Know what to do
Every session gives you the exercise, sets, target reps, and next best weight.
Women-first strength, yoga & pilates
Train with a plan that changes when you do.
A plan that fits your body, your goals, and your week — strength, yoga, and pilates sessions with red and green muscle maps, meal targets, and a monthly photo body scan that keeps it honest.
Now on iPhone, Apple Watch & Android
1x/moguided photo body scan for progress trends
Personalstrength workouts and meal targets
Clearmuscle maps that show what each move builds
Progress without shameForm-first trainingFemale-focused coachingPrivate check-ins
1x/moguided photo body scan for progress trends
Personalstrength workouts and meal targets
Clearmuscle maps that show what each move builds
Progress without shameForm-first trainingFemale-focused coachingPrivate check-ins
Clear from the first rep
A strength plan that feels clear before the first rep.
Most workout apps throw exercises at you. Sola shows what to do, why it matters, what muscles are working, and how your plan should change as your body changes.
See what it builds
Red and green muscle maps make each movement feel obvious, visual, and easier to remember.
Track real change
Monthly photo check-ins help turn progress from a vague feeling into a visible trend.
Eat with direction
Meal targets update alongside training so workouts and nutrition are not fighting each other.
The sunrise mark
First light.
Our mark is the sun breaking the horizon — the quiet before a heavy set, the fresh start every morning brings. It's the promise under the plan: the work rises with you.
- Lighting set
- Distance set
- Pose set
Monthly photo body scan
This is how the plan knows to change.
Once a month, Sola guides your progress photos from consistent angles. The check-in estimates body-composition trends, shape changes, and measurement signals so training and meal targets can adjust around what is actually happening.
- Same angles, same distance, same lighting.
- Estimated body fat range for coaching and trend tracking.
- Workout and nutrition updates based on progress signals.
- Photos are analyzed, never stored.
June scanHigh confidence
Estimated body fat
23-25%
Estimated body fat range for coaching and trend tracking.
Plan update
Workout and nutrition updates based on progress signals.
Your body scan updated this week's plan.
A coach, not a scold
Supportive, direct, never shaming.
The product should feel like a trainer who respects her time: clear instructions, no guilt, no vague motivation, and no guessing what to do next.
Goblet Squat — primary: quads, glutes; support: core, calves
Your body scan updated this week's plan.
Today
Lower body strength
45 minutes. Glutes, quads, core.
Coach note
Body scan trend is improving. Push load today, keep meals steady.
Goblet Squat
Red: quads and glutes. Green: core and calves.
Last top set
45 lb x 10. Try 45 lb x 11 or 50 lb x 8.
Your body scan updated this week's plan.
Here is what this move builds.
Beat your last top set.
Strong form first.
You are building proof.
Inside Sola Strength
Everything the app puts behind one plan.
Strength, yoga & pilates in one plan
Guided sessions across all three — your week mixes them automatically, with strength at the core.
Guided strength sessions
Every session gives you the exercise, sets, target reps, and the next best weight based on your last one.
Red and green muscle maps
Each movement shows primary muscles in red and support muscles in green, so you always know what you are building.
Monthly photo body scan
AI reads your guided photos into a body-fat range, posture score, and muscle development trend. Photos are analyzed, never stored.
Meal targets and food logging
Barcode scanning, nutrition-label reading, and meal photos feed macro targets that update alongside training.
Coach Sol
An AI coach that chats and talks in real time, grounded in your own logs — plan changes are always proposed, never forced.
Apple Watch and Apple Health
Log sets from your wrist with offline sync, and keep workouts, heart rate, and body metrics flowing through Apple Health.
Connects to your ring and watch
Works with Oura, Fitbit, Strava, Apple Health, and Apple Watch — plus Health Connect on Android.
Questions women ask
Clear answers before you start.
What is Sola Strength?
Sola Strength is a women-first strength training app that combines guided workouts, meal targets, red and green muscle maps, and monthly photo body scan check-ins.
How does the monthly body scan work?
Members take guided progress photos from consistent angles. Sola Strength uses the check-in to estimate body-composition trends and adjust workout and meal targets over time.
Is the body scan a medical test?
No. The body scan is an estimate for coaching and trend tracking. It is not a medical diagnosis or a replacement for professional medical advice.
Who is Sola Strength for?
Sola Strength is built for women who want a clear strength plan, visible progress, practical meal targets, and a workout experience that feels supportive without being soft.
Sola Strength is live
Start training this morning.
Drop your email and we'll send your invite to Sola Strength — women-first strength, yoga, and pilates, in one plan.
No spam — just your invite and launch notes. Your progress photos are analyzed, never stored.