Train with a planthat adapts to you.
Programmes, one-off workouts, logging, and recovery, kept on your phone. Run one block at a time, or open a session on its own. 7 programmes free, forever.
Free to download · Free to start
A new week,every Monday.
The biggest thing on the way. Not in the app yet. Seven sessions a week, each with an RX and a Scaled version. Train the days you can.
7 sessions
Do the days you can
RX and Scaled
Two versions of every day
Every Monday
A new week at 00:01
Each week has a theme, and the theme changes. Strength one block, a metcon the next, and something else after that. The aim is a well-rounded athlete. Pro opens the full week. Free accounts will see the shape of the day, then a lock.
Preview
Everything in one app
Built for lifters who want structure, not guesswork.
One programme at a time
Fourteen blocks, seven of them free, from a weekend full-body plan to Olympic lifting and 5/3/1. Sessions land on set days, with warm-ups and logging. Move a session when the week changes. Onboarding picks a starting point from your interests and experience.
Swap the exercise, keep the session
Alternatives come from the same movement pattern and muscle group, with a bodyweight-only filter. Free includes 10 swaps a month, resetting on the 1st. Putting an exercise back does not use a swap. Pro is unlimited.
One-off sessions
168+ workouts you can favourite, filter, and log. CrossFit-style WODs, Hyrox, conditioning, strength, Olympic lifting, Rainhill, Arena Games, and Girl Games. Skill sessions are on Pro, and for coaches. Filter by discipline, equipment, duration, and format.
Read, calculate, and shop
Training articles, a glossary, and a shop of partner products. Together We Lift, the mental-health charity the app supports, lives here too. One-rep max, creatine, and water calculators work offline. Skills and Cues, with videos, drills, and coaching notes, are Pro, and free for coaches.
Flows for the days between
21 guided flows. Six are free: core stability, desk-job recovery, handstand prep, shoulder health, a full-body flush, and a quick full-body flow. The rest, including hips, wrists, running, and climbing, are Pro. Coaches get every flow. Premium flows stay locked in the rest-day carousel on Free.
In the session
Log the set.Rest. The timer stays with you.
- Log weight and reps, or the score for a timed piece
- Rest timer with a lock-screen countdown, including skip and restart
- Warm-ups, cool-downs, and notes you can copy from another session
- A prompt when a set beats a stored personal best
- Training-max percentages that pre-fill the bar on 5/3/1
Also in the app
From the workout to the record.
Open a workout
Format, warm-up, and a place to log the score.
Follow a flow
Guided blocks with a timer, from the free list or the Pro set.
Look it up
A glossary for the terms in the session, with no account required.
Personal bests
Records by exercise and rep range, with a strip of recent bests on Home.
Trophies
Bronze and silver for everyone. Platinum milestones are Pro.
From the community
Lifters who train with intent.
Real feedback from people using Tempered Strength to stay consistent, swap exercises when kit isn't available, and train with a plan that fits their week.
“I've gone through PDF programmes for years and never finished a block. Tempered Strength is the first one I've stuck with. Swaps sorted it when our gym pulled the hack squat mid-cycle.”
Powerlifter · Leeds
“The on-demand workouts are lovely for filler sessions between programme days. Recovery flows after Hyrox have helped a fair bit. I turn up to the next session in much better nick.”
Hyrox athlete · Bristol
“Started on the free tier, didn't feel short-changed. Upgraded after six weeks for the full library. Swap cap was the only reason I needed Pro.”
London
“Finally an app that doesn't assume every gym has the same kit. Swaps are straightforward enough, and the in-session timer saves a wee faff between two apps mid-set.”
Home gym · Edinburgh
“Shuffling programme days when work overruns has kept me consistent. Structured but not stiff, which is sound when your week's all over the shop.”
Manchester
Start free
Free & Pro
Free means anyone can use it. Pro is a subscription, or a promo code. A few features are in both, with a tighter limit on Free.
Get Started
- 7 complete programmes
- 77 workouts in the free library
- 6 recovery and mobility flows
- 10 exercise swaps a month
- Logging, rest timer, and personal bests
- Daily training streak
- Check-in for 3 behaviours
- Women’s health tracking, always included
- 1 supplement, with dose reminders
- Bronze and silver trophies
- Articles, glossary, shop, and offline tools
- Reorder Home. Works with no account
- Live competition and leaderboard, when one is running
Level Up
- Everything in Free
- Every programme, including 5/3/1 and Olympic peaking
- Tempered Daily, coming soon
- Full library of 168+ workouts, including skill sessions
- Unlimited exercise swaps
- All 21 recovery flows
- Unlimited check-in behaviours and supplements
- Platinum trophies
- Skills and Cues
- Hide sections on Home
Coach access is separate from Pro. Coaches, PTs, and gym owners can message @temperedstrength on Instagram for a free coach upgrade. That unlocks skill workouts, Skills and Cues, and every mobility flow. It does not replace Pro for programmes or the rest of the Pro library, including Tempered Daily when that launches.
Your next programme is one download away.
Download Tempered Strength for free and start training today. Upgrade to Pro when you're ready for the full library.