Free Tools
Free women's fitness tools
Six quick tools we built for women — no signup, no payment. Use them to figure out where you are, what's safe, and what to do next.
Personalised plan
Program Finder
Six questions → your matched program, a weekly schedule built for your time + activity level, a realistic 12-week milestone timeline, and the talking points to bring to your trial.
Cluster analysis
PCOS Self-Assessment
15 questions across the 4 PCOS symptom clusters. Identifies your dominant pattern — metabolic, androgen, reproductive or mood — and gives a 4-week protocol matched to it, with the labs to ask your doctor about.
Full plan
Calorie, Macro & Weight-Loss Calculator
Daily calories + macro split as actual Indian foods (chapatis, dal, paneer), 4-week projection, refeed strategy for longer cuts, waist-based health flag, and adaptive-metabolism guidance most calculators skip.
Full cycle view
Cycle-Based Fitness Planner
A 4-week visual calendar of your cycle, a specific 7-day workout for the phase you're in, phase-tuned nutrition with Indian foods, the hormonal reasoning, and an irregular-cycle override.
Week by week
Pregnancy Fitness Guide
Tuned to the exact week you're in — body changes happening now, specific safe exercises with form cues, pelvic-floor + breath drill, birth-prep work, trimester nutrition shifts, sleep guidance and warning signs.
Full recovery plan
Postpartum Exercise Readiness
Six-phase plan with C-section adjustment, pelvic floor self-screen, diastasis recti self-check guide, return-to-running readiness, breastfeeding nutrition, scar care, and a mental-health checkpoint.
Ready to do it with us?
Tools are great. A trainer who knows your body is better. Walk into Glow for a free trial — we'll meet you wherever your results say you are.
Book a Free Trial