Tap the “More” button to read through our most frequently asked questions.

FULL BODY WORKOUTS

Q: What if I need to adjust my schedule?
Your goal is to complete 3x full body workouts per week. For simplicity, we schedule these on Monday, Wednesday, and Friday so you have a day of recovery in between and your weekends free.

Life happens and this schedule is designed to be flexible. Our goal is to have you enter each session with enough energy (and recovery) to continue improving. This is why we recommend keeping at least 24 hours between full body workouts.

Q: What if I miss a workout and can’t reschedule?
No problem. With full body training, you hit every muscle every workout and so even if you miss a workout – you’re still hitting every major muscle group 2x that week.

Q: What if I want to do more than 3 full body workouts per week?
We don’t recommend this. Where traditional training relies on a “more is better” approach to absolutely destroy your body, full body training focuses on pushing just hard enough so you have energy to stay active on the days in between and enter your next session feeling ready.

Q: I’m not sore after these workouts. Should I be pushing harder?
Soreness does not equal progress. Soreness is most often a result of muscle damage caused by trying a new training style or emphasizing the eccentric (muscle lengthening) portion of an exercise.

Contrary to popular belief, research has shown that muscle damage and soreness are not reliable indicators of muscle growth. Instead, focus on how you feel during the workout.

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WORKOUT EQUIPMENT

Q: What equipment do I need?
Most workouts are dumbbell-only, using a lighter set (5-10 lbs) and heavier set (15-30 lbs) of weights. You can use the search function to filter by “Equipment Needed” or see the description box below each workout video for a full list of recommended equipment.

Q: How much weight should I lift?
We recommend starting with a lighter set (5-10 lbs) and heavier set (15-30 lbs) of dumbbells.

Where traditional training relies on progressing weight to progress difficulty, our workouts are designed to work with minimal equipment – progressing weight as well as technical difficulty throughout a series. Think exercise variations that allow you to use the same weight, while building more strength.
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STAYING ACTIVE

Q: How much activity should I be doing?

Think of full body workouts as your “non-negotiables” and everything else as optional. Different people have different lifestyles, so a good starting point is to set a daily movement goal.

This could be a step target or total time moving. The goal is not to “workout” every day, but to set a goal, see where you struggle, and use that awareness to make movement a bigger part of your lifestyle.

You don’t need to measure this forever, but that added structure can be helpful as you’re getting started.

Q: Should I set a step target? How many steps is enough?

Step targets can be a helpful tool to bring awareness to your daily movement. There’s no magic number. The real magic comes from setting a goal, seeing where you struggle, and using that awareness to improve your habits.

My advice is to track your activity for a week. Take the average of your current daily steps, then add 1000-2000 steps to set your daily target. It takes most people about 10 minutes to walk 1000 steps and so this is a gradual way of raising your daily activity.

Q: What type of activity or optional workouts should I be doing between full body training?

As a rule of thumb, the activity you do between full body training should be at a different or lower intensity. This is not the time to add another weightlifting or full body workout.

If you’re following the Weekly Schedule or a series in the app, you’ll find optional workouts included on the days in between. If you mix-and-match to build your own plan, you can use the Search function to filter by workout difficulty, length, type, and more.

Q: Will I still get results without doing the optional workouts?

Yes. The key is that you’re getting in 3 full body workouts per week and staying active in between. Every movement counts and we encourage you to explore different activities to see what feels best for your body.

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GENERAL

Q: Can I combine workouts from two plans?
Yes, you can mix-and-match any workouts in the app. However, each plan has been carefully programmed to progress upon the previous week and so combining plans can disrupt this progression.

Q: How do I know which workouts I’ve completed?
Once you start a workout, we automatically keep track of how far you made it with a white progress bar along the bottom of the video.

If you forget to save a workout or don’t remember which you’ve completed, just look for that white line on the thumbnail.

Q: I’ve completed my plan. Now what?
The sky’s the limit! You can repeat the same plan with heavier weights, jump into the weekly schedule, or retake the program finder quiz to get a new recommendation.

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GOT MORE QUESTIONS?
Email us at [email protected] and we’d be happy to help.