Fit New module
A training plan and meal plan built around your goal, time and equipment
Answer a few questions about yourself, your goal and training, and Fit builds a plan from 40 exercises, calculates your calories and prepares a meal plan. Every exercise shows photos, technique and what you lifted last time, so you know exactly when to add weight.
14 features in 4 areas
1 A plan made for you
Setup in four stepsNew
You enter details about yourself, your goal and activity, how you want to train and how you eat. The plan and meal plan come from your answers and you can change them in Settings at any time.
Fits your time and equipmentNew
The plan has 2 to 6 sessions a week of 30 to 75 minutes, for the gym or for home with dumbbells, focused on the upper body, the whole body or the legs.
Respects shoulder, back and kneeNew
When you report a limitation, the plan leaves out the exercises that load that area most and uses gentler ones with the same movement.
Swap an exerciseNew
When a machine is taken or an exercise does not suit you, swap it for another with the same movement that works with your equipment.
2 Training
Exercises with photos and techniqueNew
Every exercise has photos of the start and end position that alternate like an animation, plus what it does, why to do it, step by step technique and the most common mistake.
Set log and adding weightNew
For each exercise you log weight and reps. Next time you see what you lifted last, and when all sets reach the top of the range, Fit reminds you to add weight.
The plan explained with sourcesNew
The How the plan works page explains the number of sets, reps in reserve, supersets and the 12 week progression, with links to research from 2025 and 2026.
3 Food
Calories and macros for youNew
Your calorie, protein, fat and carb targets are calculated from your profile and goal. If a doctor or dietitian set them for you, you can overwrite them.
Meal plan with variantsNew
The meal plan is built from a template scaled to your calories. Every meal has variants A, B and C, you pick them for each day and you can edit both meals and foods.
Shopping list and pantryNew
The shopping list with amounts is built from the variants for the next 7 days. When you mark a meal as eaten, your pantry goes down.
Food diaryNew
You log food manually, from the meal plan with one click or with a photo, and see how much is left until your daily target.
Expenditure from your watchNew
When you enter your daily expenditure from your watch, the calorie target for that day is recalculated from it and your planned deficit.
4 Progress
Weight and waistNew
You record your weight and waist and the chart shows them together with the plan from your start to your target weight.
Fit on the overviewNew
The shared overview shows whether you train today and how many calories you have eaten against your target.
Frequently asked questions
▸ Does Fit replace a coach?
No. The plan is based on research recommendations and explains the technique of every exercise, but it cannot see yours. If you have health problems or have not trained for a long time, go through the plan with your doctor first.
▸ Can I train at home?
Yes. When you choose home training, the plan uses only exercises with dumbbells, an adjustable bench and your own body weight.
▸ How are calories calculated?
Basal metabolism from the Mifflin St Jeor equation is multiplied by your activity level and adjusted for your goal. It is an estimate, so fine tune it after a few weeks based on your weight trend or overwrite it with your own target.
▸ Can I change the plan?
Yes. You swap single exercises right in the plan, and changing days, length, focus or equipment in Settings creates a new plan. Your logged sets stay.
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