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Stay Ready is one app for training, food and recovery, built so that the three inform each other. The session it gives you on a given day depends on how you slept, what you logged yesterday, what hurts and where you are in your program. The food targets it sets depend on the training it just planned. The point is readiness: control what you can control, so that whatever disrupts your life next finds you ready for it.

Who it is for

Adults, 18 and over, who want a plan that holds up through bad weeks rather than one that assumes every week is a good one. You do not need a competition or a test date. You set the goal; the app does the daily work of closing the gap, and it keeps doing that work when you are sick, sore, travelling or short on time.

What you need

• An iPhone or an Android phone. Your account syncs between them, so you can switch phones later without losing anything.
• Optional: Apple Health or Google Health Connect. With it connected, readiness uses your real sleep, and your completed workouts are written back. See Settings and your data for exactly what is read and written.
• Optional: an Apple Watch. The watch app follows your live session.

The first ten minutes

1. Sign in with Apple or Google. Stay Ready has no separate password to remember.
2. Onboarding asks for your basics (units, and whether you are new to training, returning, consistent or advanced), how many days a week you can train and for how long, your primary goal, and whether you want cardio and mobility tracks alongside lifting. It ends with the terms and privacy sheet.
3. Connect Health if you want readiness to use your sleep. You can do this later from Settings.
4. Today shows your first readiness score and a launcher. If you have no program yet, the card on Today offers the three ways to get one: follow a program from the browser, build your own, or let Smart Suggest build a single session from the equipment you have.
5. Start a session. Log sets as you go. The summary at the end shows what the next session will look like, and that is the loop: each session you log shapes the next one.

The four tabs

• Today: your readiness, today's session, prompts, and the food you have logged so far.
• Train: programs, templates, the exercise library and your history.
• Fuel: targets, logging, meal plans and insights.
• Progress: HP, lifts, volume, bodyweight and body composition.

Settings is the gear on Today. Add-ons (habits, supplements, fasting, cycle tracking, community, progress photos) are off by default and live under Settings, More features. When you turn one on, it appears inside the tab it extends rather than as a new tab.