01
What is Sturdy?
Sturdy is a strength training planner and protein log for adults using GLP-1 or other prescribed weight-management medication. You pick training days, session length, equipment and experience; Sturdy builds a simple weekly plan you can move, shorten, skip or repeat. Missed days are simply unfilled, never failures.
It is for adults using prescribed medication under medical care. It does not diagnose, treat or give medication advice. This is general information, not medical advice. Talk to your clinician.
02
Why strength training matters on GLP-1
The NIH's NIDDK (2024) says weight-management medications work best when combined with a lifestyle program, and recommends at least 2 days a week of muscle-strengthening activities. The CDC adult guidelines (2023) say the same: 2 or more days a week that work all major muscle groups, from legs and hips to chest, shoulders and arms.
Two short strength days a week is the target guidelines name. Sturdy's job is making them fit.
03
Inside a GLP-1 workout plan you can keep
Your week
Three workout types: Quick Movement (about five minutes), Standard Strength and Recovery & Mobility. Change the plan anytime.
Guided sessions
A timer, rep guidance and rest breaks for each movement. Flag sore areas first and those movements are swapped out. Mark one uncomfortable and it's left out in future. Difficulty changes only when you choose.
Protein your way
Log by meal period with quick-add foods, favorites, saved meals or grams from a label. Hand-portion estimates are labeled as estimates. Prefer not to count? Switch to meal checkmarks, or turn the goal off.
For your appointments
A PDF of your last 30 days: sessions, check-ins, protein, medication records, notes and your questions. You choose every section, and everything is marked self-recorded.
04
What you get free, and what Pro adds
- Free 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, full data export.
- Sturdy Pro Gym-equipment movements, sessions up to 45 minutes, nutrition-label reading with the camera, unlimited saved meals, 12-week and all-time progress, 90- and 180-day summaries. Weekly or yearly; eligible customers get a 7-day trial on yearly.
Your records stay yours even if Pro ends.
05
One decision, one limit, and who should look elsewhere
Decision: the progress screen has no scores. The optional 30-second chair stand check is based on the CDC STEADI protocol (2017), which tests leg strength and endurance, but Sturdy shows only your own history, with no age norms or medical conclusions. Your numbers are for you and your clinician, not a leaderboard.
Limit: Sturdy can't measure muscle or bone. It shows what you did, not what changed inside your body.
Choose something else if you want a heavy lifting program with percentages, a calorie counter, or dosing guidance. If you have a medical condition, recent injury or fracture, dizziness or pain, check with your clinician before exercising.
06
GLP-1 strength questions
Who is Sturdy for?
Adults using GLP-1 or another prescribed weight-management medication under medical care who want a simple weekly strength routine and a protein log. It is not for anyone under 18 and not a substitute for your care team.
Does Sturdy tell me what dose to take?
No. Medication records are optional and only store what you enter: name, form, dose, dates, notes and, for injectables, the site. Sturdy never suggests doses or changes schedules.
Is Sturdy free?
The free version 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 export. Sturdy Pro (weekly or yearly) adds gym-equipment movements, 45-minute sessions, camera label reading, unlimited saved meals, longer progress views and 90- and 180-day summaries.
Do I need a gym?
No. Sessions work at home or at the gym. Gym-equipment movements are part of Pro; the core library and Quick Movement sessions are free.
How much protein should I eat on GLP-1?
Sturdy doesn't set that number. You choose your own target, or switch to meal checkmarks, or turn the goal off. Ask your prescriber or a registered dietitian what's right for you.
Does Sturdy measure muscle?
No. It shows what you recorded: sessions, movements, effort, loads and protein consistency. It can't measure muscle or bone, and the check-ins have no scores or age norms.
Where is my data stored?
On your iPhone. No account, no ads, no analytics. Sturdy connects only to Apple and RevenueCat to process Pro purchases; health records are never sent.
Plan your first sturdy week
Pick two days. Start with five minutes if that's what you have.
Updated November 2026
More from Sturdy
- Finding a GLP-1 personal trainer near you: a 5-step vetting guideLooking for a personal trainer who understands GLP-1 medication? Verify credentials free, sort their answers, and know what to track between sessions.
- GLP-1 workouts during the holidays: a 6-week plannerOn GLP-1 medication and the holidays are here? Plan short strength sessions for six weeks around travel and hosting, with a live counter.
- Exercising with knee pain on GLP-1: six myths, checkedKnee pain and on Wegovy, Zepbound or another GLP-1? Six common exercise myths checked against NIH, NHS, CDC and the STEP 9 trial. Free tool inside.
- How to tell if you're losing muscle on GLP-1The scale can't tell muscle from fat. Five tracking mistakes on GLP-1 medication, a 30-second chair stand counter, and what to bring your clinician.
- Do I need a gym to strength train on GLP-1?No gym needed to start strength training on GLP-1 medication. Tap what you own at home and see which major muscle groups it covers.
- Walking vs strength training on GLP-1Walking or strength training on GLP-1 medication? Tap through what the CDC and clinical studies say each one does, then see a week with both.
Related
- Finding a GLP-1 personal trainer near you: a 5-step vetting guideLooking for a personal trainer who understands GLP-1 medication? Verify credentials free, sort their answers, and know what to track between sessions.
- GLP-1 workouts during the holidays: a 6-week plannerOn GLP-1 medication and the holidays are here? Plan short strength sessions for six weeks around travel and hosting, with a live counter.
- Exercising with knee pain on GLP-1: six myths, checkedKnee pain and on Wegovy, Zepbound or another GLP-1? Six common exercise myths checked against NIH, NHS, CDC and the STEP 9 trial. Free tool inside.
- Do I need a gym to strength train on GLP-1?No gym needed to start strength training on GLP-1 medication. Tap what you own at home and see which major muscle groups it covers.