FitStrong 50+

AI fitness coaching built for adults 50+

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AI FITNESS FOR ADULTS 50+

FitStrong 50+

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Good evening 👋

Ready to crush it today?

Today's Readiness

⚪ Connect wearables

Link Apple Health or connect music

🔥 0-Day Streak

🏆 Week 1

⚡ Rookie · Level 1

0 / 200 XP

Complete workouts to earn XP

Apple Health

Apple Music

Spotify

Today's Plan

Week 1 · Foundation

⏱ ~45 min

Today's
Workout

💪 Push Day

Tap to begin

📋

Your Program Overview

Foundation Strength · 12 weeks · What to expect →

Coach Finn

"Complete your first workout and I'll start personalizing your plan!" Chat →

This Week

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Sessions

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Miles

0

Day Streak

Start a Workout

Goblet Squat

00:00

Goblet Squat

3 sets × 12 reps · 45 lbs

AI increased weight from 42.5 → 45 lbs this week (+5.9%). Last week you rated effort 6/10. Keep form tight — drive through your heels.

SET 1 ✓

Reps

Weight

SET 2

Reps

Weight (lbs)

SET 3

Reps

Weight (lbs)

How hard was that set? (RPE 1–10)

4

5

6

7

8

9

Power Workout Mix

Tap to open Spotify · Keep the energy up 🎵

▶

🏆

Workout Complete!

Every session is building a stronger, healthier you.

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Minutes

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Exercises

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Sets

📈 Your Progress

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👨

✏️

My Profile

Finish onboarding to personalize

🏋️ FitStrong 50+ Program

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Sessions

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Day Streak

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This Week

My Program

📅Current Plan

Foundation Strength ›

📍Progress

Week 1 ›

🎯Goal

— ›

⚠️Joint Sensitivity

None ›

Health & Music

Apple Health

Apple Music

Spotify

⚙️ Manage Connections

Tap to connect your apps

›

My Health Info

🏋️Gym & Equipment

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🎯Goals

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⚠️Joint Sensitivities

—›

🏥Health Conditions

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💊Medications

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🔄Redo Full Setup

Update All›

📸 Progress Photos

Upload before & after photos to track your transformation and create a shareable social card.

BEFORE

📷 Add Photo

CURRENT

📷 Add Photo

Account

📊 Share with Doctor/PT

Export PDF ›

👩‍💼 Human Coach

Request Review ›

🔒 Privacy Policy

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📄 Terms of Service

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📋 Version

v1.0 · FitStrong 50+

🐛 Report a Bug

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🚪 Sign Out

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Good morning 👋

You're stronger than yesterday 💜

Today's Readiness

⚪ Calculating...

Based on your activity & schedule

🔥 0-Day Streak

🦴 Week 2 of 12

💜 Bone Builder · Level 5

1,640 / 2,200 XP

560 XP to Level 6 · Iron Rose

Apple Health

Apple Music

Spotify

Weekly Goals

of 3 this week

Start tracking to see your progress 💜

0

Miles

0

of 8 Glasses

0g

of 100g Protein

💜

Coach Finn · Daily Spark

"Every rep is a deposit in the bank of your future self."

Today's Plan · Week 2, Day 3

🦴 Bone Builder ⏱ ~45 min

Full Body Strength + Balance

🏋️ 9 exercises 💪 Upper · Lower · Balance

Seated Dumbbell Press 3×12 · 10 lbs Low

Goblet Squat 3×12 · 10 lbs Mod

Glute Bridge 3×15 · Bodyweight Low

Single-Leg Balance Hold 3×30 sec each Low

✦ AI Note: Weights up 5% from last week. Added leg & glute work — bone-loading squats and deadlifts are essential for post-menopausal bone density.

Today's Wellness Check-In Log Today →

💜 Menopause & Hormone Health PRIVATE

Hot Flashes

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Tap to log

Sleep

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Tap to log

Joints

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Tap to log

Energy

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Tap to log

Mood

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Motivation

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Stress

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Bone Health Focus

🦴

Post-Menopause Bone Protection

Weight-bearing exercise is your #1 defense against osteoporosis. Every strength session builds bone density. Your program includes 3 bone-loading sessions per week.

🥛 Calcium 1,200mg

☀️ Vitamin D 2,000 IU

🥦 Magnesium 320mg

Achievements See All →

Full Body + Balance

📅 Week 2, Day 3 ⏱ ~45 min

✦ AI: Weights up 5% this week. HRV 52ms — modified intensity. Leg strength and fall-prevention balance work added for your 60–64 age group profile.

Warm-Up · Pelvic Floor Activation

✓

Diaphragmatic Breathing

5 deep breathsPelvic floor engage

Done

✓

Hip Circle Mobility

2×10 each directionBodyweight

Done

Upper Body Strength

1

Seated Dumbbell Press

3 sets × 12 reps10 lbs ↑ from 8

Active

2

Resistance Band Row

3 sets × 15 repsMedium band

Low

3

Dumbbell Lateral Raise

3 sets × 12 reps5 lbs

Low

Lower Body Strength · Legs & Glutes

4

Goblet Squat

3 sets × 12 reps10 lbs dumbbell

Moderate

5

Glute Bridge

3 sets × 15 repsBodyweight · pause at top

Low

6

Standing Calf Raise

3 sets × 20 repsBodyweight · near wall

Low

7

Romanian Deadlift (Light)

3 sets × 10 reps10 lbs · hip hinge focus

Moderate

Balance & Fall Prevention

8

Single-Leg Balance Hold

3 × 30 sec eachNear wall for safety

Low

9

Tandem Walk (Heel-Toe)

3 × 20 stepsBodyweight

Low

Cool-Down

10

Chest & Shoulder Stretch

30 sec holdEach side

Low

11

Hip Flexor Stretch (Kneeling)

30 sec holdEach side

Low

12

Hamstring Stretch (Seated)

30 sec holdEach side · post-leg work

Low

🦴 Bone Health Note

Every weight-bearing rep you do today deposits calcium into your bones. Squats, deadlifts, and calf raises load the femur and spine — the sites most vulnerable to osteoporosis. Clinically proven to slow bone loss by 1–3% per year in post-menopausal women.

⚡ Connected Services

Health data and music — together they make every workout smarter and more motivating

2

Connected

8

Data Points

88%

AI Accuracy

2

Music Ready

Health

❤️

Apple Health

Steps, heart rate, workouts, nutrition

Connected · Live sync

Heart Rate

Steps

Weight

Nutrition

›

Music

Apple Music

Workout playlists · BPM-matched music

Tap to connect

Playlists

BPM Match

In-Workout

›

Spotify

Workout playlists · Tempo-synced music

Tap to connect

Playlists

Tempo Sync

In-Workout

›

🔒

Your data stays yours FitStrong 50+ reads data from your devices but never sells or shares it. Data is encrypted in transit and at rest. You can disconnect any device at any time.

📱 Requires native iOS app — permission needed

ℹ️

HealthKit requires permission

Apple Health syncing uses Apple's HealthKit framework, which requires a native iOS app — not available in web browsers. The FitStrong native app is coming soon. For now, you can log weight, workouts, and nutrition manually inside FitStrong.

🔐 Permissions We'll Request (Native App)

When you install the native FitStrong 50+ app, you'll see an Apple permission screen with these exact requests. You control what to allow.

👣Steps & Walking DistanceRead only

❤️Heart RateRead only

⚖️Body WeightRead only

🏃WorkoutsRead + Write

🥗Nutrition & CaloriesRead + Write

😴Sleep AnalysisRead only

🔒 Your data stays private. FitStrong never sells health data. You can revoke any permission at any time in iPhone Settings → Health → FitStrong 50+.

✦ What Happens When Connected

⚖️

Weight trend → Calorie targets: Weekly weigh-ins from Apple Health automatically recalculate your TDEE and adjust macro targets.

👣

Daily steps → NEAT calories: Low step days (under 5k) add a gentle cardio reminder. High step days reduce session length.

🏃

Workouts written back: Every FitStrong session is saved to Apple Health automatically — your rings close and your full health picture stays in one place.

❤️

Heart rate zones: Real-time HR from Apple Watch sets your exact Zone 2 cardio ceiling for safe, effective fat burning — specific to your heart, not a formula.

✍️ In the meantime — log manually

Use the Nutrition tab to log meals and the Profile tab to update your weight. Coach Finn uses everything you log to keep your plan accurate.

⚪ Not set up — follow the steps below

Start a playlist in Apple Music, swipe back to FitStrong, and your music keeps playing while you train.

Playlists to Start With

💪

Power Workout

Classic rock & 80s · High energy

Open ↗

🏃

Cardio Mix

Upbeat pop & soul · 128 BPM

Open ↗

🧘

Cool Down & Stretch

Mellow acoustic · 72 BPM

Open ↗

⚪ Not set up — follow the steps below

Start a playlist in Spotify, swipe back to FitStrong, and your music keeps playing while you train.

Playlists to Start With

💪

Beast Mode

High-energy anthems · 138 BPM

Open ↗

🏃

Cardio Classics

Motown, soul & pop · 126 BPM

Open ↗

🧘

Wind Down

Acoustic & chill · 70 BPM

Open ↗

←

Coach Finn — AI

Powered by Claude AI · Knows your full profile

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