Cycle-synced strength training
Phase is the women's gym planner & workout tracker that programs around your menstrual cycle — push PRs when your hormones peak, ease off through PMS week, and finally understand your “off” weeks.
iPhone & Apple Watch · Private by design
Most training plans treat every week the same. Your body doesn't.
Strength and recovery shift across your cycle. Period apps predict bleeding but don't train you; lifting apps program in a straight line as if every week is identical. Phase is the app that lives in between — a rigorous tracker that finally accounts for your hormones.
Cycle-aware programming
Phase reads your cycle from Apple Health (or logs it in-app) and reshapes every week: build through your follicular phase, peak in your power window, ease volume in your luteal phase, and deload near your period. Stop blaming yourself for weeks that were never your fault.
Power-window predictions
Onboarding ends with your next four weeks mapped to training intent — the exact days you're primed to push, and the days to hold back. It's the moment you realize your strength was never random.
The signature chart
A phase-colored estimated-1RM chart nobody else shows you. The pattern jumps off the screen — most lifters find the majority of their PRs land inside their power window.
A real strength tracker
Phase stands on its own against any lifting tracker: fast set logging, a plate calculator, a live rest timer, RPE, and automatic PR detection — with cycle-aware coaching layered on top.
iPhone & Apple Watch
Drive a whole session from your Apple Watch — set logging, RPE, and a gold rest-timer ring — perfectly in sync with your phone.
See it in action
Every screen, one story
Private by design
Cycle and training data stay on your iPhone and in your own private iCloud. No accounts, no ads, no analytics — we don't have a server that could ever leak it.
Your data lives on your iPhone and your private iCloud — never on our servers.
No sign-up, no tracking, no third parties. Nothing to harvest.
Cycle data read from Apple Health stays inside Apple's private stack.
Questions
It's strength training that adapts to the phases of your menstrual cycle. Estrogen peaks in the late-follicular and ovulatory phases are linked with higher power output; the luteal phase often brings lower recovery. Phase programs around that — pushing intensity when you're primed and easing off when you're not.
No. Phase reads your cycle from Apple Health, so you keep logging periods wherever you already do. If you don't use Apple Health, you can log your cycle directly in Phase instead.
Completely. Everything lives on your iPhone and in your own private iCloud. There are no accounts, no ads, and no analytics — we don't have a server that could ever leak your data.
Phase learns from the cycles you log and widens its estimates when your cycle is variable. On hormonal birth control, it switches to honest, standard progression instead of faking phases.
Yes — but smarter, not harder. In the luteal phase recovery often dips and PMS can sap drive, so Phase automatically shifts your routine toward moderate volume and technique work instead of max-effort lifts. You keep training and logging; the app just stops asking for PRs when your hormones aren't there.
No — Phase is a full iPhone app. But if you have an Apple Watch, you can start a session, log every set, and run your rest timer from your wrist, all in sync with your phone.
No. Phase provides general training education, not medical advice. Cycle estimates are for planning your training only — never for contraception or family planning.
Cycle-synced programming, the phase chart, a real tracker, and your Apple Watch — all in one app.