The strength coach for life.
Sterrek helps you build and keep the strength to live the life you want.
Not a twelve-week transformation with an end date. The horizon here is ten years, and that asks a different kind of patience — from the coach and from you.
Almost everything you want to keep doing yourself runs on strength.
Getting out of a chair. Lifting a case into the overhead bin. Carrying the shopping up two flights. Staying steady on a loose path. Sterrek trains nine movement patterns rather than muscle groups, and two of them — carrying and balance — are in almost no strength programme and are exactly the two that decide whether you keep doing things on your own.
The reference is the Mediterranean way of living, not the gym. Where people stay well the longest, moving is not a project: walking, lifting, carrying, being outside, eating together. Strength training is the deliberate part of that life, not a replacement for it.
One session, and the reason with it.
You say how you slept, how much energy you have, how much time you have, and whether anything hurts. Out of that comes one session: which exercises, how many sets, what weight — and with every choice, why. No menu to assemble a programme from, and no black box that only tells you what to do.
You can read any advice back to the rule that made it. You can rewrite the training principles and switch them off, and you see what changes in your plan when you do. A coach who can't explain himself isn't worth trusting.
The plan adapts to you, and to today.
-
Slept badly
The day gets lighter. That is a decision by the programme, not a concession — recovery is part of the training, not the pause between it.
-
Shoulder acting up
The exercises that load the shoulder come out until it settles, replaced by the calmest version of the same movement. Complaints come before progress, always.
-
Three weeks off
Sterrek picks back up a step earlier instead of continuing where you left off. Coming back after a break is the most important skill this coach teaches.
-
Gym, home, hotel, outside
Where you train is a fact about today, not about you. A session doesn't shrink because the room is bare: a pattern that can't be filled hands its place to the next one in line.
Build strength. Maintain strength. Stay independent.
What you're strong for isn't a label, it's a set of consequences: your rep range, how heavy the session is allowed to get, which movements get priority when time is short, and what falls away when the day can't hold everything.
-
Build strength
Get stronger and add muscle. Progression is per exercise and per session, in plates rather than percentages, and never at the cost of technique.
-
Maintain strength
Hold what you have through a decade that will not be tidy. Regularity beats perfection, and a missed week is a fact, not a verdict.
-
Stay independent
Carrying and balance keep their place in the session, because those two decide whether you keep doing things yourself.
There is no senior mode
The same approach at 35, 55 and 75. What differs is what you want, what your body can take right now, and what's in the way — not the year you were born.
No notifications. No streaks. No account.
No badges, no levels, no leaderboard, nothing to break. And no server: everything you enter stays on your own phone. Nothing is collected, so nothing can leak.
Read exactly what is stored and what never leaves the device.
A beta is coming.
Sterrek is being prepared for a first, small group of testers on iPhone. It is not in the App Store yet, and there is no date to promise. The app's interface is Dutch for now.
Want to be in that first group, or want to know when it opens? Write to PLACEHOLDER — contact email address.