Build Muscle & Lose Fat Over 40 With Adaptive, Science-Based Coaching

Take the quiz to get your personalized plan

Build Muscle & Lose Fat Over 40 With Adaptive, Science-Based Coaching

Personalized Training & Nutrition App That Evolves With Your Progress, Recovery, And Lifestyle

Personalized workouts and nutrition that evolve with you
Track progress with intelligent metrics and habit analysis
Daily coaching that adapts to your energy, stress, and life demands

Created byPhilip Pape

Host of Wits & Weights podcast (1M+ downloads) and certified nutrition coach. Leading voice in evidence-based fitness over 40.

Your coach

Strong work! You've hit every session this week and your recovery scores show you're ready for today's progression.

Today's Workout

40 min • Full-Body Strength

Continue workout

Take the quiz to get your personalized plan

Achieve your goals

Build muscle. Lose fat. Get stronger. Regain confidence.

Build the strong, lean body you want through adaptive training and visual nutrition coaching. Learn to interpret your body's signals, adjust your approach based on real data, and create lasting habits that fit your life. You'll gain strength, lose fat, and develop the confidence that comes with it.

Nice job!

You crushed your goal of losing 2% body fat in the last 30 days while maintaining strength.

fitness_center

Learn evidence-based training and nutrition systems

Dive deep into strength training methodology, visual nutrition coaching, and intelligent progress tracking designed specifically for body transformation over 40. Build sustainable habits through proven systems.

insights

Achieve your body composition goals

Whether you're building muscle, losing fat, or both, this app guides you step-by-step with adaptive workouts and daily nutrition coaching. Train consistently while life happens around you.

auto_awesome

Get personalized coaching that evolves with you

Receive AI-powered guidance that adjusts to your progress, recovery, and lifestyle. The app adapts your training and nutrition daily based on biofeedback, stress levels, and real results.

The only app you need

The #1 adaptive fitness app for adults over 40.

This app guides you through intelligent strength training and nutrition coaching designed for adults over 40. Each week, you'll complete adaptive workouts, upload meal photos for pattern analysis, and track progress through physique and biofeedback metrics—helping you build muscle, lose fat, and develop sustainable habits that fit your life. Along the way, the app adjusts to your recovery, stress levels, and real results, giving you personalized guidance, daily coaching, and evidence-based systems to help you transform your body and mindset. Everything you need to build strength and confidence is right here.

Build Muscle & Lose Fat Over 40 With Adaptive, Science-Based Coaching

Take the quiz to get your personalized plan

Build Muscle & Lose Fat Over 40 With Adaptive, Science-Based Coaching

Personalized Training & Nutrition App That Evolves With Your Progress, Recovery, And Lifestyle

Personalized workouts and nutrition that evolve with you
Track progress with intelligent metrics and habit analysis
Daily coaching that adapts to your energy, stress, and life demands

Created byPhilip Pape

Host of Wits & Weights podcast (1M+ downloads) and certified nutrition coach. Leading voice in evidence-based fitness over 40.

Your coach

Strong work! You've hit every session this week and your recovery scores show you're ready for today's progression.

Today's Workout

40 min • Full-Body Strength

Continue workout

Take the quiz to get your personalized plan

Achieve your goals

Build muscle. Lose fat. Get stronger. Regain confidence.

Nice job!

You crushed your goal of losing 2% body fat in the last 30 days while maintaining strength.

fitness_center

Learn evidence-based training and nutrition systems

insights

Achieve your body composition goals

Whether you're building muscle, losing fat, or both, this app guides you step-by-step with adaptive workouts and daily nutrition coaching. Train consistently while life happens around you.

auto_awesome

Get personalized coaching that evolves with you

Receive AI-powered guidance that adjusts to your progress, recovery, and lifestyle. The app adapts your training and nutrition daily based on biofeedback, stress levels, and real results.

The only app you need

The #1 adaptive fitness app for adults over 40.

Morning Check-In

Daily Reflection

Today's Workout

40 min • Full-Body Strength

Start workout

Nutrition Briefing

Including everything you need to succeed:

fitness_center

Adaptive strength training for real muscle and strength gains at any fitness level

keyboard_arrow_down

Personalized workouts adapt to your progress, recovery, and equipment for sustainable results in midlife.

restaurant

Evidence-based nutrition coaching for fat loss, muscle gain, and lasting energy

keyboard_arrow_down

Get daily guidance through visual meal check-ins and pattern analysis—no calorie counting required, just smart habit coaching.

insights

Progress analytics to visualize fat loss, muscle gain, and body transformation

keyboard_arrow_down

Track weight, measurements, PRs, and biofeedback with clear graphs and weekly AI-generated progress briefings.

school

Structured curriculum with micro-lessons and actionable weekly challenges

keyboard_arrow_down

Master nutrition, training, and habit systems through practical lessons and challenges designed for sustainable transformation.

psychology

Psychology and habit systems to overcome barriers and stay consistent

keyboard_arrow_down

Build confidence through daily reflections, progress tracking, and coaching that addresses mindset patterns holding you back.

monitor_heart

Biofeedback and recovery tracking for smarter adjustments and better health

keyboard_arrow_down

Log sleep, stress, cravings, and energy to get personalized adjustments for nutrition, training, and recovery.

assessment

Personalized program setup tailored to your goals and experience

keyboard_arrow_down

Start with a comprehensive assessment that creates your custom training, nutrition, and habit roadmap based on your unique situation.

photo_library

Transformation portfolio to celebrate progress and reinforce your new identity

keyboard_arrow_down

Track photos, measurements, PRs, and confidence scores to see your journey and stay motivated.

auto_graph

AI-powered coaching for real-time feedback and adaptive guidance every step of the way

keyboard_arrow_down

Receive daily briefings, nudges, and adjustments based on your data, habits, and progress trends.

Created by Philip Pape

I built this app to help you build the strong, lean body you deserve

Philip Pape

Host of Wits & Weights podcast (1M+ downloads) and certified nutrition coach. Leading voice in evidence-based fitness over 40.

For most of my adult life, I was an engineer—someone who thrived on data, systems, and solving complex problems. But when I hit my 40s, I found myself facing a challenge I never expected: my body was changing, my energy was fading, and the confidence I once had seemed to slip away.I tried every approach the fitness industry offered, but nothing stuck. The science was overwhelming, and the advice rarely fit the realities of midlife—busy schedules, shifting hormones, and a metabolism that just didn't cooperate like it used to.

That struggle led me to become a certified nutrition coach and, eventually, the host of Wits & Weights, a top 1% fitness podcast with over 1 million downloads. I've helped thousands of people in their 40s and 50s build strength, lose fat, and reclaim their confidence through evidence-based systems that actually work for midlife bodies and real life.

With this app, you'll get to join me in transforming your body through intelligent training and nutrition, learning and progressing side-by-side.

Why I built the Fitness Lab app

Learn Philip Pape's complete over 40 fitness toolkit

How to Build Muscle After 40 (Even as a Beginner)

What to Eat for Fat Loss Without Restrictive Dieting

Why the Scale Lies & What to Track Instead

How to Get Stronger Without Getting Injured

What To Do About Your Slowing Metabolism

How Much Protein You Really Need (And Easy Ways to Hit It)

Training at Home or While Traveling with Limited Equipment

What to Do When Progress Stalls

How Sleep, Stress & Hormones Affect Your Results

Why Past Diets Failed & How to Make This Time Different

Creating Habits That Actually Stick Long-Term

Staying Consistent When Life Gets Insane

AI-POWERED COACHING

Every single day in the app is 100% personalized to you.

Built with powerful AI, this app is unlike anything you've ever used before. Your entire experience will be designed just for you.

book

Daily Coaching Briefing: Mastering Protein for Midlife Strength

Personalized Lesson • 12 min

Today’s lesson breaks down the science and strategy of protein intake for adults in midlife. You’ll learn how much protein you need, how to distribute it across meals, and practical ways to hit your target—tailored to your current habits and goals.

What to do

analytics

Why Protein Matters After 40

3 min

check

assignment

Your Personalized Protein Target

2 min

check

restaurant

Meal Planning for Success

3 min

chevron_right

check_circle

Action Step: Track & Reflect

2 min

chevron_right

How it works

Get stronger and leaner in 4 simple steps

It only takes a few minutes to get started

Onboarding Quiz

What’s your top fitness goal right now?

Lose body fat and slim my waist

Build muscle and get stronger

Boost my daily energy and confidence

Establish healthy habits that last

Complete the onboarding quiz

Share your fitness goals, health history, and lifestyle so we can personalize your transformation journey with evidence-based methods for adults over 40.

Your Plan

edit

Week 1

Foundations of Midlife Fitness

Setting Your Baseline Metrics

Mastering Protein Basics

Intro to Strength Training

Daily Reflection Practice

Week 2Upcoming

Building Momentum

Get your personalized plan

Receive a step-by-step plan tailored to your body, schedule, and experience level, helping you build muscle, lose fat, and develop lasting habits.

Today, December 3

monitor_weight

Morning Check-In

Log • 2 min

edit_note

Daily Reflection

Journal • 3 min

fitness_center

Full-Body Strength Session

Workout • 40 min

restaurant_menu

Nutrition Briefing

Lesson • 5 min

Follow daily tasks to stay on track

Complete adaptive workouts, log meals with photos, and track biofeedback each day to build strength and sustainable nutrition habits that fit your life.

Your Progress

Body Fat Percentage

30.2%

-2.5% in the last month

SeptemberDecember

Strength PRs (Compound Lifts)

245 lbs

+15 lbs in the last 4 weeks

SeptemberDecember

Track progress & see real results

Celebrate your growth as you hit strength PRs, lose body fat, and gain confidence through measurable progress you can see and feel.

It only takes 2 minutes to get started

starstarstarstarstar

See why thousands of people love the Fitness Lab app

Join others around the world learning & transforming alongside Philip Pape

A breath of fresh air. I love the no-nonsense, engineering-minded approach to health and fitness. It helps me build muscle and lose fat without wasting time or energy on ineffective methods; Philip breaks down complicated topics into practical strategies.

starstarstarstarstar

Drizew B

VERIFIED CUSTOMER

Philip’s engineering mind crunches numbers like a computer and presents solutions compassionately. He’s helped me simplify my fitness and stay consistent.

starstarstarstarstar

John Caniac

VERIFIED CUSTOMER

Hands down one of the best! Philip breaks down complex topics about strength training, fat loss, and nutrition into easy-to-understand, practical guidance.

starstarstarstarstar

Samuel Woody

VERIFIED CUSTOMER

Love the researched-based advice and the engineer’s perspective. Super informative if you’re looking to learn how the body works so you can create the adaptations you desire.

starstarstarstarstar

Aubrey Lamb

VERIFIED CUSTOMER

After 6 weeks on the program, I've found the tools and info quite a game-changer. Very happy with the empowerment gained and the progress so far.

starstarstarstarstar

Richard Dey

VERIFIED CUSTOMER

Philip covers the most interesting and important topics and distills complex information into easily understandable and actionable tips for healthy living and getting strong.

starstarstarstarstar

Brad Kearns

VERIFIED CUSTOMER

Great information on understanding menopause, weight gain, and strength training. Really encouraged me to continue strength training through these stubborn years.

starstarstarstarstar

Tina T.

VERIFIED CUSTOMER

This program gives me a lot of leeway in the things I want to eat and in my fitness workouts. This program enables me to feel in control. I don’t have to rearrange my entire diet and eat things I don’t like! I’m getting results with strength training without killing myself. This program takes care of my whole person. I’m feeling really good and I’m getting stronger!

starstarstarstarstar

Wendy Herrera

VERIFIED CUSTOMER

Since joining, I’ve learned more about structuring my own workout programs, become way more consistent, and let go of a lot of baggage about how I eat. The tools have helped me keep going on my journey.

starstarstarstarstar

Kate Brown

VERIFIED CUSTOMER

My body structure is changing. My arms and chest feel different, and I’m seeing results from the combination of the nutrition program and weight training program, independent of the scale. People have even commented that I “look like I lift.”

starstarstarstarstar

Allan Friedman

VERIFIED CUSTOMER

Pushing myself with increasing weight in strength training, and a few people told me I look healthy and vibrant! The biggest win of all is that when I saw a photo of myself, I actually liked it, for the first time in 18 years!

starstarstarstarstar

Maria Stevens

VERIFIED CUSTOMER

I can now wear a pair of jeans that were consigned to the same pile as underwired bras and high heeled shoes (labelled “not possible anymore”!!!)… they fit perfectly now and don’t hurt anymore!!

starstarstarstarstar

Jo Sullivan

VERIFIED CUSTOMER

FAQ

Your questions, answered

Who is this app for?

expand_more

How does the app actually work?

expand_more

What will I learn in this app?

expand_more

How much time do I need to dedicate to this app?

expand_more

Do I need a gym membership?

expand_more

Is this a calorie-counting or macro-tracking app?

expand_more

Is this app suitable for beginners?

expand_more

What if I have injuries or mobility limitations?

expand_more

How personalized is the experience?

expand_more

How long until I see results?

expand_more

What kind of support is available?

expand_more

TODAY'S THE DAY

Start getting stronger, leaner, and more confident today

You’re only minutes away from getting your adaptive training and nutrition plan personalized to your goals and lifestyle.

targetFitness Lab

Good night!

list_alt

No activities available for today.

Today

Plan

Progress

Coach

Quick Activity Update

more_horiz

What should I focus on today?

11:51 PM

Today, we'll focus on nailing your protein target, getting in a strength session, and reflecting on your energy levels. These are key for building muscle, supporting recovery, and ensuring sustainable fat loss in midlife.

11:51 PM

I'm traveling and only have about 5 minutes this morning. Can you update my activities?

11:52 PM

Absolutely! I'll condense today’s lesson to a quick protein tip and a 3-minute movement routine. This way, you’ll still make progress and keep your momentum, even on a busy travel day.

11:52 PM

Updating today's activities

targetFitness Lab

Good night!

list_alt

No activities available for today.

You're on a roll!

6 day streak

November 27 - December 2

check

infoWhat counts towards your streak?

checkReview a progress update

checkFinish a lesson

checkComplete an activity or session

checkTrack a measurement

Today

Plan

Progress

Coach

Your Plan

calendar_month

No plan data available for this app.

Today

Plan

Progress

Coach

Your Progress

trending_up

No progress data available for this app.

Today

Plan

Progress

Coach

Including everything you need to succeed:

fitness_center

Adaptive strength training for real muscle and strength gains at any fitness level

keyboard_arrow_down

Personalized workouts adapt to your progress, recovery, and equipment for sustainable results in midlife.

restaurant

Evidence-based nutrition coaching for fat loss, muscle gain, and lasting energy

keyboard_arrow_down

Get daily guidance through visual meal check-ins and pattern analysis—no calorie counting required, just smart habit coaching.

insights

Progress analytics to visualize fat loss, muscle gain, and body transformation

keyboard_arrow_down

Track weight, measurements, PRs, and biofeedback with clear graphs and weekly AI-generated progress briefings.

school

Structured curriculum with micro-lessons and actionable weekly challenges

keyboard_arrow_down

Master nutrition, training, and habit systems through practical lessons and challenges designed for sustainable transformation.

psychology

Psychology and habit systems to overcome barriers and stay consistent

keyboard_arrow_down

Build confidence through daily reflections, progress tracking, and coaching that addresses mindset patterns holding you back.

monitor_heart

Biofeedback and recovery tracking for smarter adjustments and better health

keyboard_arrow_down

Log sleep, stress, cravings, and energy to get personalized adjustments for nutrition, training, and recovery.

assessment

Personalized program setup tailored to your goals and experience

keyboard_arrow_down

Start with a comprehensive assessment that creates your custom training, nutrition, and habit roadmap based on your unique situation.

photo_library

Transformation portfolio to celebrate progress and reinforce your new identity

keyboard_arrow_down

Track photos, measurements, PRs, and confidence scores to see your journey and stay motivated.

auto_graph

AI-powered coaching for real-time feedback and adaptive guidance every step of the way

keyboard_arrow_down

Receive daily briefings, nudges, and adjustments based on your data, habits, and progress trends.

Created by Philip Pape

I built this app to help you build the strong, lean body you deserve

Philip Pape

Host of Wits & Weights podcast (1M+ downloads) and certified nutrition coach. Leading voice in evidence-based fitness over 40.

Why I built the Fitness Lab app

Learn Philip Pape's complete over 40 fitness toolkit

How to Build Muscle After 40 (Even as a Beginner)

What to Eat for Fat Loss Without Restrictive Dieting

Why the Scale Lies & What to Track Instead

How to Get Stronger Without Getting Injured

What To Do About Your Slowing Metabolism

How Much Protein You Really Need (And Easy Ways to Hit It)

Training at Home or While Traveling with Limited Equipment

What to Do When Progress Stalls

How Sleep, Stress & Hormones Affect Your Results

Why Past Diets Failed & How to Make This Time Different

Creating Habits That Actually Stick Long-Term

Staying Consistent When Life Gets Insane

AI-POWERED COACHING

Every single day in the app is 100% personalized to you.

Built with powerful AI, this app is unlike anything you've ever used before. Your entire experience will be designed just for you.

book

Daily Coaching Briefing: Mastering Protein for Midlife Strength

Personalized Lesson • 12 min

What to do

analytics

Why Protein Matters After 40

3 min

check

assignment

Your Personalized Protein Target

2 min

check

restaurant

Meal Planning for Success

3 min

chevron_right

check_circle

Action Step: Track & Reflect

2 min

chevron_right

How it works

Get stronger and leaner in 4 simple steps

It only takes a few minutes to get started

Onboarding Quiz

What’s your top fitness goal right now?

Lose body fat and slim my waist

Build muscle and get stronger

Boost my daily energy and confidence

Establish healthy habits that last

Complete the onboarding quiz

Share your fitness goals, health history, and lifestyle so we can personalize your transformation journey with evidence-based methods for adults over 40.

Your Plan

edit

Week 1

Foundations of Midlife Fitness

Setting Your Baseline Metrics

Mastering Protein Basics

Intro to Strength Training

Daily Reflection Practice

Week 2Upcoming

Building Momentum

Get your personalized plan

Receive a step-by-step plan tailored to your body, schedule, and experience level, helping you build muscle, lose fat, and develop lasting habits.

Today, December 3

monitor_weight

Morning Check-In

Log • 2 min

edit_note

Daily Reflection

Journal • 3 min

fitness_center

Full-Body Strength Session

Workout • 40 min

restaurant_menu

Nutrition Briefing

Lesson • 5 min

Follow daily tasks to stay on track

Complete adaptive workouts, log meals with photos, and track biofeedback each day to build strength and sustainable nutrition habits that fit your life.

Your Progress

Body Fat Percentage

30.2%

-2.5% in the last month

SeptemberDecember

Strength PRs (Compound Lifts)

245 lbs

+15 lbs in the last 4 weeks

SeptemberDecember

Track progress & see real results

Celebrate your growth as you hit strength PRs, lose body fat, and gain confidence through measurable progress you can see and feel.

It only takes 2 minutes to get started

starstarstarstarstar

See why thousands of people love the Fitness Lab app

Join others around the world learning & transforming alongside Philip Pape

starstarstarstarstar

Drizew B

VERIFIED CUSTOMER

Philip’s engineering mind crunches numbers like a computer and presents solutions compassionately. He’s helped me simplify my fitness and stay consistent.

starstarstarstarstar

John Caniac

VERIFIED CUSTOMER

Hands down one of the best! Philip breaks down complex topics about strength training, fat loss, and nutrition into easy-to-understand, practical guidance.

starstarstarstarstar

Samuel Woody

VERIFIED CUSTOMER

Love the researched-based advice and the engineer’s perspective. Super informative if you’re looking to learn how the body works so you can create the adaptations you desire.

starstarstarstarstar

Aubrey Lamb

VERIFIED CUSTOMER

After 6 weeks on the program, I've found the tools and info quite a game-changer. Very happy with the empowerment gained and the progress so far.

starstarstarstarstar

Richard Dey

VERIFIED CUSTOMER

Philip covers the most interesting and important topics and distills complex information into easily understandable and actionable tips for healthy living and getting strong.

starstarstarstarstar

Brad Kearns

VERIFIED CUSTOMER

Great information on understanding menopause, weight gain, and strength training. Really encouraged me to continue strength training through these stubborn years.

starstarstarstarstar

Tina T.

VERIFIED CUSTOMER

starstarstarstarstar

Wendy Herrera

VERIFIED CUSTOMER

starstarstarstarstar

Kate Brown

VERIFIED CUSTOMER

starstarstarstarstar

Allan Friedman

VERIFIED CUSTOMER

starstarstarstarstar

Maria Stevens

VERIFIED CUSTOMER

starstarstarstarstar

Jo Sullivan

VERIFIED CUSTOMER

FAQ

Your questions, answered

Who is this app for?

expand_more

How does the app actually work?

expand_more

What will I learn in this app?

expand_more

How much time do I need to dedicate to this app?

expand_more

Do I need a gym membership?

expand_more

Is this a calorie-counting or macro-tracking app?

expand_more

Is this app suitable for beginners?

expand_more

What if I have injuries or mobility limitations?

expand_more

How personalized is the experience?

expand_more

How long until I see results?

expand_more

What kind of support is available?

expand_more

TODAY'S THE DAY

Start getting stronger, leaner, and more confident today

You’re only minutes away from getting your adaptive training and nutrition plan personalized to your goals and lifestyle.

Build Muscle & Lose Fat Over 40 With Adaptive, Science-Based Coaching

Your coach

Today's Workout

Build muscle. Lose fat. Get stronger. Regain confidence.

Nice job!

Learn evidence-based training and nutrition systems

Achieve your body composition goals

Get personalized coaching that evolves with you

The #1 adaptive fitness app for adults over 40.

Build Muscle & Lose Fat Over 40 With Adaptive, Science-Based Coaching

Your coach

Today's Workout

Build muscle. Lose fat. Get stronger. Regain confidence.

Nice job!

Learn evidence-based training and nutrition systems

Achieve your body composition goals

Get personalized coaching that evolves with you

The #1 adaptive fitness app for adults over 40.

Morning Check-In

Daily Reflection

Today's Workout

Nutrition Briefing

Including everything you need to succeed:

Adaptive strength training for real muscle and strength gains at any fitness level

Evidence-based nutrition coaching for fat loss, muscle gain, and lasting energy

Progress analytics to visualize fat loss, muscle gain, and body transformation

Structured curriculum with micro-lessons and actionable weekly challenges

Psychology and habit systems to overcome barriers and stay consistent

Biofeedback and recovery tracking for smarter adjustments and better health

Personalized program setup tailored to your goals and experience

Transformation portfolio to celebrate progress and reinforce your new identity

AI-powered coaching for real-time feedback and adaptive guidance every step of the way

I built this app to help you build the strong, lean body you deserve

Philip Pape

Learn Philip Pape's complete over 40 fitness toolkit

Every single day in the app is 100% personalized to you.

Daily Coaching Briefing: Mastering Protein for Midlife Strength

Every activity is designed just for you

Instant feedback on your progress

24/7 coaching for everything you need

An AI coach who keeps you on track

Get stronger and leaner in 4 simple steps

Onboarding Quiz

What’s your top fitness goal right now?

Complete the onboarding quiz

Your Plan

Foundations of Midlife Fitness

Building Momentum

Get your personalized plan

Today, December 3

Morning Check-In

Daily Reflection

Full-Body Strength Session

Nutrition Briefing

Follow daily tasks to stay on track

Your Progress

Body Fat Percentage

Strength PRs (Compound Lifts)

Track progress & see real results

See why thousands of people love the Fitness Lab app

Your questions, answered

Start getting stronger, leaner, and more confident today

Good night!

Good night!

Your Plan

Your Progress

Including everything you need to succeed:

Adaptive strength training for real muscle and strength gains at any fitness level

Evidence-based nutrition coaching for fat loss, muscle gain, and lasting energy

Progress analytics to visualize fat loss, muscle gain, and body transformation

Structured curriculum with micro-lessons and actionable weekly challenges

Psychology and habit systems to overcome barriers and stay consistent

Biofeedback and recovery tracking for smarter adjustments and better health

Personalized program setup tailored to your goals and experience

Transformation portfolio to celebrate progress and reinforce your new identity

AI-powered coaching for real-time feedback and adaptive guidance every step of the way

I built this app to help you build the strong, lean body you deserve

Philip Pape

Learn Philip Pape's complete over 40 fitness toolkit

Every single day in the app is 100% personalized to you.