Built for GLP-1 users · Ozempic · Wegovy · Mounjaro

Don't lose the muscle with the weight.

Strength training and protein tracking for adults on GLP-1 medications. Preserve lean mass, protect bone density, stay capable — at home, minimal equipment.

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At home · Minimal gear
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StayBuilt
FUNCTIONAL SCORE
14/18
↑ 3 · Building phase
Lower Body + Balance
7 exercises · 15 min
Start Session
Protein
TODAY
42 / 80g
Halfway to goal Log
M T W T F S S
Mon 7 Lower Body + Balance ✓
Tue 8 Rest
Wed 9 Upper Body + Carry Today
14min Per session. At home.
3min Assessment. Personalized plan.
Drawing on research from
American College of Sports Medicine · New England Journal of Medicine · Mayo Clinic · Harvard Health · CDC
124
guided exercises
6
movement assessment
14min
3× per week
Chapter One
The problem no one's talking about
40%

of the weight lost on Ozempic, Wegovy, and Mounjaro can be muscle and bone — not fat.

This happens because GLP-1s affect both sides of muscle preservation: they suppress the appetite you need to get enough protein, and they remove the everyday resistance training signal that tells your body to keep muscle.

STEP-1 & SURMOUNT-1 Clinical Trials
The issue

Your doctor said strength train. Nobody told you how.

GLP-1s are extraordinary tools — but they don't distinguish between fat and muscle. The right training makes sure what you lose is what you meant to lose, and what you keep is the strength you actually want. Most fitness apps were built for someone else.

01
Generic apps, wrong audience
Most fitness apps ignore GLP-1 physiology. They push intensity when you need consistency, complexity when you need clarity.
02
No starting point for real bodies
Squat variations aren't the problem. The problem is figuring out where YOU start, on YOUR current body.
03
The scale doesn't tell you what changed
The number goes down — but that drop is fat, muscle, and water. Without enough protein AND a training signal, your body has no reason to hold onto muscle.
The solution

A program that meets you where you are.

A 6-movement assessment builds your personalized program. Sessions are 14-22 minutes, progressing through Foundation, Building, and Strong phases. At home — a chair, a band, optional dumbbells later.

№ i

Assess in 3 minutes

Six movements — chair sit-to-stand, wall push-ups, single leg balance — scored 1 to 3. A Functional Fitness score out of 18 maps where to start.

Assessment result screen showing functional fitness score
№ ii

14-minute sessions

Not 60. Not 45. Short enough to actually do on busy days. Warm-up, 7 exercises, cooldown. Timer-driven. Mostly bodyweight, band or dumbbells later.

Today's workout session screen with exercise list and timer
№ iii

Protein tracking built for GLP-1 appetite

GLP-1s suppress hunger — which makes hitting your protein target hard exactly when it matters most. Quick-tap presets remember what you log most. Weekly progress, not daily streaks. No shame on low-appetite days.

Protein logging screen with daily target and quick-tap presets
№ iv

Made for real bodies

Form illustrated for every level — chair-supported variations through full-range. A body-check system swaps exercises when you're sore. Every movement has easier modifications.

Condition-aware onboarding screen for joint and back considerations
№ v

See yourself get stronger

Your score becomes a visual terrain — peaks for strengths, valleys for focus. Reassess every 4 weeks. Watch the terrain rise.

Progress screen showing score history over time
№ vi

Injection reminders, no second app

Track weekly Ozempic, Wegovy, Mounjaro, or Zepbound doses alongside your strength work. One less app to manage.

Injection logging screen with weekly schedule
How it works

From download to stronger in one week.

1

Take the 3-minute assessment

Six guided movements, self-scored. Free, no signup. Your Functional Fitness score immediately.

2

Get your personalized plan

Your score places you in Foundation, Building, or Strong. Plan adjusts automatically — no guessing.

3

14 minutes, three times a week

Lower Body Monday. Upper Body Wednesday. Core + Mobility Friday. Optional recovery on Sundays.

4

Reassess every 4 weeks

Track your score climb. Watch your terrain rise. Progress to the next phase when you're ready.

The science

Short training works. The research is clear.

You've been told fitness requires 45-minute gym sessions, five days a week. The research says otherwise. For people on a GLP-1 — or anyone who hasn't trained in years — brief and consistent beats long and sporadic, by a wide margin.

137
systematic reviews
At-home training works as well as the gym.
ACSM's 2026 Position Stand synthesized 137 reviews across 30,000+ participants. The verdict: home-based resistance training yields "marked benefits in strength and function." You don't need a gym.
American College of Sports Medicine, 2026 Position Stand on Resistance Training
5min
per day
Measurable strength gains in 4 weeks.
22 adults aged 32-69 did 5 minutes of chair squats, wall push-ups, and heel drops daily. In 4 weeks: significant gains in strength and flexibility. StayBuilt sessions are 3× that length.
Kirk et al., European Journal of Applied Physiology, 2025 — Edith Cowan University
2×/wk
minimum effective dose
One set, twice a week, ~20% stronger.
A 2024 review found that even a single set performed twice weekly produced ~20% strength gains. StayBuilt prescribes three sessions a week of 4-6 sets each.
Nuzzo et al., Sports Medicine, 2024 — Edith Cowan University minimal dose review
The best resistance training program is the one you'll actually stick with. Training all major muscle groups twice a week matters far more than chasing a 'perfect' complex plan.
Dr. Stuart M. Phillips, PhD, FACSM
Co-author, ACSM 2026 Position Stand · Professor of Kinesiology, McMaster University

StayBuilt's 14-22 minute sessions, 3× per week, exceed every minimum effective dose threshold in the current literature.

Research findings reflect general population outcomes and are not a guarantee of individual results. Consult your healthcare provider before beginning any exercise program, especially if you are taking GLP-1 medications or have pre-existing health conditions.

Built differently

Not Peloton. Not Apple Fitness. Not Noom.

Those apps aren't wrong. They're built for a different person — someone with time, equipment, a gym habit. StayBuilt is for the people who don't fit that picture: anyone on a GLP-1, anyone returning to movement after years off, anyone who wants strength that shows up in real life.

What most fitness apps give you

  • 60-minute sessions that require a gym setup
  • Generic "adult" programs for people already fit
  • Intensity metrics, leaderboards, burn goals
  • Zero acknowledgment of GLP-1 physiology
  • Nutrition apps that scold you for eating
  • One-size-fits-all progressions

What StayBuilt gives you

  • 14-22 minute sessions, minimal equipment, at home
  • Assessment-based programming for your real body
  • Protein tracking built for GLP-1 appetite suppression
  • Designed around GLP-1 treatment cycles (injection tracking included)
  • Three phases that progress when YOU do
  • Muscle preservation focus, not weight loss obsession
Why this app exists

An app for the people everyone else forgot.

Millions of adults are on GLP-1s. The medication does its job. But the muscle and bone you lose alongside the fat isn't optional collateral — it's what keeps you strong, mobile, and capable years from now. Every doctor says strength train. Almost no app actually shows you how to start.

StayBuilt is the program we couldn't find anywhere else. Calibrated to where real bodies actually start. Protein tracking that survives a low-appetite day. Sessions short enough to fit a Tuesday morning. No gym, no shouting, no thirty-year-old fitness models. The kind of app you'd hand a parent without footnotes.

Pricing

Less than a single personal training session.

Two simple options. Seven-day free trial. Cancel anytime from the App Store. Refundable through Apple within their normal window.

Monthly
$9.99/mo
7-day free trialno charge until day 8

Flexible month-to-month. Cancel whenever.

  • Full program access
  • All 140+ exercises and mobility routines
  • Protein & injection tracking
  • Reassessments every 4 weeks
Annual
$59.99/yr
7-day free trialno charge until day 8

Just $5/month, billed yearly. Most people pick this.

  • Everything in monthly
  • Save $60 vs monthly
  • Priority feature access
  • Lock in today's price
Start 7-day free trial

Available on iPhone · Requires iOS 17+

Common questions

Everything you're wondering, answered.

Do I have to be on a GLP-1 to use StayBuilt?
No. StayBuilt was designed around GLP-1 physiology, but both the strength programs and protein tracking work for anyone concerned about preserving muscle while losing weight or staying strong day-to-day — people in their 20s on compounded semaglutide, perimenopausal women, anyone returning to movement after years off, anyone whose doctor said "strength train" without a plan. The GLP-1 tracking is optional.
How does the protein tracking work?
Your protein target is calculated based on your body weight and GLP-1 medication. Quick-tap presets remember what you log most — Fairlife shake, Greek yogurt, whatever you reach for — so you can log in seconds. We track your hit rate by week rather than demanding daily perfection, because GLP-1s often mean low-appetite days where hitting target isn't realistic. What matters is your weekly average.
I haven't worked out in years. Is this going to be too much?
The assessment exists for this. You won't start where others start — you'll start where you are. Foundation begins with chair-supported movements and builds gradually. No assumption about what you can already do.
How is this different from Apple Fitness or Peloton?
Those apps are excellent — entertainment-style workouts for people who are already pretty fit. StayBuilt is diagnostic first: it tests where you are, builds a program for your gaps, and progresses based on reassessments. It's also the only app built around GLP-1 physiology.
What equipment do I need?
Very little. Foundation is mostly bodyweight — a sturdy chair for balance, floor space to move. Building and Strong add a resistance band ($10) and adjustable dumbbells ($30-60). Total under $75. No bench, no treadmill. You can do sessions in a hotel room or next to your bed.
Will 14 minutes actually make a difference?
Yes. Consistency matters more than duration. The 2026 ACSM Position Stand reviewed 137 studies: brief, home-based resistance training produces meaningful strength and functional gains. A 2025 Edith Cowan study saw significant gains from just 5 minutes daily. StayBuilt's 14 minutes, 3× a week, is nearly 9× that minimum.
Can I cancel? Is there a refund?
Cancel anytime from iPhone Settings → App Store subscription. The 7-day trial is genuinely free — no credit card surprises. If you subscribe and want a refund, Apple handles those within their normal window.
Is my health data private?
Your assessment, workouts, and tracking data live on your device. Apple Health sync is opt-in. StayBuilt doesn't sell or share data with third parties. No ads served against your profile.
Start today

Lose the weight. Keep the muscle.

GLP-1s do their job. StayBuilt helps you keep the muscle you have — through strength training and smart protein tracking built for GLP-1 bodies. Fourteen minutes, three times a week.

Start 7-day free trial

Download on the App Store · iPhone · iOS 17+