Lose the weight.
Keep the strength.

Strength training and nutrition for people on GLP‑1s — built around the injection schedule, so the weight that comes off is fat, not muscle.

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9:41
Today
WORKOUT
Full body workout
THE WEEK AHEAD
TomorrowREST
Wednesday, June 10thREST
Thursday, June 11thINJECTION
Friday, June 12thREST
Saturday, June 13thWORKOUT
Sunday, June 14thREST
TODAY / WORKOUT 1 OF 16
Full Body Workout
Warm up, then four movements. Around 35 minutes.
Work
Progress

The shots work. The weight comes off. But up to 40% of what you lose isn’t fat — it’s lean mass, like muscle.1

Muscle is more than strength — it’s your main system for clearing blood sugar,2 and, in older adults, more muscle tracks with a longer life.3

Lose it, and you lose mobility, metabolic health, and the independence to live on your own terms.

But there’s a fix

Keep the muscle while the fat comes off.

The research is consistent on how: resistance training paired with enough protein. With both in place, the weight lost can be fat — while strength stays on.4,5

Strongly is strength training and nutrition, built for people already on a GLP‑1.

Resistance work timed around each injection, plus the protein, water, and fiber targets that protect muscle — so the weight that comes off is fat, and the strength stays on.

Download on theApp StoreSign up for updates

A whole program in your pocket.

Everything is built around one idea: as the weight comes off, the strength stays on.

9:41
Today
WORKOUT
Full body workout
THE WEEK AHEAD
TomorrowREST
Wednesday, June 10thREST
Thursday, June 11thINJECTION
Friday, June 12thREST
Saturday, June 13thWORKOUT
Sunday, June 14thREST
TODAY / WORKOUT 1 OF 16
Full Body Workout
Warm up, then four movements. Around 35 minutes.
Work
Progress
Timed

A week timed to the dose.

Workouts and rest land where they should around each injection — so training arrives when the body can actually use it.

9:41
PUSHMOVEMENT 2
Counter push-up
Counter push-up
1
Place your hands on a sturdy counter just wider than your shoulders and step back until your body forms a straight line from head to heels.
Counter push-up, lowered
2
Lower your chest toward the counter with elbows angled slightly back, then press away — ears, hips, and heels stay in one line.
3 SETS × 10 REPS · 90 SEC REST
Set 1
REPS
Set 2
REPS
Set 3
REPS
Begin workout
4 MOVEMENTS · ABOUT 35 MIN
Work
Progress
Anywhere

Resistance work that goes anywhere.

Clear, illustrated movements that run from a kitchen counter — bodyweight or a single pair of dumbbells. The training that keeps muscle on.

9:41
Strength
Medical
Functional tests
How hard is it to open a tight jar?Easy
8 CHECKS AGONOW
HardModerateEasy
Your trendLAST 8 CHECKS
Nutrition
Log protein, water, fiber0G / 0OZ
Your trendLAST 14 DAYS
Work
Progress
Proof

Strength that shows up in real life.

The simple things — opening a jar, climbing stairs — get easier instead of harder, and the app tracks the trend.

Protein, water & fiber — tracked every day.

Training only protects muscle when it’s fed. Strongly sets a daily protein, water, and fiber target sized to each person, and makes hitting it a single tap — then shows the streak so the habit sticks.

ProteinWaterFiber

Adequate protein is the nutritional half of muscle preservation that every GLP‑1 review calls for.4

9:41
Strength
Medical
Nutrition
PROTEIN
WATER
FIBER
14 DAYS AGOTODAY
Your trendLAST 14 DAYS
Functional tests
Jar, stairs, lift testsNOT RATED TODAY
Your trendLAST 8 CHECKS
Work
Progress
Get started

Lose the fat. Not the muscle.

Start training today, or leave your email and we'll keep you posted as new workouts and nutrition tools ship.

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References
  1. 1Impact of semaglutide on body composition in adults with overweight or obesity: exploratory analysis of the STEP 1 study. Diabetes, Obesity and Metabolism. 2021.
  2. 2Wolfe RR. The underappreciated role of muscle in health and disease. The American Journal of Clinical Nutrition. 2006;84(3):475–482.
  3. 3Srikanthan P, Karlamangla AS. Muscle mass index as a predictor of longevity in older adults. The American Journal of Medicine. 2014;127(6):547–553.
  4. 4Neeland IJ, Linge J, Birkenfeld AL. Changes in lean body mass with glucagon‑like peptide‑1‑based therapies and mitigation strategies. Diabetes, Obesity and Metabolism. 2024;26(S4):16–27.
  5. 5Codella R, Senesi P, Luzi L. GLP‑1 agonists and exercise: the future of lifestyle prioritization. Frontiers in Clinical Diabetes and Healthcare. 2025.
  6. 6Chavez AM, Carrasco Barria R, León-Sanz M. Nutrition support whilst on glucagon‑like peptide‑1 based therapy: is it necessary? Current Opinion in Clinical Nutrition & Metabolic Care. 2025.

Strongly is a fitness and nutrition app, not a medical device, and does not provide medical advice. Treatment decisions belong with a prescriber.