Your training plan

In the app, open More → Training plan.

• Build sessions from scratch.
• Edit a workout right in your plan - your edits never change the shared template.
• Check off a session on the Workouts tab when you complete it to track your progression.

Your plan is one week that repeats

A generated plan is one week, and it repeats every week. There is no switching between weeks: what you see in the planner is your whole plan.

A workout from your plan done on another day of the week still counts and checks off the day it was planned for. That day then shows when you actually did it, and if you delete the workout, the tick comes off again.

Rep ranges and adding weight

Some lines in a generated plan show a range instead of one number - 3 sets x 10-12 rather than 3 x 12. The range is the instruction, and it works like this: stay at the same weight until you can hit the top of the range on every set, then add the smallest jump available - usually 2.5 kg - and start again near the bottom.

That is why the bottom exists. A set you cannot finish teaches your body less than one you can, so a range gives you room to build up to the weight instead of failing at it.

Not every line has one. A line whose sets already differ - 12, 10, 8, 6 - is telling you to add weight as you go, so it needs no range. Neither does anything you do with your own bodyweight, where progress is simply more reps.

In the app, each training day of a plan made by the generator opens with How to pick the weight (for bodyweight exercises, the reps too): tap it for how heavy to go and when to add weight. The same advice is in each exercise's description: tap an exercise and open Picking weight (or Picking reps). You can type a weight into the plan ahead of time, or leave it blank and enter it set by set while you train. An exercise done with your own bodyweight has no weight field in the plan.

Setting up your plan for the first time

The first time you open More → Training plan without a plan, you get two choices instead of an empty planner:

• Prepare my plan - hi.fitness picks the training for you.
• I'll build it myself - start from an empty week and add exercises to each day you want to train; empty days simply stay as rest days.

If you already follow a plan, Create a new plan in the ⋯ menu replaces it - so we ask you to confirm first, naming the plan being replaced. Your training history is never touched, but the replaced plan cannot be reopened in the app.

Replacing an exercise (mobile app)

Open the Workouts tab in the app and pick a day, then tap Preview exercises at the bottom of the day's card. Each row carries a pencil on its right - tap it, then choose Replace exercise. (Tapping the row itself opens the exercise's card instead: the demo video with the muscles it works on top of it, then Description (how to do it, step by step, and tips), Progress (a chart of your heaviest set, your records and every workout you did it in) and Picking weight (or Picking reps).)

The list opens on the same muscle group and hides the exercise you are replacing. The prescribed sets, reps and rest stay exactly as they were - only the movement changes.

The swap applies to the workout itself, so every day that uses this workout follows. If the workout came from the hi.fitness library, your plan gets its own copy first and the shared original stays untouched.

The button appears only on weekly plans - the only kind the app's planner can open.

You can also change your plan from a workout: swap, add, remove or reorder exercises while you train, and when you save or discard the workout the app asks whether to update your plan as well (see Tracking workouts on mobile).

Adding a workout you already did (mobile app)

If you have been training without a plan, you do not have to type those sessions in again. In the app's planner, open an empty day (it says Rest day) and tap Add a past workout. To build the day from exercises instead, tap Add exercises.

• The list shows the strength workouts you finished in the app, with or without a plan, newest first, each with the date you did it. The last 30 days come first; scroll down for older ones.
• Runs and other activities are not listed, and neither is anything imported from Apple Health or Health Connect.
• Tap a workout to see its exercises. To put it on the day, tap the check mark. To pick another one, go back to the list.

What lands on the day is a copy with the sets you completed, at the reps and weights you logged. Warm-up sets and sets you did not finish are left out. Editing the copy changes your plan, never your workout history.

Clearing a day (mobile app)

Clear day at the bottom of a day removes everything planned on it once you confirm, and your workout history stays untouched.