Common questions

No. Nothing in ALTER YOU works in four weeks. Pick a program, give it eight, and the numbers move. Every program tells you how many weeks it needs before you start it.

Foundations exists for exactly this. Three full body sessions a week, six movements, done properly. Most people who quit training quit because they started with something too hard, too soon. The Form Library has a how-to video for every movement, so you can watch each lift before you do it.

Then you get Busy Girl Reset. Two sessions a week, built to fit a busy week, with rest days in. Tell ALTER YOU how many days you have and it puts you on a program built for that number.

No. Dumbbell Strength runs on a pair of dumbbells and Bodyweight Only runs on nothing at all. ALTER YOU will never hand you a program that needs equipment you don’t have.

Yes. They are stored so that only your account can read them. Another signed in user can’t reach them by any means. They are never used for anything else, and when you delete your account the image files are deleted too, not just the database rows.

Tell it when your last period started and it adjusts your training and nutrition guidance across your cycle. Your energy in week one is not your energy in week three, so the sessions and the targets move with it. Cycle predictions are estimates and must never be used for contraception.

Matching how you train and eat to where you are in your menstrual cycle. Most women can handle more load in the first half, when oestrogen is climbing, and feel flatter in the week or so before their period. Cycle syncing plans for that. It is an optional mode, and you can switch it off.

Yes, if you feel up to it. Plenty of women train well during their period, and some feel stronger once it starts because the pre-period slump has lifted. If you are cramping badly or exhausted, ALTER YOU pulls the session back. Nothing is lost by taking a lighter day.

In the luteal phase your core temperature is higher, your heart rate sits higher for the same effort, and fatigue comes on sooner. That is physiology. The same weight feels heavier. ALTER YOU expects it, drops the target for that week, and picks the load back up afterwards.

Yes. It works off the dates you log, and it gets more accurate each month. If your cycle is very irregular the phase guidance will be looser, so treat it as a prompt to check in with how you feel. Irregular cycles are worth mentioning to your doctor.

Your next period, ovulation, your fertile window and the days PMS is likely to land, along with the phase you are in right now and what to expect from your energy and your lifts. It works off the dates you log, so it sharpens every month. Every one of those is an estimate, not a certainty.

An optional setting for women who are trying to get pregnant. Turn it on and you see today's chance of conceiving, your fertile window and your ovulation day. It is off unless you switch it on, and nobody else sees it. It is an estimate based on your logged dates, not a fertility treatment and not a diagnosis, and it is not contraception either. Anything to do with fertility belongs with your doctor.

Yes. Log how you feel each day, cramps, bloating, mood, energy and flow, and after a couple of cycles ALTER YOU shows you where they cluster, like low mood landing mostly in your luteal phase four times out of five. The same hard week usually lands in the same place every month.

Yes, and plenty of women do. There is a birth control setting: turn it on and ALTER YOU stops showing you ovulation predictions that would not mean anything, and tracks what still does. Hormonal contraception flattens the natural hormone swing, so the phase to phase differences may be smaller or barely there. The training and the nutrition still work exactly the same. You can also turn cycle syncing off entirely in settings if it is not telling you anything useful.

The programs and the nutrition side work the same for anyone. The cycle predictions assume a reasonably regular cycle, so with PCOS in particular they may not line up with what your body is doing, and you can switch that part off. ALTER YOU is not medical advice and does not diagnose anything. Anything to do with managing a condition belongs with your doctor.

Your height, weight, age, activity level and goal, using the Mifflin St Jeor equation. You can change any of it in Settings and the targets update immediately. They move again as your weight changes.

Yes, and grams is the default. Scan a barcode and it fills the grams in. Servings are there too, and the Serving Size tool adjusts a recipe if you are cooking for more than one.

It suggests a few, picked from your goal, your diet and your answers, with what each one is for, what to look for and a typical amount. Tick the ones you already take and they become a daily checklist. It is general guidance, not medical advice, so if you are pregnant, breastfeeding or on medication, check with your GP first.

There is a new challenge every month, and every one is included with your Membership. The prize goes to the best transformation: your before and after photos, the strength you added, the sessions you completed and the habits you kept. We judge the transformation across the whole block, from your before and after photos alongside what you logged.

iPhone Settings, tap your name, then Subscriptions, then ALTER YOU. Two taps and it’s done. We don’t hide the button or make you email us.

No. ALTER YOU gives general fitness and wellbeing guidance. It’s not a medical device. Speak to a healthcare professional before starting a new programme, especially if you’re pregnant, postpartum, injured, or managing a health condition.