A plan or just lift
Follow a structured program, or open Ironwood and get a session built for today. Both use the same training engine, so you can move between them without starting over.
Invite-only beta
Training that shows its work
Ironwood builds your program around the days you can train, the time you have, and the equipment in front of you. Every lift has a reason for being there. No black box. No confident guesswork. A program built on decisions you can understand and answers you can check.
Free during the beta. No card, no ads, no data sold.
- Movement library
- 1,400+
- Programming logic
- 100% rule-based
- Every decision
- Explainable
- Fake marketing
- None
Our philosophy
Strength in routine
Results are not complicated. They are earned by doing good work, consistently, for a long time.
Ironwood won’t promise you a six-pack in two weeks. We don’t have a toning program for that one stubborn spot, a secret exercise nobody else knows about, or a shortcut the fitness industry somehow forgot to mention.
We build training that makes sense, tell you why it makes sense, and help you keep doing it long enough for it to work.
No hacks. No miracles. Just strength in routine.
How it works
No AI model wrote your program
Most training apps now answer with an AI language model. Ask why you’re squatting on Thursday and you get a fluent explanation, but it was composed, not computed. Ask again and the answer might change.
Ironwood doesn’t call a model at all. Your volume, progression, fatigue, effort, and exercise selection are calculated by a rules-based training engine designed by coaches. Give it the same inputs and it makes the same decisions, every time.
Why this exercise. Why this many sets. Why this weight. Why your volume changed. Why one movement made the cut when another didn’t.
Every decision has a reason. And Ironwood can show you exactly what it was.
Inside the app
Built for where you are. And where you’re going.
Start with what you need now. As you get stronger, Ironwood asks more of you. More precision, more feedback, more control.
Where the work goes
See how much work each muscle is actually getting, including the work compounds do in the background. You know what’s being trained, how much, and why.
Readiness you can see
See what’s recovered and what’s still carrying fatigue. Ironwood uses that picture to help put hard work where your body is ready for it.
Progress that means something
Track PRs, estimated maxes, volume and the work you’ve put in over time. Your history stays your history, even when you change the plan.
Meet day
Turn your training numbers into a meet-day plan. Ironwood helps choose your attempts and keeps the clock so you know when to start warming up.
No signal, no problem
Bad gym reception shouldn’t stop a workout. Log everything offline and Ironwood syncs it when your connection comes back.
Log it in one tap
The weight is already there. Tick a set and the highlight moves to the next one.
Read the whole block
Every week and every session, with the reasoning behind the shape of them.
See where it lands
The weekly sets each muscle receives, before you have trained a single day of it.
For coaches
Write the plan. See the work.
Bring your athletes into Ironwood, build the program, and see training as it actually happens, not as it gets reconstructed in a spreadsheet three days later.
- Invite athletes and follow their training as they log it.
- The program stays yours. Athletes can log, leave notes, track readiness, and adjust their day without rewriting your plan.
- See what was completed, what was missed, and how the work actually felt.
- Build a block once, then reuse and adapt it for the next athlete.
Who writes this
Written by coaches, for athletes
Ironwood is two people, James and Alaa. We were lifters long before either of us knew how to code.
Between us, we’ve installed, paid for, and cancelled more than ten training apps. Most were great for a season. Then our training changed and the app didn’t. The program that fit in January was in the way by June.
So we learned to build the thing we wanted to train with. That order matters. The bar came first, and it still settles the arguments.
Every rule in Ironwood started with a real training question. How much work does a muscle actually need? When should a heavy day back off? What gets cut when you only have an hour?
We wrote those decisions down instead of leaving them to guesswork. They run the same way every time. And when we get one wrong, you can tell us and we’ll fix it.
James and Alaa
Request access
Ironwood is invite-only
We are letting people in a group at a time so we can talk to the people actually using it. Tell us what you train for, and we’ll send an invite code to your inbox.
Whether you’re just starting out, building a physique, chasing bigger numbers, or coaching someone else, we want to know. Programming is the heart of Ironwood, and what we build should reflect the people training with it.