Menstrual
Days 1 to 5Hormones sit at their baseline and energy is often at its lowest. Training volume drops, movement stays gentle, and meals lean on iron rich foods.
AI fitness, built for women
Meal and workout plans that adapt to your cycle
Most apps hand every woman the same template. HerShape builds your training and meals around the phase you are in, plus your goals, your equipment, and your health conditions. When your body changes, your plan changes with it.
Download HerShape
Free to download on iPhone and Android.
Cycle aware by design
One body, four phases
Hormones shift across your cycle, and with them energy, strength, and recovery. HerShape plans each phase differently instead of pretending every week is the same.
Follicular
Days 6 to 13Estrogen climbs and energy tends to rise with it. Harder sessions and new challenges get scheduled here.
Ovulatory
Days 14 to 16Strength and output are typically near their peak. The most intense training of the month lands in this window.
Luteal
Days 17 to 28Progesterone rises and appetite often rises with it. Intensity holds, volume eases off, and complex carbs are planned in rather than fought.
Day ranges shown for a 28 day cycle. HerShape scales each window to your own cycle length, anywhere from 21 to 45 days, and also supports irregular cycles, perimenopause, menopause, pregnancy, and postpartum life stages.
What the app does
A coach, a meal plan, and a training plan. One app.
Everything below reads from the same profile: your body, your goals, your equipment, your health conditions, and your cycle.
Plans that adapt
A full week of training and meals generated for your body and goals, then rebuilt as you log, check in, and move through your cycle.
Coach Sarah
A 24/7 AI coach who knows your plan, your progress, and where you are in your cycle. She can swap a meal or adjust your plan, not just talk about it.
Every meal planned
Seven days of meals matched to your calorie and macro targets, allergies, dietary preferences, cooking time, and grocery budget.
Workouts that fit your setup
Full gym, dumbbells at home, or bodyweight only. Every session is built from the equipment and space you actually have.
A form video for every exercise
Each movement comes with a clear demonstration video, so you are never guessing halfway through a set.
Knows your health
PCOS, thyroid conditions, allergies, birth control. Tell HerShape once and every plan it writes accounts for it.
Progress you can see
Weight and measurement logs, weekly check-ins, and monthly reviews that feed straight back into your next plan.
Train with your girls
Workout days, weekly check-ins, and tracked meals all earn points. Climb the leaderboard or open a private room with friends.
Set up once. It keeps adjusting.
Tell it about you
Your body, goals, equipment, allergies, health conditions, and where you are in your cycle. A few minutes, once.
Get your plan
HerShape generates your week of meals and training for those exact inputs instead of pulling a template from a library.
Watch it adapt
Log workouts and meals, check in weekly, and tell Coach Sarah what is not working. The plan rebalances around you.
Train with your body, not against it
HerShape is free to download on iPhone and Android, and your first plan takes minutes to set up.
Get the app