, typical value, estimate or entered
- Hand-portion estimates are labeled as rough and are easy to correct
- Saved meals and your own custom foods for one-tap logging
- Morning, afternoon, evening, or meal periods you name yourself
Today
62 g of your 100 g goal
Includes about 25 g from a hand estimate
- Greek yogurt, plain · 170 gTypical value17 g
- Protein barFrom label20 g
- Chicken · palmEstimate≈25 g
- LunchChecked off✓
Progress
See the strength progress you record.
Sessions completed, movements practiced, reps and resistance you logged, and optional strength checks over time. Sturdy shows what you did, and never claims it measured muscle or bone.
- 30-second chair stand based on the CDC STEADI protocol
- One-leg balance and wall sit, clearly labeled as informal checks
- Record conditions and modifications alongside each result
- No scores, no age norms, no “muscle age”
30-second chair stand
Your recorded results · based on the CDC STEADI protocol
W1
W3
W5
W7
W9
W11
12 full stands last time, arms crossed, standard-height chair. Self-recorded results can differ from a clinician's measurement.
Optional
Your medication records, organized.
If you want it, Sturdy keeps a simple log of what you took and when, exactly as you enter it. It never suggests a dose, never changes an entry and never tells you what to do about a missed one.
- Prescribed dose and actual dose recorded separately
- Site history for injectables, limited to the areas you confirm from your product's instructions
- Optional local reminders on the schedule your prescriber gave you
- Hide it completely if you don't use medication tracking
Medication records
Weekly injection
Thu, Sep 24 · Recorded as entered · thigh, left
Weekly injection
Thu, Sep 17 · Recorded as entered · abdomen, right
Weekly injection
Thu, Sep 10 · Recorded as entered · abdomen, left
Missed or unsure? Sturdy shows a neutral note to check your product's official instructions or ask your pharmacist or prescriber.
Appointments
Keep your questions ready for your next appointment.
Build a short PDF summary on your iPhone. Choose which sections to include (sessions, strength checks, protein, medication log, journal notes, questions) and share it however you like. Self-reported entries are labeled as self-reported.
- Dates and units on every entry
- You choose every section
- Generated on-device, shared only by you
STURDY · PERSONAL SUMMARY
Aug 28 – Sep 26 · prepared by the user
MY QUESTIONS
Is there any type of exercise I should avoid?
Free and Pro
Useful free. Yours to expand.
The free app is a complete routine. Sturdy Pro (weekly or yearly, with a free trial on the yearly plan for eligible new subscribers) adds more ways to train, more flexibility and more perspective. Prices are shown in the App Store in your currency.
| Feature | Free | Pro |
|---|---|---|
| Weekly planner: move, swap, shorten or skip sessions | ||
| Quick Movement, Standard Strength and Recovery & Mobility | ||
| Core bodyweight, band and dumbbell movement library | ||
| Protein logging, custom foods and meal periods | ||
| Optional medication log, site history and reminders | ||
| Strength checks and 4-week progress view | ||
| Appointment summary (last 30 days) and full CSV export | ||
| Saved meals | 3 | Unlimited |
| Session length | Up to 30 min | Up to 45 min |
| Gym-machine movements | ||
| On-device nutrition-label reading | ||
| 12-week and all-time progress comparisons | ||
| Appointment summaries up to 6 months |
Everything you record stays available if Pro ends. Subscriptions renew automatically until cancelled in your Apple ID settings.
Your routine. Your data.
Your records may be included in your own iPhone or iCloud backups, which your Apple account controls. Details are in the privacy policy.
Stored on your iPhone
Sessions, protein, checks, journal and medication entries are saved in the app's local storage.
No account, no Sturdy server
There's nothing to sign up for, and we don't receive your records.
No analytics or ads
No tracking SDKs, no ad networks and no crash-reporting services in the app.
Purchases only
If you subscribe, Apple and RevenueCat process the purchase using an anonymous ID. Health records aren't part of it.
Export or delete
Export everything as CSV, or delete all data from Settings at any time.
Camera stays local
Label reading uses Apple's on-device text recognition. Images aren't saved or uploaded.
Free resources
Useful with or without the app.
Strength training on GLP-1 medication
What's known about lean mass during treatment, what's recommended and how to start.
Open
Short strength workouts
Sample 5, 10 and 20 minute routines that still cover the main movement patterns.
Open
The 30-second chair stand
What it measures, how the protocol works, and how to record informal checks.
Open
Free protein checklist
Track protein by meal, with every estimate clearly labeled.
Open
Beginner exercise library
31 movements with steps, easier options, common mistakes and when to stop.
Open
Printable worksheets
Weekly planner, workout log, protein sheet and appointment questions. No email needed.
Open
FAQ
Straight answers.
Can resistance exercise be part of a GLP-1 routine?
Yes, for most adults. A 2025 joint advisory from four U.S. obesity and nutrition organizations recommends resistance training alongside adequate protein during GLP-1 therapy, because some of the weight lost can be lean mass. How much, what kind and how hard depends on your health, so check with your clinician if you have a medical condition, a recent injury or fracture, or exercise restrictions.
Does GLP-1 medication cause muscle loss?
Weight loss from any cause, including GLP-1 treatment, usually includes some loss of lean mass as well as fat. How much varies a lot between people and studies, and lean mass is not the same thing as muscle strength or function. It doesn't mean everyone will become weak. Resistance exercise and enough protein are the commonly recommended ways to support muscle during weight loss.
Should I avoid exercising on injection day?
There's no general rule. Some people feel fine, others notice side effects on certain days. Sturdy doesn't change exercise based on your medication timing. It lets you move, shorten or skip sessions whenever you like. If symptoms are concerning, don't exercise through them; contact your healthcare professional.
How can I track protein without counting every calorie?
Track only protein, by meal. Log each meal's protein from the label, a typical value for a common food, or a rough hand-portion estimate, or just check off that you had a protein food. Sturdy and the free protein checklist on this site work this way and label where every number came from.
Is Sturdy free?
Yes. The free app includes the weekly planner, all three session types, the core movement library, protein logging, optional medication records, strength checks, 30-day summaries and CSV export. Sturdy Pro is an optional weekly or yearly subscription that adds more movements, longer sessions, label reading, unlimited saved meals and longer progress history.
Where is my data stored?
On your iPhone. There's no account and no Sturdy server. If you subscribe, Apple and RevenueCat process the purchase with an anonymous identifier; your health records aren't part of it.