A beginner gym plan: three days a week, six movements
Train three days a week with six movements: squat, hinge, push, pull, an overhead or vertical move and a core exercise. Add weight when every set is done.
Guides 
Training, explained in numbers.
Short answers to the questions people ask before and after a session, written the way the app talks: precise, no hype.
Gym tracker app FAQ: the questions people ask before they switch
Short answers on offline use, accounts, Pro, imports, export, watch apps, voice commands and privacy, for anyone choosing a strength-training log.
How to track your workouts so the numbers mean something
Log exercise, load, reps, set type and effort for every set, plus one note when something was off. Review weekly and ask if load or reps rose at the same RPE.
How to calculate your one-rep max, and when the estimate lies
Multiply the weight by (1 + reps/30) for an Epley estimate of your one-rep max. It holds within a few percent for 2-10 reps and drifts beyond that.
Progressive overload: five ways to add load without guessing
Progressive overload means asking more of a muscle over time. Add load, reps, sets, range or tempo, or cut rest, and change one lever at a time.
Push, pull, legs: the split explained, with a 3-day and a 6-day template
Push, pull, legs sorts training into three days by movement: chest, shoulders and triceps; back and biceps; then legs. Run it three or six days a week.
How long to rest between sets, by goal
Rest 2-5 minutes for strength, 1-3 minutes for hypertrophy and 30-60 seconds for endurance. Longer rests protect load on heavy compound lifts.
RPE and RIR: how to rate a set, and why it changes your log
RPE rates how hard a set was from 1 to 10. RIR counts the reps you had left. They are the same scale, and most working sets should sit at RPE 7 to 9.
How many sets per muscle per week
Most lifters grow well on 10 to 20 hard sets per muscle per week. Beginners do well near 10. Here is what counts, how to split it and when to change it.
How to switch workout apps without losing your history
Export from the old app first, import with care, check three workouts, then run both apps for two weeks. A checklist for moving your training log.