Sturdy: Strength on GLP-1

Sturdy is a strength training planner and protein log for adults using GLP-1 or other prescribed weight-management medication. Build a manageable weekly workout routine, follow short guided sessions at home or at the gym, track protein your way and see your own progress, all in one private place with no account.

Your Week

Pick your training days, session length, equipment and experience. Sturdy builds a simple weekly plan you can change anytime: move, shorten, skip or repeat a session, or mark it done. Missed days are simply unfilled, never failures.

Your Sessions

Three workout types: Quick Movement (about five minutes), Standard Strength and Recovery & Mobility. The guided player shows each movement with a timer, rep guidance, rest breaks and progress. Pause, skip, replace a movement or end anytime. Flag sore areas before a session and those movements are swapped out. Mark a movement uncomfortable and it's left out in future. Difficulty changes only when you choose.

A Library Of Movements

35 movements grouped by pattern: squats, hinges, pushing, pulling, carrying, balance, mobility and daily movements. Each covers setup, steps, easier and harder options and when to stop.

Your Protein

Log protein by meal period. Use quick-add foods, favorites, custom foods and saved meals, or enter grams straight from a label. Hand-portion estimates are clearly labeled as estimates, and you can correct them. Prefer not to count? Switch to simple meal checkmarks, or turn the goal off entirely. You set your own target.

Your Progress

See completed sessions, movements practiced, the effort and loads you recorded, and protein consistency. Optional check-ins include the 30-second chair stand (based on the CDC STEADI protocol) plus informal balance and wall-sit checks. You record the results, conditions and notes. Sturdy shows your history without scores, age norms or medical conclusions.

Your Medication Records (Optional)

Record your prescribed medication: name, form, the dose you enter, scheduled and actual dates, and notes. For injectables, you can record the site, limited to the areas you confirm from your own product instructions. Sturdy never suggests doses or changes schedules, and it never changes what you enter. Optional local reminders follow the schedule you set. Turn medication off and it disappears from Home.

For Your Appointments

Create a clear PDF summary of the last 30 days: sessions, check-ins, protein, medication records, journal notes and your questions. You choose every section, and the summary clearly marks everything as self-recorded. Share it only when you choose.

Private By Design

No account, no ads, no analytics, no tracking. Your records are stored on this iPhone. Sturdy connects only to Apple and RevenueCat to process Sturdy Pro purchases; your health records are never sent. Export everything as CSV or delete it all from Settings.

Free And Pro

Free includes weekly planning, all three workout types, the core movement library, sessions up to 30 minutes, protein logging, three saved meals, medication records, check-ins, 30-day summaries and full data export. Sturdy Pro adds gym-equipment movements, sessions up to 45 minutes, nutrition-label reading with the camera, unlimited saved meals, 12-week and all-time progress, and 90- and 180-day summaries. Your records stay yours even if Pro ends. Pro is billed weekly or yearly. Eligible customers get a 7-day free trial with the yearly plan. Payment is charged to your Apple Account and renews automatically unless cancelled at least 24 hours before the period ends. Manage it in your App Store account settings.

Important

Sturdy is an organizing and self-tracking tool. It doesn't diagnose, treat or prevent any condition or give medication advice. If you have a medical condition, recent injury or fracture, dizziness or pain, check with your clinician before exercising.

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