--- title: "Training limitations" description: "Tell the plan generator which areas hurt or need care right now, and it swaps the exercises that load them heavily for gentler variants." locale: en category: client-guides slug: training-limitations updatedAt: 2026-10-02 --- # Training limitations When you [generate a training plan](/helpcenter/client-guides/generating-a-training-plan) in the app, one step asks **Is anything limiting you when you train?** Select the areas that hurt right now or need extra care, and the plan uses exercises that put less load on them. This step is about choosing exercises and nothing else. It does not diagnose or treat anything, and it is no substitute for advice from a doctor or physical therapist. ## The step It comes right after **Where do you train?** **Nothing is bothering me** is selected to start with - tap **Continue** and you get a regular plan. If something does limit you, select the areas that apply; you can pick more than one. Only the areas we can adapt for the place you train are listed: - **Gym:** **Knees**, **Lower back**, **Shoulders**, **Elbows**, **Wrists** and **Hips**. - **No equipment:** **Knees**, **Lower back**, **Shoulders** and **Hips**. Elbows and wrists are not offered there yet. Knees, lower back and hips cannot all be selected together: you can select at most two of the three, and the app tells you so. Without equipment there are not yet enough gentler exercises to keep the plan complete with all three. - **Home or your own equipment:** **Knees**, **Lower back**, **Shoulders** and **Hips**, whatever equipment you selected, in any combination. Elbows and wrists are not offered at home yet: with home equipment there are not yet enough gentler exercises to keep every plan complete. Once you select an area, a note appears under the list: if the pain is severe, sudden, or gets worse as you move, check your training with a doctor or physical therapist. The generator picks exercises - it cannot tell what is behind the pain. The next time you generate a plan, your selection is already filled in. Keep it or change it. ## What happens to your selection What you select is information about your health, so here is how we handle it: - We use it only to choose the exercises in your plan. - It stays on your phone. The phone sends it each time the preview is built or the plan is saved, and our server uses it only for that moment and keeps none of it. The saved plan holds the exercises, not the areas you selected. - It is not used anywhere else: not by your monthly review or any other feature, not by connected apps and not by analytics tools. - It does not follow you to another phone. Signing out deletes it from this one, so select the areas again after you sign back in. ## What changes in the plan Exercises that load a selected area heavily are swapped for a gentler variant a coach would use - usually the smallest change that does the job, such as a shorter range of motion, more support or a different grip. For example: - **Knees or hips:** a box squat instead of a full squat. - **Lower back:** a barbell hip thrust instead of a deadlift, and a seated cable row instead of a barbell row. - **Shoulders:** an incline bench press instead of an overhead press. - **Elbows:** a dumbbell hammer curl instead of a barbell curl. The rest of the plan stays as it is. A strength plan stays a strength plan. Each session still opens with a main lift: a box squat for 5x5 in place of the full squat, for example, or a barbell hip thrust for 3x5 in place of the deadlift. The plan also stays complete. A swap can move work from one muscle to another - a hip thrust works your glutes more and the back of your thighs less than a deadlift - so where a muscle ends up below its minimum, we add a set or an exercise for it. When your selection changed something, the preview shows **Takes your training limitations into account** at the top. The exercises themselves carry no labels. If nothing needed to change, the line is not there. ## Changing your selection Open **More → Settings → Training limitations**. - Select or clear areas there. This does not change the plan you follow now - [generate a new plan](/helpcenter/client-guides/generating-a-training-plan) to get one built around the new selection. - Knees, lower back and hips can all be selected together there, since a gym plan uses all three; a plan without equipment then starts with at most two of them selected, and if you change the selection there, what you see is what gets saved. ## What is not adapted Your selection is applied when the generator builds a plan, and only then. It does not reach: - plans and workouts you load from the library; - exercises you add or swap yourself, in your plan or during a workout - the replacement list does not know your selection; - warm-ups, for now; - changes made through connected apps. They never see your selection, so an app you have connected can put back an exercise the generator swapped out. If an exercise still does not feel right, swap it for one that does. And if the pain is severe, sudden, or gets worse as you move, check your training with a doctor or physical therapist.