Guides
The questions people ask before they start, answered without hype. Each guide is written to be useful whether or not you use the app.
- Guide 01
How long to rest between sets
Rest periods by training goal, why the clock matters more than feel, how to use a rest timer well, and how supersets change the rules.
, 7 min read
- Guide 02
How to calculate calories and macros for your goal
Calculate your maintenance calories with the Mifflin-St Jeor formula and activity multipliers, set the right deficit or surplus, split protein, carbs and fat, and see a full worked example for a 75 kg person.
, 8 min read
- Guide 03
How many days a week should you work out?
How often to train by goal and experience level, what the major guidelines recommend, a comparison of two to five-day splits, and how to recognise when you need more recovery.
, 7 min read
- Guide 04
How to build a home workout plan with no equipment
A practical bodyweight training structure built on push, pull, legs and core, with a three-day sample week, progression rules and a realistic timeline for results.
, 7 min read