Bodyweight Only has been rebuilt as a true no-equipment training mode. It now assumes only you, the floor, and a wall, then develops strength and power through movement progressions instead of treating bodyweight as a lighter version of barbell training. This release also makes opening the app, Progress, and Activity faster, while tightening account and workout-data security.

Bodyweight now means bodyweight

• The Bodyweight Only preset no longer includes bands. It stores an empty equipment list and never assumes weights, bars, a pull-up station, furniture, an anchor, an elevated surface, a handheld prop, or a partner.

• The exercise catalog was audited for hidden setup requirements. An exercise cannot enter a Bodyweight Only program just because its old equipment field happened to be empty.

• The program is honest about the tradeoff: without equipment there is no credible horizontal- or vertical-pulling strength progression. Shoulder-blade control may still appear, but GolfBod does not present it as equivalent pulling strength.

• Existing active programs are not rewritten. An older “Bodyweight” profile that still contains bands remains an equipment-based profile; clear those bands before generating your next program if you want the strict mode.

Strength that keeps progressing

Each strength role now has a stable progression path rather than ending at a high rep count.

• Build through that movement’s reviewed rep range.

• Advance to a harder leverage, range-of-motion, or single-leg variation.

• At the top variation, earn a controlled tempo-and-pause step.

• When there is no honest load-free step left, GolfBod shows a maintenance state instead of suggesting equipment.

Bodyweight Only never shows “Add weight.” Higher-frequency plans use lower-fatigue support sessions alongside the main development sessions, while deloads and accepted calendar adjustments hold progression.

Power without turning it into conditioning

Bodyweight programs now include planned, low-volume power work with a separate quality-based progression.

• Introduction sessions start with reviewed landing work before moving to the explosive version in later phases.

• Longer development sessions may include a second power direction when recovery and the weekly allowance permit it.

• At the end of the workout, rate each power movement Crisp, Solid, Lost speed, or Uncomfortable. Two completed Crisp exposures can move that direction forward. Solid holds it, Lost speed reduces the next dose, and Uncomfortable regresses to a lower-impact step or pauses the lowest step.

• GolfBod tracks landing contacts across completed and offline workouts, keeps at least 48 hours between positive-contact exposures, and caps both session and rolling seven-day volume.

• Deloads, short sessions, incomplete history, or an accepted calendar adjustment around a round, competition, or speed session can reduce or remove the day’s power work.

• The logging screen shows the planned contact count and execution cues: use a clear, level, non-slip surface with some give, wear athletic shoes, land quietly, and reset between reps.

More reliable program generation

The server now owns the Bodyweight Only blueprint, prescriptions, progression ladders, and power dosage. The AI chooses from the eligible exercise pool and names the sessions; it cannot invent loads, change the required workout shape, or bypass the equipment and safety rules.

New and evolved programs of every type now use constrained, structured AI responses and exact post-catalog validation. Ambiguous or malformed results are rejected and retried safely, with a deterministic fallback available. A program becomes active only after the complete result passes validation and is committed together.

Power progression ladders have been repaired and fully validated, and exercise catalog updates now apply as a single transaction so a partial update cannot leave program generation in an inconsistent state.

Logging, history, and records

• Exercise descriptions are no longer cut off after two lines.

• Strength and power progression details now appear with the exercise, including tempo, pauses, range changes, and planned contacts.

• Repetitions, seconds, and distance stay in their actual units through logging, history, Activity, personal records, summaries, offline sync, and coach views.

• Band exercises no longer inherit a Bodyweight label or pounds just because they have no numeric weight.

• Power-quality answers save offline and sync with the completed workout.

Faster around the app

• Opening the app now consolidates the data needed by Today and background services into one authenticated read, cutting duplicate startup requests.

• Progress aggregates training volume on the server, so long training histories require much less data to load.

• Activity loads history in stable pages instead of repeatedly fetching an expanding date range. Scrolling deeper into a long history is faster and uses less data.

• App fonts and icons are bundled more selectively, reducing the amount of code and assets loaded at startup.

Security and reliability

• Sign in with Apple now binds every login to a fresh cryptographic nonce.

• Resetting training data or deleting an account requires a recent verified session. Account deletion also revokes every active session before removing the account.

• The free-workout allowance is now counted in server-owned entitlement data. It cannot be changed by the app or reset by erasing training history.

• Every workout set write is checked against the signed-in workout owner at the database boundary.

• Core Expo, React Native, styling, video, and charting libraries were updated for current iOS and Android compatibility.

Worth knowing

Because every strict Bodyweight Only slot carries its own progression and power-dosage history, adding, removing, swapping, reordering, and skipping programmed work are unavailable in this mode for now. Duration changes and deloads remain available within the reviewed program shape.

Some progression exercises do not yet have a demo video. They include reviewed written instructions and coaching cues, with the video marked “Coming soon.”

Two things that were not in the app before. Coaches can now run athletes on the GolfBod engine, and everything you have logged is readable in a browser.

Coach mode

Build a program once and assign it to your athletes. GolfBod adapts it to each of them: starting weights resolve to what that athlete has actually demonstrated, and progression, calibration, and round-aware adjustments run per athlete, every day. You are not maintaining one plan per person.

• Add athletes by sharing a code or letting them scan a QR.

• A roster showing each athlete's recent training, and a screen per athlete with their program, history, and personal records.

• Assign a program to one athlete or several at once. The athlete reviews and accepts before anything changes.

• Session notes threaded to a specific workout, with one-tap responses.

• Either side can end the relationship at any time. The athlete keeps every workout, record, and weight.

• Athletes can see exactly what their coach sees, and can turn sharing off whenever they want.

Coach mode is in early access, included with Pro while we build it out with the first coaches. Athletes train free on what you assign them.

GolfBod on the Web

Open web.golfbod.app on a computer and read everything you have logged: your notebook, reports, personal records, and export. Training itself stays on your phone, where you are during a session.

• The web page shows a six-character code. Open Settings, GolfBod on the Web, type it in, and confirm what you are approving.

• The web app cannot create accounts and offers no Apple or Google buttons. Approving from your phone is the way in. It can also email a sign-in code to your account's address.

• Web access is free. Whatever your account sees in the app, it sees on the web.

Plate loading

• Barbell sets show what to load per side, right under the set you are working on.

• Settings, Your Plates: tell GolfBod which bar and which plates you own. It then works from weights you can actually build, and shows your real plate count instead of a standard assumption.

• When your plates cap a lift, GolfBod says so instead of quietly holding you at the same weight.

Today

• The card now leads with the session's main lift, the sets, reps and weight you are opening with, and what changed since last time.

• One line on what the session does for your golf, instead of a list of every exercise.

• The warm-up card says what it prepares and how long it takes.

Programs

• A new program no longer repeats the main lifts of the one before it, and no session's main lift shows up as another session's main lift.

• Generating a new program while one is running now reads that running program when choosing what to avoid.

• Follow-up programs and post-deload sessions carry forward your demonstrated weights.

• Program builder: guided first steps, a RUNNING badge on the active program, tidier row actions.

Changes

• Settings is reorganised from nine sections into four: Training, App, Account, About.

• The two web rows are now one screen, GolfBod on the Web.

• Full-Body Mobility opens on a spine warm-up and is back to fifteen minutes.

• The Mobility card now shows on Today between programs, not only while one is running.

• Sign-in and verification emails rebuilt on the current design.

• Settings has a Rate GolfBod link, and How It Works gained Plate Math, Coaching, and GolfBod on the Web sections.

Performance

• Fixed app launches that could hang up to 10 seconds on the loading screen. Opening the app is much faster for returning users.

• Opening the app offline no longer risks signing you out.

• The Today screen loads faster on a fresh open.

• Typing weights and reps no longer causes lag mid-workout, and timed exercises run their stopwatch without slowing the screen.

• Faster workout preparation if you have a long training history.

• On poor connections the app retries and recovers sooner instead of hanging for minutes.

Fixes

• Pro access could read as free in the seconds after opening the app, showing a paywall to a subscriber. Access now has a third state for "not established yet", and every gate resolves it before blocking anything.

• Your longest streak could be reported short. Any streak spanning a daylight saving change was cut at that week. Longest streaks now count through the change, so some will read higher than before.

• The free workout allowance is read from the server everywhere it is shown, so it cannot drift from what the app enforces.

• Swapping an exercise from the Program screen could fail with a connection error on a working connection, or swap in the wrong place. Swaps now go through from both the Program screen and mid-workout, and update your current pending session rather than only future ones.

• Golf notes were drawing from the wrong pool, so most sessions repeated the same few lines. They now match the work you are doing and vary session to session.

• A workout with an exercise added mid-session could crash the exercise list.

• Starting your first workout straight from a new program could drop you back on Today instead of opening the session. The button now waits until the workout is ready, and offers a retry if generation failed.

• Reopening the app mid-session restores your workout from the copy on your device instead of waiting on the network.

• Buttons that shrink-wrapped their label now stretch, across every remaining screen.

• The post-workout cool-down row is sectioned like its neighbours.

• Deleting your account now also erases your subscription record with our payments provider.

• Security fixes, and offline workout logging is more resilient if the app is interrupted mid-write.

GolfBod now has a mobility layer that sits alongside your program. Short, video-led follow-along sessions for recovery and movement, available any day, with or without an active program. Every session is built from a curated exercise library, plays as a guided video, and works offline once loaded.

The sessions

• Full-Body Mobility: a full-body session rebuilt fresh each day. The free flagship.

• Post-Round Recovery: undo what a round tightened up.

• Post-Workout Cooldown: decompress and stretch what you just trained.

• Morning Mobility: move better than you did when you woke up.

• Focus Area: targeted work for Hips, T-Spine & Shoulders, Lower Back, Hamstrings, or Wrists & Elbows.

• Pre-Round Warm-Up: your existing warm-up, now on the same player and logged to your history like every other session.

Where it shows up

• Today: a Mobility card. Play a round and it promotes a recovery session built for that day.

• Program tab: a Mobility library section that opens the full hub.

• A hub screen with every session, grouped into Recover, Maintain, and Prepare, plus your recent sessions.

• Progress: a mobility strip counting your sessions and minutes.

• Activity: mobility sessions appear in your history alongside workouts.

Free and Pro

Full-Body Mobility, Post-Workout Cooldown, and the Pre-Round Warm-Up are free for everyone. Post-Round Recovery, Morning Mobility, the Focus Areas, and custom session lengths are part of Pro.

Also available: custom programs

You can build your own programs. Assemble sessions from the full exercise library, arrange a week, and run them on the same engine as GolfBod's golf programs, with the same progression, calibration, and tapers. Save any workout as a reusable template and share a program with an 8-character code. Building and running is part of Pro; importing a shared program is free.

Changes

• Generating a follow-up program now carries forward the weights you have been lifting, including on rotated accessory lifts, instead of resetting to a starting estimate. The program you get next reflects where you actually are.

Fixes

• Repaired several exercise videos that were missing or playing the wrong clip.

• Fixed a button label that could sit hidden behind a gradient on Android.

Every screen in GolfBod has been redesigned. Same training engine, new clothes: a pine-black dark theme, a warm paper light mode, condensed scoreboard numerals for every weight, rep, and streak, and a new app icon.

New: Season

Program generation now asks where you are in your golf year, and the shape of your training week changes with the answer. Off-season weeks are built from heavy and moderate days for max strength (8-12 week blocks). Pre-season weeks turn power-heavy to convert strength into speed (4-8 weeks). In-season weeks keep one heavy day and run intentionally lighter around your rounds (4-8 weeks). Program lengths follow the season, and the app suggests a season from your golf calendar.

Screen by screen

• Program: the phase timeline is now a course map. Your ball rolls to your current position as you complete workouts, phases color the fairway, and deloads appear as bunkers. Template cards show how many times you have trained each session.

• Progress: a scorecard stat strip (streak, sessions, weekly average), a cleaner volume chart with the current week highlighted, a calendar of trained days, and redesigned personal record cards.

• Activity: your history reads as a daily log with clearer marks for workouts, warm-ups, and records. The Events screen was rebuilt to match. The AI filter is now called Coaching.

• Workout: the current exercise and active set are easier to spot, and each session opens with a colored bar showing its block structure.

• Today, How It Works, Settings, onboarding, the warm-up flow, and the post-workout summary were all refined in the same pass.

• iOS: frosted tab bar and a restyled lock-screen Live Activity.

Changes

• Dark mode is now the default for new installs. If you already chose a theme, your choice is unchanged.

Fixes

• Completing a workout could fail to advance your program counter if the request failed or the session finished offline. Progress now reconciles automatically every time the app comes to the foreground, and past under-counts were corrected server-side.

• Buttons could be hidden behind the tab bar on the Events screen and the Program tab's empty state.

• Several low-contrast colors in light mode (How It Works icons, Progress pattern bars, week-complete text).

• The feedback page opened with a pink accent instead of gold.

• The rest-timer notification light on Android now matches the brand gold.

Added in later updates to 1.1.0 Safer starting weights, visible adjustments

• Heavy days now explain themselves: more weight, fewer reps, and lowering a weight that is beyond you today is expected. The note appears when a heavy prescription has no logged history behind it yet.

• The post-workout summary shows "Adjusted for next time": every weight the plan recalibrated from what you actually lifted this session.

• Swapping an exercise mid-workout can now capture why: too heavy, equipment busy, discomfort, or just prefer it. Picking discomfort offers to lighten the rest of that exercise's sets today by 20%.

• A one-time prompt now offers workout reminders once your program is ready, instead of waiting quietly on the Today screen.

• During your first week, if every set of an exercise comes in well below the prescribed weight, the plan now corrects that exercise's starting weight downward right away. Previously it only corrected upward, which could carry a too-high starting estimate into your first heavy day.

Custom programs

• Program Builder: create your own training programs and workout templates. They run on the same engine as GolfBod's generated programs, so starting weights, progression, and round-aware adjustments still apply.

• Save any workout as a template and reuse it in future programs.

• Replace a session in your current program with a saved template.

• Program codes: share a program with an 8-character code. Whoever imports it gets their own copy, with the weights resolved to their own strength.

• Building and running custom programs are part of GolfBod Pro. Importing a shared program is free.

New

• Weighted bodyweight exercises: log extra load on pull-ups, dips, and other bodyweight movements. Tap "+ Add weight" to add a belt, vest, or dumbbell, and it carries forward and progresses session to session. Leave it blank to stay at bodyweight, where your reps now carry forward and build over time.

Improvements

• Light and power days now show the session type with a short note, so a lighter prescribed weight reads as intentional rather than a mistake.

• Start your first workout right from the program reveal screen.

Fixes

• Weekly pace reminders now read clearly and fire reliably: fixed a confusing "sessions in 1 day" message and a case where the reminder could cancel itself before sending.

• Fixed a rare crash when the rest timer chimed after you locked your phone.

• Fixed a case where a lift could show the wrong starting weight the first time it appeared as a heavy, moderate, light, or power day. It now carries over your established weight.

Added in a later update to 1.0.6

• Bodyweight exercises now train as their own style. Push-ups, pull-ups, dips, and other bodyweight movements use rep targets suited to bodyweight that build up over time, instead of the low rep counts carried over from heavy and light days. They are now labeled "Bodyweight" so the prescription reads clearly.

• Heavy days now fit your chosen session length more closely instead of running long.

• Beginner programs no longer include movements that are too advanced for a starting point, such as decline, pike, and diamond push-ups, full dips, wide-grip pull-ups, and sissy squats.

• Rotation and core exercises now adjust their working weight to match what you actually lift, instead of staying at the starting estimate.

• Bodyweight exercises no longer show a confusing note about reps resetting while you are building toward a target.

Fixes

• Rest timer alert now plays when your phone is locked or Do Not Disturb is on, so you do not miss the start of your next set. It still stays silent when the phone is on mute.

• Exercise reordering: dragging multiple exercises in a row no longer reverts, and exercises no longer disappear from the list.

New

• Send feedback and request features from inside the app. The feedback option now opens the GolfBod board and updates page directly.

• Two new exercises: Landmine Single-Arm Bent-Over Row and Cable Low-to-High Rotational Punch.

Fixes

• Cable Low-to-High Rotational Punch now lives in the rotation block, so it swaps with the other cable rotation movements.

New

• Beginner and limited-equipment coverage: added band and bodyweight exercises, including vertical pull, push-up progressions, and rotational work, plus a beginner power slot. Beginners and home or minimal-equipment golfers now get complete programs.

• Share card now includes your sets and exercises alongside the workout summary.

Improvements

• First session: the notification permission ask now waits until you start your first workout, the Start Session button stands out for new users, the first-workout tips are streamlined, and weekly pace reminders help you hold your cadence.

• Personal record detection was rebuilt so PRs are tracked and shown correctly.

Fixes

• Session character now rotates per template across weeks instead of repeating.

• Exercise reorder no longer reverts after you enter the logging view.

• Rest timer no longer drifts when you navigate away from the screen.

• Power-block exercises now calibrate and carry weight forward between sessions.

• The All PRs sheet now fills the screen so the full list renders.

• Corrected the App Store link used when sharing the app.

We're launching our public feedback board to hear directly from you.

Here's what you can do:

• Share ideas: Tell us what features you want to see

• Vote: Help us prioritize what matters most

• Stay updated: Follow along as we ship improvements

Your feedback shapes what we build next. We're listening!