What does the app cost?
Dad Strong is free at launch. No ads, no subscription at launch.
Do I need a gym or home gym?
For the main plan: yes. Dad Strong is built on progressive strength training with a barbell, rack, weights and ideally a bench. You'll find that in almost any gym or a simple home gym. Short extra sessions can supplement it, but the core of the app stays the fixed strength plan.
Can I customize my training plan?
In a controlled way. Before a new 12-week block, choose from two or three approved alternatives per exercise. The movement pattern and training design stay the same, and your choice remains fixed for the block. That lets the plan fit your gym while keeping progress measurable.
What if I miss a workout?
Then you do the next one. Done. Dad Strong has no artificial streak pressure. Life happens — the system is built for it.
Do I need to watch my diet?
The training plan is the core — but if you want to visibly lose fat, nutrition matters too. You can work out how many calories you need and how big your deficit should be with our calorie calculator for men.
How is Dad Strong different from other training apps?
There are good apps out there. Hevy, Strong, Fitbod, Gainsfire — they're not bad. For a lot of people they work great.
My problem was different: I had too much choice. Too many ways to build my own plan. Too many exercises, too many settings, too many decisions before training. It distracted me — away from actually training, toward configuring the app.
Gainsfire, for example, I liked for a long time. Solid app. But it was missing a way to track my body right in the app — photos, measurements, weight — all together with the training. Dad Strong solves exactly that: a focused plan with controlled exercise alternatives — and a real body journal in one place.
