Shaped: Strength for Women

Shaped is strength training for women who want to get stronger with a plan that fits real life: your schedule, your energy and your menstrual cycle. Real barbell programs, Pilates days, your calories and macros, and a 7-day meal plan made of real dishes. Not a men's app with pink on it.

Tell me your goal, the equipment you have, the days you can train, your height and weight, how active you are and how you eat. Shaped hands you the whole plan.

WORKS WITH YOUR CYCLE
Log your period and how you feel: energy, mood, sleep, cramps. Shaped shows where you are in your menstrual cycle, and your coach takes it into account. Meh, low-energy day? You get a lighter way to keep the habit going instead of skipping the week. Feel great? Train as planned.

NEW: PILATES AND STRENGTH, ONE PLAN
Three mat programs I wrote: Beginner Core Foundations, a Strength + Pilates Hybrid, and Recovery & Low-Energy Days for when you're tired, sore or short on sleep. Every move has cues, an easier version and a harder one. Took a class instead? Log it in the Pilates tab.

SAFE THROUGH EVERY STAGE
If you're pregnant, postpartum or trying to conceive, Shaped won't put you in a calorie deficit, whatever goal you picked. It tells you why and what to do instead. Post-menopause has its own setting too.

BUILT FOR YOUR SITUATION
• Never touched a barbell? Shaped starts you on a real beginner strength program.
• Worried lifting will make you bulky? Ask your coach; you'll get a straight answer.
• Home gym or minimal equipment? It programs around what you have.
• Three training days you'll actually hit beat five imaginary ones, so it plans for the schedule you really keep.
• Playing a sport? The Sport Performance goal fits strength work around practice and games.

NEW: PLATE CALCULATOR
Type the weight and see exactly what goes on each side of the bar. Pounds or kilos, 45 lb, 35 lb, 20 kg, 15 kg, EZ and trap bars, and your own plates, microplates included.

NEW: MEAL DELIVERY, MATCHED TO YOUR MACROS
Use a meal delivery service? Shaped has menus from three of them. Pick yours and which meals it covers, and Shaped picks the menu items that fit your macros and plans the rest of your day around them.

WHAT YOU GET
• A program from a library of 40 strength, hypertrophy and sport programs, with exact sets, reps and a progression rule. Progressive overload, tracked.
• Calories and macros from your own body, with sensible floors built in
• A day-by-day meal plan of real dishes, every portion in grams, plus a grocery list for the days you're shopping. Vegetarian supported.
• A coach for the follow-ups who knows your plan and what you've logged. Your conversation is saved.
• A clean light design with Deep Lagoon accents, a dark mode, or follow your phone's setting

No account needed.

SUBSCRIPTION
Try it free for 7 days, no payment details needed. Then a monthly or yearly subscription. Cancel any time in Google Play.

Shaped covers training and nutrition. Nothing else. More at builtandshaped.com

WHO BUILT IT
Built by Jason Luker, an ASE Master Certified technician and bar owner in Ridgecrest, California, who taught himself to build it. builtandshaped.com/about

Shaped is an educational fitness tool, not a substitute for a doctor. For anything medical, see a qualified physician.