Individuals: getting started and building your plan
This article covers people who use the Straton iOS app on their own, without a coach. In the app this is the “On my own” path. People who train with a coach should read Joining your coach instead.
Who can use Straton on their own
- You must be 18 or older. The birth date question will not let anyone younger continue, and the message reads “Straton is for people 18 and over.”
- You need an iPhone running iOS 17 or later. See App basics.
How setup works
- Open the app and tap Get started.
- Under “How are you training?”, choose On my own.
- Answer the setup questions (about five minutes).
- Review your answers on the “Does this look right?” screen. Tap any row to change it.
- Tap Generate my programs. Straton builds your training plan, your nutrition targets and meals, and your habits. This takes about a minute.
- Create your account with Sign up with Apple or Sign up with Google.
- The subscription screen appears. You can subscribe or close it. See Subscription for individuals.
- You land on Home with your plan ready.
Some people see the account step before the plan is generated instead of after. The plan is the same either way.
Things to know during setup
- Answers are not saved until you tap Generate my programs. If you leave the app’s setup before that, you start again from the first question.
- Sign-up for individuals is by Apple or Google. Email and password sign-in on the Welcome screen is for people who already have an account.
- If you go back after the plan is built, the app asks “Start again from question one?”. Choosing Cancel my program discards the plan. Keep my plan returns you to it.
- A plan built without finishing sign-up is not kept. Finish sign-up to keep it.
The setup questions
The questions are grouped into three chapters. Some are skipped depending on earlier answers.
Basics
| Question | Options | Used for |
|---|---|---|
| What’s your sex? | Female, Male | Calorie and protein targets |
| When were you born? | Date | Age check and calorie targets |
| How tall are you? | Dial, metric or imperial | Calorie targets |
| What do you weigh right now? | Dial, metric or imperial | Calorie targets, starting weights |
| Roughly what’s your body fat? | Nine pictures to choose from | How fast you can safely lose or gain |
| How long have you been lifting? | None, Beginner, Intermediate, Advanced | Sets, effort level, starting weights |
| How long have you been doing cardio? | Same four options | Training background |
| When did you last train consistently? | I’m training now, Within the last month, 1 to 6 months ago, 6 to 12 months ago, Over a year ago, Never | How gently the plan starts |
| Outside of training, how active is your day? | Mostly at a desk, Lightly active, Moderately active, Very active, Athlete training | Calorie targets |
| Where do you live? | Country | Meals that fit local shops and cuisine |
Gym and training
| Question | Options | Used for |
|---|---|---|
| Where do you train? | Commercial gym, Warehouse gym, Local gym, Garage gym, Home setup, No equipment | Which exercises you get |
| What are you training for? | Lose fat, Build muscle, Recomposition, Maintain/Stay healthy | Calorie target, rep ranges, rest times |
| What would you like to weigh? | Target weight (skipped if the goal is Maintain) | The finish line for your nutrition plan |
| Which days can you train? | Monday to Sunday, at least one | Your weekly split |
| How long have you got per session? | Up to 30 minutes, 30 to 45, 45 to 60, 60 to 90, Over 90 minutes | Number of exercises and sets |
| Any muscles you’d like extra work on? | Up to 5 of: Chest, Back, Shoulders, Arms, Core, Quads, Hamstrings, Glutes, Calves. Optional | Extra weekly sets for those muscles |
| Anything that hurts or limits how you move? | Lower back, Knee, Shoulder, Hip, Neck, Elbow, Wrist, Ankle. Optional | Exercises are chosen to work around these |
| Which of these can you do today? | A list of strength benchmarks (skipped if lifting experience is None). Optional | Starting weights |
Nutrition and lifestyle
| Question | Options | Used for |
|---|---|---|
| How do you eat? | Omnivore, Vegetarian, Vegan, Pescatarian, Halal, Kosher | Which foods appear in your meals |
| Anything you’re allergic to? | Dairy, Eggs, Peanuts, Tree nuts, Soy, Wheat gluten, Fish, Shellfish, Sesame. Optional | These are never planned into a meal |
| Anything you simply won’t eat? | A list of common dislikes plus “Something else”. Optional | Excluded from meals |
| How much do you want to spend on food? | Not a concern, Middle of the road, Keep it cheap | Food choices |
| What can you cook with? | Full kitchen, Basic kitchen, No kitchen | Meal complexity |
| How long do you usually sleep? | Hours | Habits and recovery context |
Permission screens
After the questions the app may ask for three things. Each screen is skipped if you already granted it.
- Apple Health. Lets Straton read sleep, steps, heart rate and similar data for the Recovery cards. See Apple Health.
- Notifications. Needed for the weekly check-in reminder and the rest timer alert. You can choose Not now.
- Health data consent. You must agree that Straton can process your health and body data to build and adjust your plan. This is required. See Privacy, consent and deleting your account.
What the plan contains
-
Training. A weekly split based on how many days you can train:
Days per week Split 1 to 3 Full body 4 Upper, Lower, Upper, Lower 5 Push, Pull, Legs, Upper, Lower 6 Push, Pull, Legs, twice 7 Push, Pull, Legs, twice, plus one extra Push day Rep ranges and rest times follow your goal. Exercises match your equipment and avoid your limitations. Most exercises come with up to three alternatives you can swap to during a workout.
-
Nutrition. A daily calorie target, protein, carbs and fat targets, and suggested meals that respect your diet, allergies, dislikes, budget and kitchen.
-
Habits. Two to five daily or weekly habits, usually around sleep, steps, protein and water.
If plan generation fails
The app shows “Something went wrong” with Retry generating and Cancel.
- Tap Retry generating. Most failures are temporary.
- Check your internet connection.
- If Home shows a “Couldn’t finish your plan” card, pull down to refresh.
- If it keeps failing, contact support with the email of the account.
Changing your answers later
You can update your details in Profile > Edit profile (goal, experience, activity level, training days, equipment, limitations and more).
Editing your profile does not rebuild your current plan on the spot. The plan changes week by week through the weekly review. See How your plan adapts. There is currently no button to regenerate a plan from scratch. If someone needs a completely new plan, escalate to the support team.
Common questions
Can I use Straton on my own and with a coach? Yes. One account can hold a personal plan and a coach’s workspace. When you have both, a “Training with” menu on Home and Profile switches between them. Your personal plan is labelled “Personal”.
I already have a plan. Can I add a coach later? Yes. Use the code or link from your coach. Nothing in your personal plan is lost.
The app says “Straton for individuals isn’t available on this account yet”. The individual plan has not been enabled for that account. Escalate to the support team with the account email.
Is there a chat assistant in the app? No. Straton uses AI behind the scenes to pick exercises, design meals and habits, write check-in follow-up questions and write your weekly review. There is no conversational assistant for individuals. Profile > Help & support opens a chat with the Straton support team.