Your numbers barely move
You train often, but your squat and bench have been the same for months.
Who it’s for/Getting stronger
Get stronger, one set at a time.
Getting stronger isn’t the same as getting bigger. It takes heavier sets on the big lifts, more rest between them and patience. Pick getting stronger as your goal and Mitta builds exactly that, with your estimated one-rep max showing the progress.
4 to 6 repson your main lifts, with heavier weights
3.5 minutes restbetween heavy sets, so every set counts
An estimated 1RMper exercise, without testing your max
Sound familiar?
How to start
Three steps from signing up to your first session.
1Pick getting stronger
Your goal, days, time and equipment. The plan puts the big lifts first.
2Lift heavy, rest long
Main lifts in 4 to 6 reps with long rest; the rest of the session supports them.
3See your strength move
Records and an estimated 1RM per exercise, from the sets you already do.
Why it works for you
Heavier sets, more rest, steady steps.
Strength grows when you lift close to your limit with good form, and recover enough to do it again. For the strength goal, Mitta gives your main lifts heavier sets of 4 to 6 reps with longer rest and an extra set on the first exercise, keeps arm and calf work smaller, and adds a light calorie surplus.
- Main lifts firstAn extra set on the first exercise of the day.
- Less accessory workFewer sets for arms, calves and core, so you recover for the big lifts.
- A light surplusAbout 150 to 250 kcal above your estimated energy use.
Built in for you
Find out how strong you are now.
Free, in the web app for invited testers. Join before launch and get 50% off Pro or Pro + AI for 3 months.
What you get in each plan
Compare all plansFreeIncluded
A strength plan, lift targets, records and an estimated 1RM.
ProIncluded
Plus training blocks with a lighter week and a year of weight history.
Pro + AIIncluded
Plus a coach to ask about your lifts, from your own log.
Questions about
getting stronger with Mitta
How many reps should I do to get stronger?
For the big lifts, heavier sets of about 4 to 6 reps work well. Mitta uses that range for your main lifts when you pick getting stronger, and higher reps for the exercises that support them.
How long should I rest between heavy sets?
Longer than you think: around three minutes or more. Mitta plans 3.5 minutes after heavy main sets and starts the rest timer on its own. Heavy sets are not for everyone: start light and build up.
Do I need to test my one-rep max?
No. Mitta estimates it from the sets you already log, per exercise, so you see your strength move without maxing out.
What’s the difference with building muscle?
Building muscle uses more sets in a higher rep range and a bigger surplus. Getting stronger focuses on heavier sets on the big lifts, more rest and a smaller surplus.
Be one of the first in.
We’re opening Mitta to small groups. Join before launch and get 50% off Pro or Pro + AI for 3 months.