Step 1 of 3

What is your primary fitness goal?

This shapes your dashboard layout and training recommendations.

Why we ask

Your goal determines which information appears first on your dashboard and which training programmes are recommended. You can change it at any time from your profile.

Step 2 of 3

How would you describe your experience?

This sets the starting difficulty for recommended programmes.

Why we ask

Beginner programmes include form guidance and longer rest periods. Advanced programmes assume familiarity with compound movements and progressive overload.

Step 3 of 3

Where do you prefer to train?

This personalises your first recommended programme.

Why we ask

Gym programmes assume access to equipment. Home programmes use bodyweight and minimal kit. You can change this any time.

Optional

Body information

Adding height, weight and age helps track progress over time. This is not required to use the app. You can add it later from your profile.

You can change all of these answers from your profile at any time.

Good morning

Strength

Today's session

Upper Body Strength — Day 3

Bench press, overhead press, rows. 45 min estimated.

Based on your 4-week strength programme

This week

3 of 4 sessions completed. Rest day tomorrow.

75% weekly target

Nutrition

1,840 kcal

of 2,200 target

Protein: 142g / 160g

Activity

8,420

steps today

Sleep: 7h 20m

Your goal

Build strength

65% towards your 12-week target. Bench press +8kg since week 1.

Based on logged sessions and progressive overload

Weekly trend

Training volume up 12% this week. Nutrition consistent with target.

Training

3 / 4

sessions this week

Nutrition

1,840

kcal today

Protein: 142g / 160g

Insight

Your protein intake increased 20% this week

Your training volume also increased. Logging suggests the two may be connected — higher training weeks tend to coincide with higher protein intake in your history.

Based on 6 weeks of logged training and nutrition data

Contributing data

3 sessions logged this week. Average protein: 148g/day vs 123g/day last week.

Relationship

In weeks with 3+ sessions, your average protein is 18% higher than in 2-session weeks.

Suggested action

Your next session is Upper Body Strength — Day 3. Estimated 45 min.

Suggested for you

Creatine Monohydrate — 500g

Supports strength and power output during high-intensity training.

Suggested because your goal is strength and you completed 3 sessions this week.

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