Strength training plans that survive real life
Ongoing strength training with no meet and no date to hit. Adaptlete builds the weeks around you and adapts them when something hurts or your week changes.
On Pro, the hours, the experience level and the date you give shape every block, and the plan is rewritten when your week changes.
The races on this page are examples. In the app you choose a distance and set your own date, so a race we have not listed works the same way.
Free plan available · Paid from $7.50/mo billed annually · iOS, Android & web
STRENGTH DISCIPLINES
- Push, pull, lower body and full body work
- Progression that reads what you actually lifted
- An easier deload block built into the cycle
WHAT IS IN YOUR WEEK
Push
Pull
Lower body
Full body
HOW THE STRENGTH PLAN WORKS
How a week is built
Three sessions a week for a beginner, four for an intermediate lifter and five for an advanced one, each about an hour. Deload weeks pull the count down and shorten the sessions to 45 minutes.
No date needed
General strength is ongoing training, so there is no event to pick and no date to enter. The plan runs in a repeating cycle of base, base, build and a lighter deload block, which makes every fourth two-week block an easier one.
Getting stronger over time
When you beat your target reps by one or two on two sessions in a row, the guidance the plan writer follows raises the load by 2 to 10 percent. Most working sets should finish one to three reps short of failure, and the same muscle group gets at least 48 hours between heavy sessions. It is guidance for the writer, so look at each week's sessions and check they suit you.
Two lifters, two plans
Take two people who both choose General strength. One has never trained and has three sessions a week. The other has lifted for years and has five. Their plans differ from the first day. On Pro, each following block is then written from what each of them really lifted.
Where your plan comes from
Your plan starts from your answers: your experience level and your weekly hours. Pro athletes get a plan written by the AI each two weeks from what they did in the last block, rewritten whenever travel, sickness or an injury gets in the way, with no cap on rebuilds. Free athletes start from a prebuilt plan matched to their goal and experience, with one AI rebuild a month.
What it does not do
Adaptlete writes your training. It cannot watch your lifts, check your technique or spot you, and it gives no medical advice. If something hurts, take the load off it and see a doctor or physio.
QUESTIONS
Do I need a competition or a goal date?
No. General strength is ongoing. You choose it and start training, with no date to set.
How many sessions a week will I train?
Three if you are a beginner, four if you are intermediate and five if you are advanced, about an hour each.
What is the difference between General strength and Body recomposition?
In the app they share the same training structure today, with push, pull, lower body and full body work. Pick General strength when getting stronger is the goal and Body recomposition when body composition is what you are working on.