What Does It Offer Women Who Want to Exercise Safely?


Everyone needs regular exercise as part of a healthy lifestyle, and it’s just as crucial for women as men. Because osteoporosis is more prevalent in women, exercise is vital to strengthen bones and muscles. It also helps with metabolism, reproductive health, and mental health.

While the benefits of exercise are clear, women sometimes have differing training needs from men. And there can be societal and safety issues around women exercising in public.

Sweat is a personal training app aimed at women’s fitness. Whether you’re training at home or in a gym, here’s what it offers.

What Is the Sweat Fitness App?

Sweat is the brainchild of personal trainer Kayla Itsines, who has created one of the best personal training apps for women. Free to download, Sweat offers beginner, intermediate, and advanced workouts for women at home or in the gym. There are fitness challenges, meal advice, hydration tracking, and a workout planner.

Best of all, Sweat features one of the world’s largest fitness communities. There’s a lot packed into this user-friendly app.

Download: Sweat for iOS | Android (Free, subscription available)

How Do You Get Started With Sweat?

Sweat offers users a seven-day free trial. Answer a questionnaire about your fitness level and desired outcome, and choose where you’re going to exercise, at home or in the gym, whether you have any equipment, and what training styles you’re interested in trying out.

You’ll receive a recommended training program to match your requirements. Alternative programs are also offered, or you can disregard this advice for now and explore everything the app has to offer.

Workouts With Sweat

The Workouts section of Sweat offers exercises in a range of categories:

  • Strength
  • Yoga
  • High intensity
  • Barre
  • Recovery
  • Cardio
  • Pilates

You can hit the Filter button to narrow down the wide range of options. Choose a target area of your body to work on. Specify the level and duration of your workout. You can also indicate your location, any equipment you have to help you, and even choose which fitness trainers you prefer. The selection filters work flawlessly, instantly providing a range of suitable options to allow you to get going without delay.

Before you embark on your chosen workout, take a moment to look down the list of movements. If there’s anything you need to substitute because of a lack of equipment or injury issues, just tap the Substitute icon. An alternative move will replace the original. You can also hit the Pick a Playlist button to access Spotify or Apple Music if you want a musical accompaniment to your workout.

Once you’re set, choose from the warm-up options, which include a guided warm-up if you need it, and you’re ready to go. The workout screen gives clear guidance with video demonstrations and timers. There’s an optional cooldown at the end, or you can just claim your workout badge.

You can save your favorite workouts and access them anytime using the Favorites tab on the Workouts screen.

Sweat Programs and Challenges

The Sweat Programs will suit your needs if you’re after more than an individual workout. Select a program from an extensive range that covers all of the workout categories and range from intensive three-week plans, such as the Ab Burn Challenge to extended programs that run over weeks or even months, like Itsines’ High-Intensity 92-week challenge.

Even better, Sweat offers live challenges you can join, achieving your fitness goals alongside thousands of women.

Pregnancy and Post-Pregnancy Sweat Programs

Sweat is one of the best pregnancy workout apps you can choose, with two pregnancy and two post-pregnancy programs featuring workouts that last the entire duration of your pregnancy and for up to 16 weeks after giving birth. These low-intensity programs will help you keep moving confidently during this critical time of your life.

Sweat Food and Nutrition

To accompany your fitness journey, Sweat offers a Food section within the app, containing a meal planner, recipes, and a shopping list facility. You can choose your diet, and the app adjusts to suit your needs, with a substitute button providing alternative ingredients if you need to swap something out.

On its own, this section probably won’t prompt you to subscribe to Sweat—but it’s great for healthy eating guidance.

One of the outstanding features of the Sweat app is the Community tab. You will find educational blog posts on exercise, nutrition, and health here.

The main attraction is the Sweat Forum. This is where you can connect with women from all over the world, sharing your fitness journey and finding accountability buddies to help you along. It’s easy to search and filter the threads if you’re looking for specific topics like pregnancy.

For women who want to exercise with others but find themselves isolated for health, safety, or any other reason, this gives a sense of community and accountability. And that could make the difference between persevering or quitting when the going gets tough.

The Sweat Planner and Activity

When you join a challenge, all your workouts are automatically scheduled in the Planner section, allowing you to see at a glance when your next class will be and removing any guesswork. You can manually add any exercise here via the plus button and schedule notifications to remind you.

Within the Activity tab, you’ll find all your fitness goals that relate to your chosen Program, along with a daily step counter and a water tracker. Your achievement badges are stored here, along with your progress tracker. You’re encouraged to take before and after photos for this section.

Why Should I Subscribe to Sweat?

Of the numerous workout apps available, Sweat is an excellent choice for women who want to tailor their workouts to fit their lifestyles. It offers an excellent range of exercise choices for women of all ages and fitness levels, and it’s easy to customize and join in with challenges.

The community element, with forums and challenges, is the real draw. It brings women together to support and sustain each other, which marks it out from the individualized approach of some of the leading alternatives.

If you choose to subscribe to Sweat, you’ll never be short of a fitness challenge or a virtual cheerleader to help you to achieve it. No matter what end goal you’re aiming for, it always helps to have support along the way.


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