Answer four quick questions
Rate sleep, energy, soreness and joint comfort.
Adaptive strength for perimenopause
Strength that fits the day you’re having.
The next GlowUp release is being built around a structured 28-day home or gym plan. A four-question check-in will use sleep, energy, soreness and joint comfort to show a standard, lighter or recovery version of the day.
Built for women starting again, building confidence or already training.
- Four-question daily check-in
- Home or gym
- Free guide library
- AI optional
Release preview · Updated 27 August 2026
Keep the plan. Change the day.
A fixed plan gives you two bad options: force the workout or skip it.
The new GlowUp experience is designed to keep the structure and change the day. A poor night, low energy, heavy soreness or uncomfortable joints will be able to move a planned session from standard to lighter or recovery—without rewriting the whole programme.
How it works
Check in. Get the right version of today.
No long symptom diary. No free-text health history. The check-in is there to help choose the day’s training load.
See today’s recommendation
The aligned release will return a standard, lighter or recovery mode from the answers you provide. It will be a readiness adjustment, not a medical assessment.
Follow the session
You will be able to train at home or in the gym. A lighter day will reduce the workload; a recovery day will keep the programme intact without forcing the planned workout.
Get context when needed
The aligned release will let you open a relevant guide, save it or ask the optional AI Coach a general wellbeing question.
The strength programme
Twenty-eight days of strength. Built to flex.
When the aligned release is live, you will be able to choose home or gym and follow three full-body strength sessions in each seven-day block. The daily check-in will change the version of that day’s session without throwing away the plan.
Available now
Useful information without another content spiral.
Search the free guide library by topic and open what matters. Every health guide links to its sources and shows when it was updated, so you can understand the basics and prepare better questions for an appointment.
Explore the free guidesAI is optional
Ask the question in your own words.
The optional Coach in the aligned release is designed for general questions about movement, food habits, sleep routines or preparing for an appointment. It will not diagnose or recommend treatment.
Before an AI request can be sent to Anthropic, GlowUp will show what is being shared and ask permission. You will be able to decline and continue using the non-AI features. GlowUp will not save a chat transcript.
Read the Privacy PolicyWho it is for
Built for women who want to keep moving, not start another tracking habit.
Starting again
You want a clear route back into strength training without an all-or-nothing standard.
Building confidence
You want to know what to do today without designing a new workout every time.
Already training
You want structure that can respond when sleep, energy, soreness or joint comfort changes.
Home or gym
You want to choose where you train and keep the same route through the programme.
GlowUp is not a detailed cycle tracker, HRT-management tool or clinical service.
Free and premium
Free guides now. More structure when the aligned app is released.
Free now
Source-linked guides
Read the web library by topic, see the sources and check when each guide was updated.
Planned free app access
Check in and get context
The aligned release is planned to include saved reads, the daily check-in and three introductory Coach replies.
Planned optional monthly plan
The 28-day strength programme
The aligned release is planned to add the structured home or gym programme, progress tools and a larger Coach allowance. Apple will show the local price before purchase.
Clear boundaries
Fitness and wellbeing guidance—not medical care.
GlowUp does not diagnose perimenopause, recommend HRT or choose treatment. Health guides show their sources and update dates; none currently claims independent medical review. Use a regulated healthcare service for diagnosis, prescriptions or clinical monitoring.
Start with what is live
Keep the plan. Change the day.
Explore the free guides now. The adaptive check-in and programme will become available when the aligned GlowUp release is live.