I've done plenty of DNA tests to help me explore my heritage a little deeper (I'm a hodgepodge of Eastern European, in case you're wondering). I love learning about what makes me, me. But I never thought my genetic makeup could influence my workouts. Then, I got wind of Alter, a fitness program that tests your DNA to give you a personalized fitness and wellness routine. I was intrigued.
The DNA Health and Fitness Report ($89, originally $99), aka the swab kit, is relatively affordable. But when coupled with monthly fees and additional systems, like a heart rate band and fitness mirror, you can wind up spending $3,000 on the lower end of the spectrum. So I was even more intrigued if the tech was worth the price.
I spent three weeks testing the Alter program - and after sending over my DNA and getting my personalized results, I learned a few surprising things about my genetics and my fitness level. Keep reading for my full experience using the custom fitness regime and if this pricey system lives up to the hype.
Testing My Health DNA
My DNA test took three business days to arrive. I quickly took the test, which involved not eating or drinking for an hour and swabbing both sides of my cheeks for a few minutes, then sending it off for testing. According to Alter, I would have my results anywhere from three to seven days, depending on demand. The labs were a bit busy and it took six days for my results to come back.
Alter apparently used 60 polymorphisms, or variations in DNA sequences, in my DNA to map out 13 key traits that impact my wellness journey, including my best exercise, stress and anxiety, resilience, ease of weight loss, chronotype, and motivation. My assigned coach Allix also set up a 30 minute call with me to go over my results and answer any questions I had, which made the experience feel even more personalized.
A few of my data sets felt very in line with my current fitness and workout style. For example, as a runner, I was happy to see that my best exercise was cardio and that my body favors a diet higher in complex carbohydrates. I also found that I was average in terms of processing fat and protein and that I was average for both weight loss and keeping weight off, so I didn't feel like I had to change much in my diet.
Some of the more interesting learnings: My chronotype said that I lean more towards a later bedtime and wake up time, which as a self-proclaimed morning person, I did not agree with. However, Allix said these were all suggestions and I decided to keep an open mind and do most of my Alter workouts in the evening to see if I felt more energized then (more on this later).
I also learned that I'm internally motivated, which can be helpful for sticking to a workout routine. At the end of my results, I was given the AlterType of Ultraviolet, meaning my genes are naturally geared towards fitness and I gave myself a pat on the back for that. There are 10 Altertypes in total, which are used to develop a fitness routine.
My Experience With Alter
After going through my results, I ordered my Alter Anywhere system, which consists of a signal wearable device that can be coupled either with an app or an at-home workout mirror, known as Alter One. Because I live in a cramped apartment with no room for a mirror, I decided to stick with just the app and bracelet, which also came with a mat, resistance bands, and a foam roller.
I also had four different goals to choose from once I entered the app: lose weight, get stronger, overall health and longevity, or GLP-1 support. I chose overall health and longevity.
The bracelet took another five days to arrive and before I could get to my workout regime, I had to make sure the signal wearable device was adjusted to my biometrics. This involved wearing it to bed every night for three days, and each day in the app I would get data about my sleep - how long it lasted and how deep my sleep was. While I waited for my full program, I explored the available workouts on the app and took a few 10 minute breathing and meditation classes.
After those three nights, I finally got my readiness score, which is calculated based on my total sleep, deep sleep, resting heart rate, and heart rate variability. Pending on this score, the app recommends a 10 to 30 minute workout; the higher the score, the longer the workout. Because I have an Ultraviolet AlterType that leans towards cardio, I was given a minimum of three cardio, one strength, and three work-ins each week.
Navigating the Alter app was pretty simple and intuitive. After I synced my sleep data by opening the app, the homepage would show my readiness score and suggest a workout for the day. However, I could alter (see what I did there?) the workouts to what I was feeling that day. You'll also see the steps, calories, and moving time.
The workouts themselves were good and I really liked all the coaches (who all had British accents). Using just resistance bands, I felt sore after an upper body workout, I breezed through cardio training, and I felt deeply relaxed (according to my heart rate) after a breathing session. Before each session, you can pick the style of music you like to overlay the exercises. And even though the screen on my phone isn't that large, I had no issue following along.
That said, I usually like to spend an hour at the gym and the workouts were a bit shorter than what I would like. So I would either stack two Alter workouts or pair it with my own strength and cardio routines.
Each workout was heart-rate focused with a goal of staying in the "good zone" between 130 and 150 BPM. For the strength and light cardio classes this was easy to maintain, but for something like a combat class, my heart rate spiked and I had an issue keeping it lower without compromising my effort. This also made me a little more mindful of where my heart rate is at, as I'm typically around 160 BPM during my runs.
There's also a lot of opportunity for personalization. The alter system automatically sets you at beginner level, but you can opt for a more challenging session with six levels of strength training, three levels of cardio (beginner, intermediate, and advanced), and three levels of work-in classes. You can also change your preferred level in the settings and denote whether or not you have access to dumbbells for the exercises.
What I Liked About Alter
I was very impressed with the details of my DNA reports and I genuinely felt that they were reflected in the schedule that was given to me. I also liked that quality sleep was considered with each and every workout - and was a great reminder of how important it is. Over time, I feel like Alter will get to know my body, preferences, and give me suggestions based on that.
Another perk: Hiring a personal trainer is expensive, and while the coaching experience isn't quite the same thing, I did enjoy the one-on-one chat I had with my coach and felt like it kicked off my experience as well. If I needed any help, I knew she was there to lend me some encouraging words if needed.
What's Worth Noting About Alter
It took a while to fully get set up. From the time I took the DNA test to when I had the Alter system fully set up, which is about two weeks. So if you're planning to dive in fully, you'll have to wait a bit to get started. The workouts are short. I didn't feel like the workouts were long enough for me. While I could stack the workouts, it would have been nice to have an opinion for a 45- or 60-minute workout. It's expensive. As mentioned earlier, the program is very expensive. The DNA test costs $89 and the Alter Anywhere system is $2,988, while the Alter One system with a mirror is $3,564. So yes it's pricey. You can opt for a 36 month payment plan with Affirm and Alter is also HSA and FSA eligible to help with payments. Additionally, you can pay an additional $40 for a membership. This is waived if you do earn four Balance Points each month. These can be earned by hitting the workouts each week or wearing the bracelet to bed every night. It's sort of like getting charged for not showing up to a workout class, which can be a great motivator for some. The bedtime points does make it possible to hit the requirement without working out at all, if you just want the sleep data.Is Alter Worth It?
As someone who has a gym membership and a consistent fitness routine, I don't think Alter's fully-customized routine is right for me long term. I liked the recommendations, training, and the varied workouts - but with my own race training schedule, I don't think I would be able to hit enough Balance Points to get my membership fee waived.
That said, I do think that Alter could be beneficial for someone who prefers to workout at home and needs a little more structure - especially if they splurge on the mirror. You just need to be willing to commit to it for the long haul to make the prices worth it.
Courtney Campbell is a freelance writer and editor and a marathon runner. With a passion for service journalism, she loves covering food, fitness, lifestyle, and home content.
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