Stronger by the Day

Meet Stronger by the Day by Megsquats: A group training app dedicated to making you the strongest lifter you can be - in the gym, or at home.
If you’ve been cherry-picking workouts from online influencers or have seen a plateau in strength, it’s time to find a dedicated strength program - and coach - that provides you with a focused path to a stronger you. With Meg Gallagher, aka Megsquats, at the helm, we take care of all the planning; all you have to do is show up and put in the work.
The Gym version of Stronger by the Day is all about building muscle and getting stronger. Your training is built around progressions on give main lifts: squat, bench, deadlift, overhead press, and hip thrust. Complemented by rotating accessory lifts from our library of 400+ movements, you’ll be lifting more weight, building more muscle, and having more fun in training - all while doing it alongside thousands of other lifters who are on the same journey. There’s also an Express version of the Gym program for those who need to limit their training time to 40-60 minutes.
While most at-home training programs center on gimmicky exercise combinations that leave you out of breath, Stronger by the Day hits different. Our Bodyweight program is every bit as intentional as our in-gym training, taking an intentional progression-based approach to building strength. We help you utilize bodyweight and simple pieces of equipment - like bands - to still make progress even without the use of barbells or machines.
Stronger by the Day has features that help make it incredibly simple for you to continue getting stronger with a multitude of customizations, including:
- Adjustable weekly split with 3, 4, and 5 day/week options
- Suggested weights for each main lift based on previous training sessions, as well as a reference recent performance for all accessories
- Brand new week of programming released every Sunday
- Explanations and in-app video demonstrations for every movement in our exercise library of 400+ movements
- Detailed video and written weekly notes with the exact training focus of any given week, as well as the broader context of where we are in a training cycle
- Extensive video resource library to help you improve technique and continue learning, not only about lifting, but about nutrition to support your training goals
- Swap out movements when you need to with our easy-to-access substitutions library
- In-app training journal to track your results
- Stats section that visually features squat, bench, deadlift, and overhead press
- Option to select weight unit of kilograms (kg) or pounds (lbs)