Personal training, without the guesswork
Your fitness.
Handled.
Tell us where you want to go and what real life looks like. STHENO builds your training and nutrition plan, then keeps it useful as life changes.
Fitness made simpler
You don’t need to become a fitness expert.
You need to know what to do today, why it matters, and what changes when the plan stops fitting your life.
STHENO handles the planning. You handle the next useful step.
See how STHENO works →Today’s workout
Walk in knowing exactly what to do.
Every session arrives with exercises, targets, cues, and simple ways to adapt.
Build strength
Feeling short on time?
Real life is part of the plan
Going away? Your week changes with you.
Tell STHENO you have a hotel gym and 30 minutes. It keeps the purpose of the session while changing the details.
Before Barbell squat · Bench press · Cable row
After Goblet squat · Push-up · One-arm dumbbell row
“I kept your full-body day, swapped three exercises for hotel-friendly options, and trimmed one accessory. You’ll still train the same movement patterns in 30 minutes.”
Progress without panic
Your plan listens to what actually happened.
This week
You’re getting stronger without adding more time.
Your main lifts moved up while your sessions stayed near 48 minutes. Next week keeps the same schedule and progresses two exercises.
Build my starting plan →Free tools
Useful answers before you ever pay.
Calculate a starting point, understand the result, and learn where the estimate has limits.
Calorie & TDEE Calculator
Estimate the energy your body uses in a typical day.
Use calculator →Free toolMacro Calculator
Turn a calorie target into practical protein, fat, and carbohydrate ranges.
Use calculator →Free toolProtein Calculator
Estimate a useful daily protein range for your goal.
Use calculator →Free toolWeight-Loss Timeline
Explore a deliberately conservative weight-loss timeline.
Use calculator →Free toolLean-Gain Target
Set a restrained rate of gain that supports training.
Use calculator →Free toolBMI with Context
Calculate BMI and understand what it can—and cannot—tell you.
Use calculator →Learn without the noise
Fitness guidance for real questions.
How to Start Working Out When You Don’t Know Where to Begin
Start smaller than your motivation suggests: two repeatable full-body sessions beat an elaborate plan you cannot sustain.
Read guide →getting startedHow Many Days a Week Should You Work Out?
Two to four well-designed days cover most goals; the right number is the one your recovery and schedule support.
Read guide →getting startedThe Best Workout Schedule Is the One You Can Actually Keep
A schedule becomes effective through repetition, not novelty.
Read guide →One simple membership
Try the full experience for 14 days.
Start with your free plan. Upgrade when you’re ready for ongoing workouts, coaching, and adjustments.
Questions, answered
Start without overthinking it.
Is the assessment really free?
Yes. Your starting Blueprint is free and does not require a card.
Do I need a gym?
No. Your available equipment shapes the exercises STHENO chooses.
What if I miss workouts?
Nothing gets punished. STHENO helps you resume or adjust the week.
Is this medical advice?
No. STHENO provides fitness education and flags situations that need qualified care.
Your next step is simple