For Lifters Over 40
Rebuild strength. Reclaim your energy.
Refactor Fitness puts nutrition and strength training in one app, built for men rebuilding strength and energy around a career, a family, and a home gym.
The basics still work. The logistics changed.
Strength after 40 is built on the same fundamentals as ever: what you eat, how you train, and what you adjust when progress stalls. What changed is your schedule, your equipment, and how much guesswork you are willing to tolerate.
- Track calories, macros (protein, carbs, and fat), and fiber.
- Log workouts with sets, reps, weight, cardio, programs, and templates.
- Keep PRs, body measurements, and progress in view.
- Spot, the AI coach, reads your meals, training, and measurements together and suggests what to adjust next. You approve every change.
Whatever brought you here
A birthday with a zero or a five in it
Turning 40, 45, or 50 has a way of turning someday into now. You do not need a six-day program or a two-hour block. You need a plan that starts from the equipment you own and the time you actually have. Refactor meets you there.
Bloodwork that got your attention
Your last physical came with a "let's keep an eye on that." Refactor does not read lab results or give medical advice. It helps with the two things squarely in your control: how you eat and how you train, tracked in one place so you can see whether you are actually being consistent.
A career and a family that come first
You have 20 minutes in the garage before the first meeting, not 90 at a gym across town. Tell Spot how much time you have and it suggests a session sized to fit, built from your own equipment.
A GLP-1 medication in the plan
When a plan includes a GLP-1 medication, keeping training and protein on track matters while the scale moves. Refactor tracks both. Strength training and protein for people on GLP-1 medications.
Not medical advice. Refactor Fitness doesn't provide or recommend medications. Talk to your prescriber. Not affiliated with any drug manufacturer.
Built for the home-gym, limited-time years
Workouts that match your equipment
Keep an inventory of what you own: adjustable dumbbells, a barbell and plates, kettlebells, bands, or just bodyweight. When Spot generates a workout or a full program, it builds from your actual equipment, not an idealized gym.
Training that fits the time you have
Every workout Spot generates carries an estimated duration. Ask for a short session and get one sized to fit, instead of a plan you have to trim yourself. Templates make repeat days one tap.
Calorie targets from your data, not a chart
A textbook formula is a population average. Spot estimates your maintenance calories from your own logged weight trend and meals, then updates its recommendations as your body changes. Your targets reflect you now, not you at 25.
Coaching that knows your goal
Set a weight goal or a body-measurement goal, like waist or arms. Spot paces its suggestions against your target and flags when your trend says it is time to adjust.
Spot works for you, not the other way around. Spot only uses your data after you explicitly consent, and every change it proposes arrives as a suggestion you approve, edit, or dismiss. No silent changes and no surprise plans. It is AI coaching from your own logs, not medical advice.
The hours between your workouts
Training and eating are two touches. The other eight-plus hours, sitting in meetings, are what exercise snacks are built for. Turn on two to four short movement breaks during the desk hours you choose, and clear each one with one tap when the notification lands. They break up a desk day, keep the habit alive on the days you don't train, never count as a workout, and they ease off on their own if you stop clearing them. See exercise snacks.
Built by someone in the same season
Refactor Fitness is built by Nick Bogert, who spent 20 years in big tech as an engineer and engineering leader, trains around a full calendar, and uses the app for his own eating and lifting every day. He reads every customer email himself.
Frequently asked questions
Is Refactor Fitness good for men over 40?
Yes. Refactor Fitness keeps nutrition and strength training in one app, generates workouts that match the equipment you actually own, and sizes sessions to the time you have. Spot, the AI coach, reads your logged meals, workouts, and measurements together and suggests what to adjust, and you approve every change. It is built for people fitting serious training around a career and a family.
Do I need a gym membership to use Refactor Fitness?
No. You can keep an inventory of your home equipment, like adjustable dumbbells, a barbell and plates, kettlebells, bands, or nothing but bodyweight, and Spot generates workouts and programs from what you own. A commercial gym works too, but it is not required.
How much does Refactor Fitness cost?
Refactor Fitness is free for unlimited nutrition and workout logging, with no credit card required. Refactor Pro adds Spot AI coaching for $14.99 per month or $119.99 per year. New accounts get 14 days of Pro free, with no card and no automatic charge. See full pricing.
Does Refactor Fitness give medical advice?
No. Refactor Fitness is not a medical service. It does not read lab results, diagnose anything, or replace your doctor. It helps with two things squarely in your control: how you eat and how you train. Spot's recommendations are software-generated suggestions you can accept, edit, or dismiss.
Refactor Fitness is not a medical service. Spot recommendations are software-generated suggestions, not medical advice, and nothing changes without your approval.
Still comparing options?
- What a $200-a-month coach does vs a $14.99 AI coach, if you are weighing human coaching against software.
- The comparison hub, for how Refactor stacks up against specific apps.
- For self-led lifters, if you already run your own programming.