Barb Hawken Strength

Get stronger. Look better. Live bigger.

Add Barb Hawken Strength to your home screen so it’s always one tap away.

On iPhone

Tap the Share button (the square with an arrow pointing up).
Scroll down and tap Add to Home Screen.
Tap Add.

On Android

Tap the menu (the three dots at the top right).
Tap Add to Home screen or Install app.
Tap Add or Install.

Welcome. Let’s get you stronger.

Three numbers build a strong body: what you lift, how much protein you eat, and how well you sleep. This app tracks only those.

Three quick things and you’re in. Your weight and age set your strength levels. Only you can see this. It stays on this phone.

Your first name Your body weight (lbs) Your age

Make it a habit: log your sleep with your morning coffee and your protein at dinner.

Log your lift

1. Pick your move

2. Which version?

3. What are you using?

Your sets

Date

Recent workouts

Your progress

workouts this week

sets this week

Strength standards: Powered by FitnessVolt (Symmetric Strength data). Levels by Barb Hawken.

Want your own numbers?

Barb reviews your lifts, protein habits and recovery and maps out a strength plan around your goals.

Book a session with Barb

Today’s protein

For general education only. Not medical or nutrition advice.

Tap what you ate

Amounts are approximate for cooked portions.

Something else?

Eaten today

Last 7 days

Gold means you hit your goal.

Your details

First name Body weight (lbs) Age Daily protein goal in grams (optional)

Not sure what’s right for you? Ask your doctor or a registered dietitian.

Last night’s sleep

Hours slept

How do you feel?

Last 7 nights

Gold means 7 hours or more. Light blue means a groggy morning.

Barb’s sleep routine

Sleep is when your muscles recover and rebuild.

Morning light. Get outside within an hour of waking, 5 to 10 minutes, before your phone. No sunglasses.
Cold, dark room. A warm room or heavy blanket can wake you up.
Waking at 3 a.m.? No phone, no clock. Eyes closed, move them slowly side to side, then breathe out long and slow.
Aim for 7 to 9 hours most nights.

The 7 strength moves

How to train them

Strength moves: 5 to 6 sets of 5 to 7 reps. Add weight every set. Sets 1 and 2 are medium to warm up, sets 3 and 4 heavier, and sets 5 and 6 hard, with your last set almost all-out. Why not 3 sets of 10? On big lifts, high reps tire you out before your muscles get the signal to grow stronger.
Accessory moves: 3 sets of 10 to 12 reps. The last 2 reps should be really hard. That’s how you know it’s heavy enough.
Carries: walk about 50 feet. That’s 1 set.
Bounding: a warm-up. 5 to 6 bounces, 2 to 3 rounds.

Every move has easier and harder versions. Pick the one that fits you and your equipment.

Free guide: the Strong Menopause Blueprint

The 7 strength moves and three protein-based meals a day, in one simple guide.

Get the free guide

Want your own numbers?

Barb reviews your lifts, protein habits and recovery and maps out a strength plan around your goals.

Book a session with Barb

Barb Hawken Wellness

Still becoming.

App version: Nov 9, 2026 (c)

For education only, not medical advice. Check with your doctor before starting a new exercise program.