Stronger By the Day is designed for all fitness levels, from complete beginners to experienced lifters.
How the Program Adapts to You
One of the most powerful features of the SBTD app is the Training Max system.
The program follows a structured progression throughout each macrocycle, but your workouts are personalized using:
Your individual Training Maxes
Your logged performance and progress over time
This allows everyone to follow the same program framework while progressing at a rate that’s appropriate for them.
What This Means for Different Experience Levels
Newer Lifters
Training Maxes increase more quickly to match novice strength gains
You’ll follow the same structure as everyone else, but with lighter weights and faster progression
This helps build confidence, technique, and strength without rushing or skipping fundamentals
More Experienced Lifters
Progression is more gradual and intentional
Percentages and volume are scaled to support long-term strength gains and recovery
The focus shifts toward refinement, consistency, and sustainable progress
Brand New to Barbells?
If you’ve never used a barbell or don’t feel comfortable with barbell movements, we recommend starting with Before the Barbell.
A beginner-friendly course focused on learning foundational movements
Designed to build confidence before transitioning into SBTD
Available for free through our Instagram page: Before The Barbell