SWOLE
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Research-backed AI coaching

Cheaper than
your trainer.
Smarter, too.

A pocket-sized strength coach that programs your week, watches every set, and adapts your loads, all without the $120/hour bill.

Try it freeSee how it works →
Free during beta
Cancel anytime
Works in any gym
9:41
AI
Coach
Reviewing Tue session
SUGGESTED ADJUSTMENT
Pull back top set 2.5kg on bench today.
Last bench hit RPE 9.5 on set 2, past your target. Backing off load keeps the stimulus.
SRCHelms et al., 2016
TOP SET
82.5kg
-2.5
REST
3:30min
+0:30
RIR
2target
same
9:41
MON · MAY 18

Upper
Hypertrophy

SET 3 OF 4 · BENCH PRESS
01
Bench Press
4×6 · 185lb
ACTIVE
02
Pendlay Row
4×8 · 155lb
03
Overhead Press
3×8 · 95lb
04
Pull-ups
3×AMRAP
① log every set in one tap
② coach adapts your weights
Built on peer-reviewed strength science
Periodization that learns your recovery
No subscriptions to gimmicks
Logs every set automatically
1,200+ exercises in library
Made for lifters who track
Built on peer-reviewed strength science
Periodization that learns your recovery
No subscriptions to gimmicks
Logs every set automatically
1,200+ exercises in library
Made for lifters who track
Built on peer-reviewed strength science
Periodization that learns your recovery
No subscriptions to gimmicks
Logs every set automatically
1,200+ exercises in library
Made for lifters who track
The product

A coach in your pocket. Not a spreadsheet.

Three taps to start a session. Zero swipes to log a set. Your whole program lives on one screen.

9:41
MON · MAY 18

Upper
Hypertrophy

SET 3 OF 4 · BENCH PRESS
01
Bench Press
4×6 · 185lb
ACTIVE
02
Pendlay Row
4×8 · 155lb
03
Overhead Press
3×8 · 95lb
04
Pull-ups
3×AMRAP
01

Programs that adapt every set

SWOLE auto-adjusts loads based on how the last set actually went: RPE, bar speed, rest taken.

9:41
RESTING · NEXT SET IN
1:35
OF 3:00
NEXT: BENCH PRESS · SET 4
02

Rest, timed for you

Three-minute compound rest, ninety-second isolation, all automatic. No fiddling with a stopwatch.

9:41
SESSION CLEARED

All lifts done.

16
SETS
42
MIN
8.4k
LBS
03

Locked-in feedback, every rep

Visual confirmation the moment a set lands. No more "did I log that?" half-way through the workout.

Research-backed AI coach

Built on the science, not the hot takes.

Every programming decision SWOLE makes (rep ranges, rest, deload weeks, exercise rotation) traces back to a peer-reviewed paper. We show our work.

HYPERTROPHY
Effective reps and proximity to failure
Schoenfeld et al. · J. Strength Cond. Res. · 2017
Sets within 0–3 RIR drive ~88% of growth signal
VOLUME
Weekly set volume and muscle growth
Schoenfeld, Ogborn & Krieger · Sports Med. · 2017
10–20 weekly sets per muscle is the sweet spot
PROGRESSION
Auto-regulated training & RPE
Helms, Cronin, Storey & Zourdos · Strength Cond. J. · 2016
RPE-based loads beat fixed % for natural lifters
RECOVERY
Inter-set rest and strength outcomes
Grgic et al. · Sports Med. · 2018
3-min rest on compounds drives meaningful strength gains
Tap any coach decision in-app to read the paper it came from.
9:41
AI
Coach
Reviewing Tue session
SUGGESTED ADJUSTMENT
Pull back top set 2.5kg on bench today.
Last bench hit RPE 9.5 on set 2, past your target. Backing off load keeps the stimulus.
SRCHelms et al., 2016
TOP SET
82.5kg
-2.5
REST
3:30min
+0:30
RIR
2target
same
explains the why
cites the paper
Every detail

Built for lifters who actually track.

The little things, done right. Designed for the moment between sets, when you're sweaty, distracted, and need information now.

ONE-HANDED LOGGING
Built thumb-first.
Every set logs with a single tap on the bottom-right Log button. Reps and weight remember the last set; just confirm or adjust.
LIBRARY
1,200+ exercises.
Search by muscle, equipment, or movement pattern. Swap any exercise in your program with one tap.
1
Back Squat
2
Bench Press
3
Romanian DL
4
Pull-ups
5
Overhead Press
RPE INPUT
Honest, fast.
Tap a 10-point scale after each set. Coach uses it to dial in next week.
1
2
3
4
5
6
7
8
9
10
EASYRPE 8 · ALL OUT
PROGRESS
See yourself getting stronger.
Per-lift trendlines, estimated 1RM, and weekly volume, at a glance. No spreadsheets, no exports.
BACK SQUAT · TOP SET (KG)
+28.6%
JANAPRJULOCTDEC
ASSISTED EXERCISES
Handles inverted progression.
Assisted pullups? Coach knows less weight means more strength, and lowers assistance over time.
WORKS OFFLINE
No signal, no problem.
Everything logs locally and syncs when you're back online. Built as a PWA, installable like a native app.
The math

A year of SWOLE costs less than two sessions with a trainer.

We did the math. The average personal trainer in a major US city charges $80–$150 per hour. SWOLE is $9.99 a month, free during beta.

The usual way
Personal trainer
$120
/ hour
US median, in-person, 2025
  • Locked to their schedule
  • Programs you on a notepad
  • Vibes-based progression
  • Bills you when you cancel
  • $6,240 per year @ 1×/wk
SWOLE
SWOLE Pro
Free
during beta
Then $9.99/mo. 1.3% of a trainer.
  • Coach is online 24/7, ad-free
  • Full library, 1,200+ exercises
  • Auto-adapts every session
  • Cancel from settings, anytime
  • Free during beta, no card
Start free
Trainer rates from IDEA Health & Fitness Association 2025 industry survey.
FAQ

The questions we hear most.

Stop guessing.
Start progressing.

Free during beta. Cancel anytime. Works on any phone, in any gym.

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SWOLE