About Strena

What Strena is

Strena is a free, auto-regulated linear progression app for the squat, bench press and deadlift. It plans each session, adds weight when you have earned it, and holds back when you have not. No trial, no card, no premium tier.

How the program works

Each lift moves on its own, and the rules are applied after every session. The reasoning is in the guides on auto-regulation and linear progression. In short:

• Finish every set with a solid last rep and the weight goes up next time: 2.5 kg on squat and deadlift, 1.25 kg on bench.
• Miss a session and you repeat the weight. Miss it twice and it drops 7.5%.
• Miss repeatedly, or tell it you recovered badly, and 8 × 3 becomes 10 × 2, 2% lighter. After 2 clean sessions in a row you are back on triples, 3% lighter again.

How we write articles

• Where an article relies on research, it says so and names the study or the evidence. Where something is coaching experience or a judgement call, it says that instead.
• The tools and the progression rules are calculated by the same code the app runs, so a calculator and your plan do not disagree.
• Every article shows when it was published and when it was last updated. We update it when the facts change.
• Guides are general information, not medical advice.

Corrections and contact

Found a mistake, or something that does not match your experience? Write to[email protected]. We read everything, and a confirmed error gets fixed and the article's updated date changes.