You’ve probably seen the yellow-and-black branding or heard Meg Gallagher (better known as Meg Squats) talking about "the strongest version of yourself." It’s everywhere. But honestly, most fitness apps are just randomized circuits designed to make you sweat without actually making you better. Stronger by the Day is different. It’s a powerbuilding program, which is basically a fancy way of saying it bridges the gap between looking like a bodybuilder and moving like a powerlifter.
Most people start lifting because they want to change how they look. Then they realize that chasing a specific weight on the scale is a miserable way to live. That’s where the shift happens. Meg Squats built this platform on the idea that performance is a better metric than aesthetics. If you can squat more this month than you did last month, you’re winning. Period. It sounds simple. It’s actually quite hard to execute without a plan.
What is Stronger by the Day anyway?
At its core, it’s a subscription-based strength training program delivered via an app. But calling it an "app" feels a bit reductive. It’s a curated path. Every Sunday, a new "week" of programming drops. Everyone on the program is doing the same thing at the same time. There’s a weird, cool sense of community in knowing that thousands of other people are struggling through the same set of Bulgarian split squats on a Tuesday afternoon.
The program focuses on the "Big Three"—squat, bench press, and deadlift—but it adds an overhead press as a fourth primary pillar. If you’re coming from a background of HIIT classes or random Instagram workouts, the structure might feel jarring. It’s slow. You rest a lot. You’re not gasping for air every two minutes. Instead, you’re focusing on bracing your core and driving through the floor. It’s a different kind of tired. It's a "my bones feel heavy" kind of tired.
The Science of Periodization (Without the Boredom)
Most lifters hit a plateau because they just do the same three sets of ten forever. Your body is smart. It adapts. Once it adapts, it stops growing. Stronger by the Day uses what’s called undulating periodization. This means the volume (how much you do) and intensity (how heavy you go) change throughout a training cycle.
Typically, the cycles last several weeks. You might start with a "hypertrophy" block where the reps are higher and the weights are moderate. This builds muscle mass. Then, the program shifts. The reps drop. The weights get heavy. Really heavy. This teaches your central nervous system how to recruit those new muscle fibers. By the time you reach "test week," you’re often hitting PRs (Personal Records) you didn't think were possible.
Training splits and flexibility
The app allows you to choose between a 3-day, 4-day, or 5-day split. This is huge. Life happens. Sometimes you have a busy week at work or your kid gets sick. Being able to toggle between a 4-day and a 3-day split without feeling like you "failed" the program is a massive win for consistency.
- The Main Lifts: These are your heavy hitters. Squat, Bench, Deadlift, Overhead Press.
- Accessories: These movements support the main lifts. Think rows, lunges, and tricep extensions.
- Conditioning: There’s usually an optional "cardio" or metabolic conditioning piece at the end. You can skip it. Most people do. But you probably shouldn't.
Why the "Shared Experience" Matters
Most gym-goers are lonely. You go in, put your headphones on, avoid eye contact, and leave. Stronger by the Day has a built-in community. Because everyone is on the same cycle, the "In-App Social Feed" and the dedicated Discord or Facebook groups are actually useful. People post form checks. They complain about the high-rep deadlift days.
Meg Squats herself is a competitive powerlifter with a massive amount of E-E-A-T (Experience, Expertise, Authoritativeness, and Trustworthiness). She isn't just a "fitness influencer" who got lucky with an algorithm. She’s spent years under the barbell. She works with coaches like Ryan L’Ecuyer to ensure the programming is rooted in exercise science, not just "vibes."
Managing the Learning Curve
If you’ve never touched a barbell, this program might feel intimidating. The app has a massive video library for every single movement. It shows you exactly how to set up, where your feet should go, and common mistakes to avoid.
One thing people get wrong is the "RPE" scale. Stronger by the Day uses RPE (Rate of Perceived Exertion). It’s a scale of 1 to 10.
An RPE 8 means you feel like you could have done two more reps.
An RPE 10 is a max effort.
Learning to be honest with yourself about your RPE is the hardest part of the program. Beginners often overshoot. They think every set has to be a grind. It doesn’t. In fact, if you grind every set, you’ll burn out in six weeks. Trust the RPE. It’s there to save you from yourself.
Common Misconceptions About Powerbuilding
A lot of women worry that lifting heavy will make them "bulky." It’s an old myth that won't die. Building significant muscle mass takes years of dedicated eating and training. What actually happens on a program like this is you get "dense." You look firmer. Your clothes fit differently. You carry grocery bags in one trip.
Another misconception is that you need a specialized powerlifting gym. You don't. As long as your gym has a squat rack, a bench, a barbell, and some plates, you’re good to go. Even "big box" gyms like Planet Fitness usually have enough equipment to make it work, though a gym with a real squat rack is infinitely better than a Smith machine.
Is it worth the monthly fee?
Let’s be real. There are free programs online. You could go find a PDF of "Starting Strength" or "5/3/1" for free. But those are static. They don't evolve. They don't account for your specific strengths and weaknesses. The Stronger by the Day app calculates your "Training Max" for you. It tells you exactly what weight to put on the bar based on your previous performance.
For the price of a few fancy coffees, you’re getting professional-level coaching. It removes "decision fatigue." You don't have to walk into the gym and wonder what to do. You just open the app and follow the instructions. That alone is worth the price of admission for most people.
What happens when you get injured?
Injuries suck. But they happen. The program often includes "substitutions." If your lower back is acting up and you can’t conventional deadlift, the app suggests alternatives like a trap bar deadlift or a rack pull. This flexibility keeps you in the gym. The worst thing you can do for an injury (usually) is to stop moving entirely. Having a program that adapts to your physical limitations is a game-changer.
The Reality of Progressive Overload
Success in the gym isn't about intensity; it's about consistency. Stronger by the Day forces you to track your numbers. When you see that you benched 95 pounds in January and 115 pounds in April, that’s objective proof of progress. You can’t argue with the numbers.
This program isn't a "30-day shred." It's not a "bikini body challenge." It’s a long-term commitment to getting better. Some weeks you’ll feel like a god. Other weeks, the empty bar will feel heavy. That’s just lifting. The program accounts for those fluctuations.
Making the Most of the Program
To actually see results, you have to do more than just lift the weights. You have to eat. Strength requires fuel. If you’re trying to run this program on a 1,200-calorie "diet," you’re going to have a bad time. You’ll feel tired, your recovery will tank, and you’ll probably get frustrated.
- Prioritize Protein: Aim for roughly a gram per pound of body weight. It’s the building block of muscle.
- Sleep: This is when you actually grow. Seven to eight hours isn't a luxury; it's a requirement for recovery.
- Film Your Sets: Use your phone. Watch your form. Compare it to the videos in the app. You’ll see things you didn't feel.
- Don't Skip De-load Weeks: Every few weeks, the program will significantly drop the intensity. This feels "too easy." Do it anyway. It allows your joints and nervous system to recover so you can push harder in the next block.
Final Actionable Steps
If you’re ready to stop spinning your wheels, here’s how to start. Download the app and commit to one full 10-week cycle. Don't jump ship after two weeks because you aren't "sore" enough. Soreness isn't an indicator of a good workout; progress is.
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Set up your "Home Base" in the app by entering your current estimated maxes. If you don't know them, the app has a built-in calculator to help you find a starting point. Choose the 3-day or 4-day split to start—it’s easier to add days later than it is to feel guilty about missing them. Buy a decent pair of flat-soled shoes (like Chuck Taylors or specialized lifting shoes) and a notebook. While the app tracks your weights, writing down how you felt during a session can provide insights that data alone can't capture. Focus on the process, and the strength will follow naturally.