Choosing a program

The best program is the one that fits your goal and your week, and that you will still be doing in three months. Every plan in the Fit app is free, works offline and adjusts the next session from what you logged. This guide explains what each one is for, so you can pick with confidence.

Start with three questions

• What do you want most right now? More muscle, more strength, better running, better mobility, or general health.
• How many days a week can you train, on a bad week? Plan for the busy weeks, not the ideal ones.
• Where do you train? A full gym, dumbbells and a bench at home, or your bodyweight only.

Set where and how often you train in the app’s More tab; the program list then shows only the plans that fit. If you are unsure, keep the recommended one.

Build muscle

The muscle plans train each muscle about twice a week; the program card on the Train tab shows the hard sets each muscle gets. There are versions for 2 to 6 days in a gym, 2 to 4 days with dumbbells, and 2 or 3 days with bodyweight only.

They use double progression: keep the same weight and add reps until every set reaches the top of the range, then add the smallest weight step and start again from the bottom. The how to build muscle guide explains why this works.

Glutes and full body at home is a three-day plan with extra hip and glute work, using dumbbells, a bench and a mini band. It uses the same evidence-based programming as every other plan, and it suits anyone who wants stronger hips and legs.

Get stronger

Strength, upper / lower is a four-day gym plan for lifters with at least a few months of training behind them. Each day starts with one main lift: the bench press, the back squat, the overhead press or the deadlift. The main lift runs in a three-week wave: 3 sets of 5, then 4 sets of 4, then 5 sets of 3, each week a little closer to failure.

The load comes from your estimated one-rep max, taken from your best recent sets. Log your reps in reserve honestly, because the next prescription depends on it. As your sets get easier, the estimate rises and so do the loads. The other exercises use double progression.

Health and fitness

Beginner full body is two short sessions, alternated three times a week, that need only your bodyweight and a sturdy table or bar. Start here if you have never trained, or are coming back after a long break. The beginner’s guide covers your first 12 weeks.

Strength and balance, 50+ keeps the same principles but uses joint-friendly exercises, two sets, higher reps and the smallest load steps. It includes balance work such as single-leg stands and step-ups, loaded carries, and a few gentle stretches at the end of each session. If you have a heart condition, high blood pressure, osteoporosis or a joint replacement, check with your doctor first.

Running

First 5K, run/walk takes you from walking to running 30 minutes without stopping in nine weeks, three runs a week. Each run starts and ends with five minutes of brisk walking, and the run intervals grow week by week. Run at a pace where you could still talk in short sentences; most new runners go too fast. If a week felt too hard, repeat it.

10K builder is eight weeks from a comfortable 5K to 10K: an easy run, an interval or tempo session, and a longer run each week.

The app’s interval timer beeps at each change (and buzzes, on phones that can), keeps the screen on, and logs the run with its distance and pace when you finish. The cardio and heart-rate zones guide explains how hard easy should feel.

Yoga and mobility

Yoga and mobility is three routines of 10-20 minutes: hips and hamstrings, spine and shoulders, and balance and legs. Each pose is held on a timer with a short cue, and the holds lengthen a little each week for four weeks. Ease into every pose; a stretch should feel strong but never sharp.

Combining plans

You follow one program at a time in the app. Two or three easy runs or a yoga routine alongside a lifting plan is fine; log them as cardio on the Train tab, and keep hard runs away from heavy leg days. If your main goal changes, switch programs; your logged history stays, so strength loads still come from your recent lifts.

Learn the exercises

Every exercise in the app has its own guide, with the muscles it works, step-by-step form, common mistakes, sets and reps, and what to swap it for. Browse them all in the exercise guides, or tap an exercise name on the Train tab.