Your AI workout coach. By your side.
The AI workout coach that builds your workouts and meals, adjusts your weights and follows your recovery.
On your computer?Scan to install Stance.
- 4.9★ from 50 ratings on the App Store
- Free download
- First coach workout free
Your goal in. Your plan out.
Tell your coach about you
Your goal, your training days, your equipment and your favorite exercises. Gym or street workout, kilos or pounds.
Get workouts and meals made for you
Your coach builds your sessions and your meals. You approve every change before it lands in your plan.
Train, log, progress
Log sets in one tap. Your coach adjusts your weights, follows your recovery and steps in when you plateau.
Ask anything. It builds it.
Workouts, meals, recovery: your coach knows your goal, your equipment, your favorite exercises and your last sessions. It proposes, you decide.
- Build me a leg day for tomorrow
- Plan my week
- Replace an exercise
- What should I eat tonight?
- Balance my nutrition
- Train or rest?
Training, recovery and nutrition. One coach.
Create a session
Full body
Daily
7 days
Your week and today's session, at a glance. Daily tracks your weekly rhythm and shows your next session from your logbook. Trained without the app? Tell Stance in one tap.
Sessions
Your logbook
Your sessions and the library, in one place. Find the sessions you made, plan them on your calendar, start one in a tap. Need an idea? The library is one tab away.
Live recovery
73/100
Your recovery, muscle by muscle. The live muscle map shows what is hot, recovering or ready before you train. With Elite, a readiness score out of 100 tells you whether today is the day to push.
Nutrition
Eaten, burned
Meals built with your coach. Daily calorie and protein targets, energy read from Apple Health or Health Connect, and meals your coach builds for your goal. Photograph your plate to log it. Creatine gets tracked too, dose by dose.
Winter Arc
92 days
One mountain, until December 31. Pick your day 1 and climb week after week. Every session you log brings you closer to the summit, and you can share a poster of your ascent.
The Winter Arc plan, week by week
Gym years
1 square a day
Your gym years, one square per day. Every day you train lights up a square. Watch the year fill in, then pick it up again next year.
Crew
Challenges
Train together. Create or join a private Crew, chat, share your workouts and push each other through challenges.
New in Stance 3.4. Also in the app.
Gym cardio
15 machines, a timer, then your duration, distance and calories. Your coach can build you a cardio session.
Warm up at the start
When you start a gym session, Stance asks if you want to warm up first. Your warm-up sets build toward your working weight and never count toward your volume.
Coach conversations kept
Your past conversations stay on your device, in a drawer where you can find them and search them.
Workout summary on one page
Finish a session and see it on one page, with the targets for your next workout (Active).
Share a workout with your crew
Post a workout in your crew chat. Importing it into your library is an Active feature.
Nutrition, your way
Create a dish in three steps, edit or delete your own foods, and choose the meal time when you log.
First day of the week
Choose the first day of your week in the settings.
Apple Watch
Reorder your exercises from your Apple Watch, and set the weight one step at a time with the Digital Crown.
Start free. Go further with Elite.
A 7-day free trial is offered on some annual plans. Prices are shown in the App Store or Google Play, in your currency.
Free
Try your coach
- Your first coach-built workout, free
- 3 questions to your coach
- Workout log, records and history
- Crew: private groups and challenges
Active
A coach every day
- A coach that builds your workouts and meals
- Your recovery, muscle by muscle
- Workouts suggested for your goal and equipment
- Meal photo scan, calories and macros
Elite
Your coach on auto-pilotMost complete
- Everything in Active
- Your coach steps in when you plateau
- Sleep quality taken into account
- Advice the day before each session
- Auto-Pilot: next load set by your effort
Your health data stays yours.
Stance reads Apple Health or Health Connect with your permission. Your coach conversations stay on your device. To answer, your coach uses Google Gemini or Anthropic Claude. No ads, no data sold.
Read our Privacy PolicyQuestions before you install
Is Stance free?
Stance is free to download on the App Store and Google Play. Your first coach-built workout is free, and so are your first 3 questions to your coach. The Active and Elite subscriptions unlock the full coach. A 7-day free trial is offered on some annual plans.
How does the AI coach build my workouts?
It starts from your goal, your training days, your equipment and your favorite exercises, then builds sessions for you. You can ask for anything — a leg day for tomorrow, a full week, a replacement exercise — and you approve every change.
Does Stance adjust my weights?
Yes. Stance keeps a working weight for each exercise and suggests the load to aim for. With Elite, Auto-Pilot sets your next load from the effort of your last set, and your coach suggests 5% lighter loads after a night under 6 hours of sleep.
Can I train at home or outdoors?
Yes. Choose gym or street workout, tell your coach what equipment you have, and it builds sessions around it, with rest timers and a clean log of sets, reps and weights in kg or lb.
Does Stance track nutrition?
Yes. Your coach can build meals for your goal, and you can photograph your plate to estimate calories and macros. Stance reads the energy you burn from Apple Health on iPhone and Health Connect on Android.
Does Stance cover cardio?
Yes. In the gym, pick one of 15 cardio machines: Stance runs a timer, then you enter the duration, distance and calories. Your coach can also build a cardio session, and cardio workouts saved in Apple Health can appear in your history, with your permission.
Is there an Apple Watch app?
Yes, with an Apple Watch paired to your iPhone. During a workout you can reorder your exercises from the watch, and the Digital Crown sets the weight one step at a time.
Can I share a workout with my crew?
Yes. In a Crew you can share a workout to the group chat, and your training partners can import it into their library. Importing a shared workout requires an Active subscription.
What happens to my health data?
Stance reads Apple Health or Health Connect with your permission. Your coach conversations stay on your device. To answer, your coach uses Google Gemini or Anthropic Claude. Body data, pain areas and check-ins reach it only if you turn on Allow health data. No ads, no data sold.
Is Stance available on Android?
Yes. Stance is available on Google Play for Android and on the App Store for iPhone, with the same AI coach on both.
Your next session is one question away.
Download Stance for free and let your coach build your first workout.