Workouts that change with your cycle.

Plans for every phase. With Pro, ask Coach Sarah why your plan changed.

Download HerShape

Gym, home or bodyweight. Meals for vegan, gluten-free and more.

Free to download on iPhone and Android. Pro is $9.99 a month or $79.99 a year. See what is included

Coach Sarah

Pro feature

Ask Coach Sarah anything about your plan

Sarah knows your plan, your progress, and where you are in your cycle, so she answers about your week instead of women in general. Ask why a session changed, what to eat this phase, or have her swap a meal on the spot.

Coach Sarah is a Pro feature. Pro is $9.99 a month or $79.99 a year. Your first meal plan and workout plan are free without it. Compare Free and Pro

Example questions

Intensity
“Is this plan the right intensity for me?”
Sarah: It was set from your activity level, equipment and goal. Tell me how your last few sessions felt and I will suggest what to change, like adding weight or dropping a set.
Food this phase
“What should I eat in my luteal phase?”
Sarah: Appetite often rises now, so lean on protein and complex carbs that keep you full. If a meal on your plan does not suit you, I can swap it for something similar.
Rest days
“Why is today a rest day?”
Sarah: Your plan spaces out hard sessions so your muscles get time to recover between them. A walk or some light mobility is still a good idea if you feel like moving.

Example answers, written for this page. In the app, Sarah answers from your own plan, progress, and cycle phase.

Already training?

Strength and endurance planned around your follicular and luteal phases.

Full gym, dumbbells or bodyweight. Sessions are built from your goal, your equipment and the phase you are in, so a heavy week and a lighter week each have a reason.

Full gym
Dumbbells
Bodyweight

Free guides: Follicular phase workouts, Luteal phase workouts, Gym workout plan for women, Best workout split for women, Weight lifting for beginners (women), Glute workout plan for women, Upper body workout for women, Dumbbell workout plan for women, Strength training for women over 35, Workout planner for women, AI personal trainer app

Tell it once. It plans around it.

PCOS
Dumbbells only
Vegan
Irregular cycles
Lose weight
Full gym
Endometriosis
Gluten free
Perimenopause
Build muscle
Resistance bands
Peanut allergy
Hypothyroidism
Tight budget
Postpartum
Keto
Kettlebells
PMDD
Tone and strength
Dairy free
Home gym
Pregnant
Pescatarian
Shellfish allergy
Yoga mat
Menopause
Increase endurance
Bodyweight only

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.

Menstrual

Days 1 to 5

Hormones sit at their baseline and energy is often at its lowest. Training volume drops, movement stays gentle, and meals lean on iron rich foods.

Follicular

Days 6 to 13

Estrogen climbs and energy tends to rise with it. Harder sessions and new challenges get scheduled here.

Ovulatory

Days 14 to 16

Strength and output are typically near their peak. The most intense training of the month lands in this window.

Luteal

Days 17 to 28

Progesterone 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.

Straight from the app

See it working

Real screens, no mockups. This is what a week in HerShape looks like.

Coach Sarah chat where a steak dinner is swapped for lemon garlic salmon with rice and asparagus — A coach who actsPro
Ask Coach Sarah why your plan changed, or ask for a swap and she changes the plan. Meals and calorie targets can be adjusted from a single message.

Meal plan screen showing daily calories and macros with breakfast, lunch, snack, and dinner — Every meal planned
Seven days of meals with calories and macros, matched to your allergies, preferences, cooking time, and budget.

Workouts screen showing a lower body session with goblet squats and Romanian deadlifts — Workouts that fit you
Sets, reps, rest, and coaching cues written for the equipment you have, with a form video for every exercise.

Leaderboard room called Gym Girlies with an invite code and friends ranked by points — Train with your girlsPro
Open a private room, share the invite code, and compete on consistency instead of on the scale.

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, goals, and cycle phase. With Pro, regenerate it whenever you need and rebalance it after each weekly check-in.

Coach Sarah, 24/7Pro

An AI coach who knows your plan, your progress, and your cycle. Ask Coach Sarah why your plan changed, or have her change it for you.

Meals with real macros

Calorie and protein targets per meal, full ingredients and simple steps, and a grocery budget it actually respects.

Your equipment, your rules

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.

Points for showing up

Workout days, weekly check-ins, and tracked meals all earn points. With Pro, climb the leaderboard or keep it to a room of 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 and check in weekly. With Pro, the plan rebalances after each check-in and you can ask Coach Sarah why your plan changed.

Pricing

Start free. Upgrade when it earns it.

Your first plan costs nothing. Pro is for the parts that keep changing it: the coach, regeneration, and rebalancing.

Free

$0forever

No card, no trial clock.

Everything you need to see how HerShape plans for your body.

Your first meal plan and workout plan, built from your full profile
Cycle phase estimates and phase-aware planning
Form videos for every exercise
Workout, meal, weight, and measurement logging
Weekly check-ins and progress charts
Points for showing up

Download free

HerShape Pro

Pro

$9.99per month

or $79.99 a year, which works out to about $6.67 a month.

For when your body changes and you want the plan to change with it.

Everything in Free
Coach Sarah, the AI coach who can change your plan from a message
Regenerate your meal plan or workout plan whenever you need
Adaptive rebalancing after each weekly check-in
Leaderboard and private rooms with friends

Get the app

Prices in US dollars. Your App Store or Google Play shows the price for your region. Pro is billed by Apple or Google, renews automatically, and can be cancelled any time in your store settings. Deleting the app does not cancel a subscription.

Living with PCOS, perimenopause or an irregular cycle?

Plans that account for it.

Add it during setup and every plan HerShape writes takes it into account. Irregular cycles get a steady weekly structure instead of phases built on guessed dates.

PCOS
Perimenopause
Irregular cycles

Free guides: PCOS workout plan, Perimenopause workout plan

Questions

Straight answers

Anything else, email support@hershape.app or read the support page.

What is HerShape?

HerShape is an AI fitness and nutrition app for women on iPhone and Android. It generates a weekly meal plan and workout plan from your body, goals, equipment, health conditions, and menstrual cycle phase, then adapts them as you log workouts, meals, and check-ins.

What is cycle syncing, and how does HerShape use it?

Cycle syncing means matching training and nutrition to the phases of the menstrual cycle: menstrual, follicular, ovulatory, and luteal. HerShape estimates your phase from your last period date and cycle length, then changes training volume, intensity, and meal targets for each phase. It also supports irregular cycles, perimenopause, menopause, pregnancy, and postpartum.

Does HerShape work with PCOS, endometriosis, or thyroid conditions?

Yes. During setup you can add hormonal conditions such as PCOS, endometriosis, hypothyroidism, hyperthyroidism, PMDD, adenomyosis, and fibroids, plus allergies and birth control. Every plan HerShape generates accounts for what you have entered. It is still not medical advice, so check with your doctor.

Is HerShape free? What does Pro cost?

HerShape is free to download and start on iPhone and Android, including your first meal plan and workout plan. HerShape Pro costs $9.99 per month or $79.99 per year in US dollars, billed through the App Store or Google Play, and unlocks Coach Sarah, plan regeneration, adaptive rebalancing after check-ins, and the leaderboard. Cancel any time in your store settings.

Is HerShape medical advice or a period tracker for contraception?

No. HerShape provides general fitness and wellness information. It is not medical advice, and its cycle phases are estimates, so it must not be used as a contraceptive or fertility tool.

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. Pro is $9.99 a month or $79.99 a year when you want more.