Rules
Before you start
- RIR
- End each set with about 1–2 reps left in reserve.
- Progressive overload
- Double progression: first add reps; once you hit the top of the range on all sets, increase the weight by one step (2.5–5 kg on machines, 1–2 kg on dumbbells). The app calculates this automatically from your logs.
- Strength in a deficit
- In a calorie deficit strength rises slowly — staying at the same weight for 1–2 weeks is normal. If your strength isn't dropping, you're preserving muscle.
- Cardio
- Mainly incline walking, elliptical and bike; high-impact running/jumping is not required.
- Recovery
- At least 1 full rest or very light day per week.
- Water
- Drink gradually through the day, adjusting for training and weather; don't go without water during training.
- Sleep
- 7–9 hours. Too little sleep increases hunger and impairs recovery.
- Deload
- Every 6–8 weeks, halve your sets for 1 week — let your joints recover.
Pain rule
0–2/10No discomfort
Carry on as normal.
3–4/10Mild
Continue, but reduce the range or the weight. It shouldn't be worse the next day.
5+/10Sharp / increasing
Stop that exercise and pick an alternative. If it doesn't ease in 2–3 days — see a doctor.