01
Rigid schedules
Generic programs expect linear progress and treat a missed session as a failure, rather than a necessary response to a flare.
For women with endometriosis: Strength training that follows your pain score, not the calendar.
An endometriosis workout plan built for how the disease actually behaves. Your AI coach programs four flexible weekly sessions with green, amber, and flare versions of every lift, plus heavy-bleed menus.
EndoWarrior Fitness is $19.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 4
- per session
- 10–40min
- meals a day
- 4
EndoWarrior Fitness your coach · online
Today · Monday
Posterior Chain
10–40 min · from your plan
You: I woke up with bad endo belly and pain at a 5. Can I still lift today?
Your coach: Not today. Pain at a 5 makes today your Flare-Day Protocol, so I switched it: an easy walk, heat and slow breathing. Pick the warm, low-FODMAP Flare Day menu in the app too.
Plan updated · confirmed in chat
The problem
Why standard training programs fail this condition
02
Loading a tight pelvic floor
Standard core routines and heavy lifts often start by bracing and tightening, which can aggravate pelvic pain instead of building stability.
03
Ignoring the endo belly
Most nutrition plans push high-volume eating or restrictive macros without planning for endo belly on bad days or the iron you lose on heavy-bleed days.
The method
How your coach programs your week
01
Flexible lifting
Every loaded exercise has a green, amber, and flare version so you can adjust based on how you feel.
RulePain 4 to 6: Flare-Day Protocol. 7 or more: no session
02
Pelvic floor down-training
Sessions open by letting the pelvic floor go, not by tightening it.
RuleYour coach programs pelvic release before any load is applied.
03
Symptom-based nutrition
Your coach writes four meals a day around oily fish, olive oil and fibre, and helps you trial one suspected trigger food at a time in chat instead of banning whole food groups.
RuleHeavy-bleed days get menus rich in iron and vitamin C.
04
Adaptive recovery
Your coach reads your sleep and resting heart rate from Apple Health or Health Connect.
RuleLow recovery metrics automatically shift your session to a lighter version.
Your week
A typical training week
Ask your coach in chat to move a session; your pre-session pain check adjusts the day when a flare hits.
- Mon: Posterior Chain(Train)
- Tue: Pelvic Release and Mobility(Train)
- Wed: Easy Walk and Heat(Active)
- Thu: Anterior and Carry(Train)
- Fri: Low-Impact Conditioning(Train)
- Sat: Restorative Hips and Symptom Log(Active)
- Sun: Full Rest and Heat(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Women with managed endometriosis ready to lift and condition again
- Those recovering from laparoscopy with surgeon clearance to progress
- Anyone needing a flexible symptom log instead of a rigid calendar
Pick another coach if
- New, sudden, or severe pelvic pain that requires same-day medical care
- High-intensity goals that cannot bend for a flare week
How this coach works
What EndoWarrior Fitness does, and what it leaves to your clinician.
- Your plan comes from EndoWarrior Fitness's written programme — the week, how load goes up, when it backs off and how it feeds you, as shown above — matched to your intake: goals, schedule, equipment, injuries and the health details you share.
- It is an AI fitness coach, not a clinician. It does not diagnose, treat or change medication, and it works inside the limits your clinician sets.
- When your wearable shows low recovery, today's session gets lighter. Planned deloads follow the programme's schedule, and you can ask for one in chat at any time.
- The programme was written for this coach and is checked by automated rules. No clinician has reviewed it, and none of the organisations below has reviewed or endorsed Agents4 Fitness.
Your clinician manages your condition and any medication; your coach plans training and food inside the limits they set.
Sources you can read
Independent public guidance on exercise for this situation. Listed so you can check it yourself; these organisations have not reviewed or endorsed Agents4 Fitness.
- Chronic pain (primary and secondary) in over 16s (NICE guideline NG193): recommendationsNational Institute for Health and Care Excellence (NICE)
- WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
- Physical Activity Guidelines for Americans (current guidelines)U.S. Department of Health and Human Services (ODPHP)
Not medical advice. EndoWarrior Fitness provides fitness and nutrition coaching only. Talk to your clinician before you start, and stop and get medical help if you feel unwell while training.
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. EndoWarrior Fitness writes your first plan before you sign in. Month to month; cancel in a tap.
EndoWarrior Fitness
$19.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
What happens if I am in too much pain to train?
Pain of 4 to 6 in your pre-session check turns the day into the Flare-Day Protocol of walking, heat and breathing, and it counts as recovery. At 7 or above there is no session; if the pain is new or severe, contact your clinician.
Do I need a full gym?
No. The sessions use dumbbells, a cable or band for rows, a box or bench and a low step, with a pool or stationary bike for conditioning. Ask your coach in chat to swap anything you lack.
How does the nutrition plan handle endo belly?
On an endo-belly day, switch to the Flare Day menu in the app: warm, soft, low-FODMAP food with ginger tea, across four meals and a protein target scaled to your bodyweight.
Can I use this right after surgery?
You need clearance from your surgeon to walk beyond the house and progress into exercise before starting this plan.
How long are the workouts?
Training sessions run up to 40 minutes: the steady-day lifts are the longest, and the pelvic release and conditioning sessions are shorter.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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