For women · Updated 8 October 2026 · By Joonas Pohjaranta
Workout app for women: a personal gym program
Short answer
SisuLift builds a personal gym program from your goal, experience, training days and equipment. You can emphasise two areas, for example glutes and legs, and your starting weights are estimated from your profile. The program progresses with your logs, and you can turn on cycle tracking if you want. The app works in English and Finnish, at the gym and at home.
A woman’s gym program rests on the same principles as anyone’s: enough load, consistency and progression. The difference comes from goals and emphasis, not from a separate light program. This page shows what SisuLift does and what is free.
How is the program built?
You tell it your goal, experience level, sessions per week and whether you train at the gym or at home. The app picks the split, exercises, sets and reps. Two to three sessions a week means full-body workouts, more sessions an upper and lower split or push, pull and legs days.
Emphasis adds an exercise for the area you choose on the right training day, and an extra set for experienced lifters. Problem areas such as the back or knee swap demanding exercises for safer ones.
You see the program before you create an account and can swap a single exercise.
What does the app include?
- A program built from your goal, level, training days and equipmentFree
- Emphasis on up to two areas, for example glutes and legsFree
- Starting weights estimated from your profileFree
- Cycle logging and phase view, optionalFree
- Calorie counter and macrosFree
- Lighter-session suggestions based on your cycle phasePremium
- Weekly weight and rep suggestionsPremium
- The Grind coach for training, food and recoveryPremium
Should women train with lighter weights?
No. Toning in practice means muscle and less fat, and muscle grows from the same things for everyone: enough load and reps or weight that go up over time. Light weights without progression usually give fewer results.
SisuLift estimates starting weights conservatively, and the aim is to add weight only once the reps are complete. Every exercise has an animation and instructions.
How does cycle tracking work?
Cycle tracking is optional, and you can turn it on or off at any time. When you log your cycle, you see which phase you are in.
On Premium your cycle phase can bring a lighter-session suggestion on days many people find harder, and the coach takes the phase into account in its answers. A suggestion is always just a suggestion, and you can train as normal.
What does it cost?
The program is built for free, and on the free plan it can have two active training days. That is plenty for two full-body workouts a week.
Premium costs €9.90 per month or €79.90 per year. As a new user you get it for 14 days without a card, and in Finland the yearly plan can also be paid with ePassi or Edenred.
Who is this not for?
During pregnancy, agree on your training with your midwife or doctor. SisuLift does not build pregnancy programs.
If your goal is group exercise, dance or an endurance race, the app does not plan those. The programming is made for the gym and home training.
Frequently asked
Is a program for women different from one for men?
The principles are the same, and your program is built from your goal, level and emphasis. Sex affects the starting weight estimate, not whether you get a separate light program.
Can the program emphasise glutes?
Yes. Choose glutes as an emphasis and a glute exercise is added on the right training day. You can emphasise up to two areas at a time.
Will heavy weights make my muscles too big?
Building muscle is slow and takes long-term training and enough food, so it doesn’t happen by accident. Add weight once the reps are complete.
Do I have to use cycle tracking?
No. It is optional and only works if you log your cycle. Without it the program works as normal.
Is this suitable for beginners?
Yes. Beginners get full-body workouts, fewer exercises and a gradual progression, and every exercise has an animation and instructions.
Can I train at home?
Yes. At home the program uses only the equipment you have, for example dumbbells, resistance bands or a kettlebell.
Is the app free?
The free plan is permanent and needs no card. It includes a program for two training days, workout logging and the calorie counter. You can try Premium for 14 days for free.