At home. Bodyweight and dumbbells are enough to train with the same coach and the same plan.
At the gym. Your workouts are built around what’s available, and the coach is with you at every step.
Strength
Pilates
Mobility
Sculpt
Core
Low impact
Structured 6-week blocks. Real progression.
What a block is. Our training is structured in six-week blocks, but you don’t have to start at the beginning. Join whenever you do. Your plan meets you where you are and progresses from there.
How volume grows. Training builds gradually: an extra set, a few more reps, a slightly longer session. Enough to progress. Never more than you can handle.
How progression works. When you tell noa a set felt easy, next week’s target moves. When it felt hard, it holds. Progression is decided for you, from what you actually did.
Joining at the end of the block? That’s also great! The cycle is shared, the progression is yours.
Nobody is behind, nobody is rushed.
deload
wk 1 wk 2 wk 3 wk 4 wk 5 wk 6
Free trial. Progress you can see.
Foundations · Dynamic warm up
Xiomara· 26 min
· Dumbbells
Core & Strength
Bethany· 40 min
· Bodyweight
Full Body Strength
Leah· 38 min
· Pilates Ball
Milestones along the way. Every session adds to something bigger.
noa marks the moments that build the habit, and celebrates them with you.
First session
Week 1 complete
First personal best
Block 1 complete
12 weeks in
Real life gets in the way. The plan adjusts.
Training doesn’t always go according to plan. Yours shouldn’t have to either.
No time this week?
Tell us how many sessions you can do. Your week is built around that number.
Haven’t trained in years?
Start with the Welcome Workout. A proper warm-up, the basics and a coach who assumes nothing.
Missed a session?
Pick up where you left off. Your streak counts weeks, not perfect days.
Post your workout to the feed and let friends and followers cheer you on.
Comments on every workout
See who trained today, share how it went and keep each other moving.
Why they show up. Again and again.
50,000+ people training with a noa coach.
“
I train because it just tells me what’s next and I do it. Five days in and it’s already a habit.
Sarah, 38, Denver · Team Leah
“
I train because it feels like someone’s in the room with me, not a video I’m copying.
Morgan, 42, Portland · Team Bethany
“
I train because I look forward to it now. The right amount of push without overdoing it.
Imani, 36, Chicago · Team Bronagh
Questions.
What makes noa different from other fitness apps?
Most apps give you workouts. noa gives you a coach. Your coach writes your plan, and it adjusts as you go.
Do I need equipment?
No. Bodyweight and dumbbells are enough at home. If you train at a gym, your plan uses what’s available.
Is noa for beginners or for people who already train?
Both. Our coaches assume nothing. If you already train, your plan starts from where you are.
How long is a session, and how many per week?
Sessions run 25–45 minutes long, and you can pick between short, balanced or extended. Choose as many days as you like, we always suggest at least 2 for optimal results! Your plan is built with your choices.
Can I cancel anytime?
Yes. You can cancel anytime from the app.
Where do I download the app?
noa is available on the App Store and Google Play.
Low-impact strength, full body
Strength with form you can feel
Sculpt with Pilates and light weights
