If you’re wondering whether the Sweat app by Kayla Itsines is worth your time (and money), especially if you’re a woman looking to stay strong, healthy, and consistent with your workouts – then this post is for you.
If you are new here, I’m Emma – a health and wellness coach for women over 40 – and I’ve been testing out some of the most popular health and fitness apps on the market to help you decide what’s actually worth investing in. You can see the full directory of all the apps that I have tested so far HERE.
This review is completely unsponsored. I paid for the Sweat app with my own money so I could give you an honest, no-fluff review from the perspective of someone who understands how different fitness can feel in your 40s and beyond.
You can also watch in video format or continue to read on below. Let’s dive in.
*** Note that this article does use affiliate links. This just means that I may make a small comission should you choose try out the free trial at no additional cost to you. This just supports me in being able to continue using my own money to test products at no additional cost to you. I appreciate your support.
What is the Sweat App?
The Sweat app was created by Kayla Itsines, an Australian trainer who first became well-known for her Bikini Body Guide (BBG) and high-intensity workouts. Since then, she’s evolved the brand and app to become a much broader platform that supports women in all stages of life – from total beginners to more advanced fitness levels. Kayla is also an ambassador for endometriosis awareness, which I think is a really powerful addition to her mission.
Today, the Sweat app features over 50+ different programs created by a variety of female trainers – not just Kayla – covering a massive range of styles like:
- HIIT (bodyweight and equipment-based)
- Strength training (at home or in the gym)
- Yoga and mobility
- Pilates and barre
- CrossFit-inspired sessions
- Post-pregnancy and beginner-friendly programs
You can filter by goal, equipment, time, and level of experience. Whether you’re just getting started or want something to push you, there’s honestly something for everyone.
What I Loved About the Sweat App
✅ Massive Variety and Flexibility
There were so many different styles and lengths of programs – I counted well over 50! Some are as short as 4 weeks, others go up to 24 weeks, and they cater to beginners, intermediates, and more advanced users. I love that some programs are geared towards bodyweight only or minimal equipment, which is perfect for those working out from home .But there are also those for women like me who have home gyms or more equipment access.
You can even select what equipment you have, and the app will auto-adjust the program for you – such a good feature, I really loved this.
✅ Simple Layout & Clean Design
I found the app really clean and easy to use. Once you select your program, you just hit start workout, and you’re good to go. It integrates with Spotify and Apple Music too, so you can listen to your own music.
✅ Progressive Workouts – Done for You
Even as a coach, sometimes it’s just nice to not think. To walk into my home gym, open the app, and see exactly what I need to do that day – sets, reps, weights, rest times – all laid out clearly.
Plus, it tracks your progress. You can input the weights you used and refer back to previous sessions and check what weights you were using. It even counts your sets for you (and yes, I need this – my brain just can’t keep up sometimes 😅).
✅ Clear Form Cues
Each exercise has a video demo, plus a written description that includes the kind of form and technique cues I’d personally give my own clients. That’s something a lot of apps don’t get right.
✅ RPE Scale… With Room for Improvement
The app uses RPE (Rate of Perceived Exertion) as a guide, which is a helpful tool – if you know what it means. I’d love to see a little more explanation here for beginners. It’s great to include RPE, but it would be even more helpful to explain how that relates to choosing weights or working to failure.
The Programs I Tried
I initially started with one of Kelsey Wells’ strength programs. I was drawn to it because, as a 42-year-old woman, strength training is a big priority for me.
But – I didn’t realise it was a 5-day a week program, which during snowboard season is a bit too much for me. So I switched to Lift by Laura Roberts, which is more of a CrossFit-style program, and I absolutely love it.
Each workout includes:
- A strength section
- A triset
- A MetCon finisher (Metabolic Conditioning)
They take me around 30 minutes, though as the program is progressing the sessions are getting tougher. They’re intense but doable, and they hit all the elements I love – strength, cardio, and variety. I’m now into month two of this program and genuinely enjoying it, so much so that I have decided to stay on and complete the program. Paying for this with my own money but I am feeling strong and can feel my fitness improving. I’m loving it so much it’s making me keep on with this plan.
What Could Be Improved
❌ Mobility & Yoga Format
Some of the mobility and yoga sessions use the same format as the strength workouts – short video loops and a timer you have to keep tapping through. Personally, I prefer follow-along videos with verbal instruction, especially for things like stretching or yoga where you want to flow and not stop mid-pose to press buttons.
There are some follow-along-style sessions in the app, just not in every program.
❌ Nutrition Support is Limited
Yes, the app has recipes. They include calories, macros, fibre, and sodium, and they cater to different diet types – which is great.
But there’s no actual nutrition coaching or guidance. I really believe that if someone is using a fitness app to make body composition changes – whether it’s fat loss, toning, or performance – then nutrition education needs to be part of the experience.
As a coach working with women over 40, I’d love to see more around:
- Understanding calorie balance
- Setting up macros (especially prioritising protein)
- Sample meal plans or habit-based nutrition coaching
It would make the app so much more complete for people who need a bit more guidance. There are a few articles with some information but I feel they could expand on this some more.
Other Features I Loved
- Community Tab: You can connect with others, join challenges, share sweaty selfies, and ask questions. It’s active and really supportive – perfect for beginners or those wanting a bit more accountability.
- No Shame for Missed Workouts: I liked that if you miss a day, the app doesn’t guilt-trip you. Unlike some smartwatches that make you feel like you’ve failed, the Sweat app feels empowering – like it’s there to help, not judge.
- Workout Add-ons: Want to throw in an extra stretch or yoga session? It’s super easy to add these into your existing plan without disrupting the flow of your program.
- Affordable – Very fair pricing at £14.99 per month or £89.99 for the year. Check the link below to get most up to date pricing and an exclusive offer.
Final Thoughts – Is the Sweat App Worth It?
✅ Yes – especially if you’re a woman looking for structured, progressive strength training with the flexibility to adapt to your life, equipment, and preferences.
There’s tons of variety, it’s beginner-friendly but still scalable for more experienced users, and it really empowers you to stick with a program and track your progress.
I’d just love to see a few more improvements on the nutrition side, and follow-along mobility sessions would be a cherry on top.
But overall – it’s one of the better apps I’ve tried. And I’ve tried a few!
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