Training Suggestions
Building Your Training Program
A well-rounded fitness program includes different types of training. Here's how to balance them:
Weightlifting
3-4x per week for muscle building and strength
Cardio
2-3x per week for heart health and endurance
HIIT
1-2x per week for explosive conditioning
Sample Week: Mon (Weights) → Tue (Cardio) → Wed (Weights) → Thu (HIIT) → Fri (Weights) → Sat (Cardio) → Sun (Rest)
Weightlifting Split
For optimal muscle development, follow a structured body split:
Back & Biceps
Pull movements - rows, pulldowns, curls
Chest & Triceps
Push movements - bench, flies, extensions
Legs
Squats, deadlifts, leg press, lunges
Shoulders & Traps
Overhead press, lateral raises, shrugs
Pro Tip: Use workout templates to quickly start your go-to routines!
Cardio Guidelines
Steady-State Cardio
30-60 minutes at moderate intensity (can hold a conversation). Great for fat burning and recovery.
Zone 2 Training
60-70% of max heart rate. Builds aerobic base and improves fat oxidation.
Mix It Up
Alternate between running, cycling, rowing to prevent overuse injuries and boredom.
HIIT Guidelines
Quality Over Quantity
HIIT is intense - 20-30 minutes is plenty. Go all out during work intervals.
Recovery Matters
Don't do HIIT on back-to-back days. Your nervous system needs recovery.
Start with Tabata
20 seconds work, 10 seconds rest, 8 rounds = 4 minutes of intense training.
Rest Period Guidelines
Training Tips
Progressive Overload
Gradually increase weight, reps, or intensity over time. The app tracks this automatically.
Track Quality
Rate each set honestly. The app provides insights based on your quality trends.
Use Templates
Save your favorite routines as templates for quick starts and consistency.
Schedule Ahead
Use the calendar to plan your week. Scheduled workouts help maintain accountability.
Listen to Your Body
Log your energy level honestly. Some days require lighter work - that's okay!