Trainer is designed for trainees of all levels – from complete beginners to more experienced lifters. It builds complete gym plans as well as home programs you can do with minimal equipment (as little as a pair of dumbbells).<\/p>\n\n\n\n
How Does Hevy Trainer Work?<\/h2>\n\n\n\nOnboarding<\/h3>\n\n\n\n
To start, Trainer asks a few questions, such as:<\/p>\n\n\n\n
- What\u2019s your experience level?<\/li>
- What\u2019s your current fitness goal?<\/li>
- What equipment do you have available?<\/li>
- How often do you want to work out?<\/li>
- How long do you want each workout to be?<\/li>
- Do you want to give extra attention to any muscle group?<\/li><\/ul>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0515-0518-0519-1024x660.png\")
<\/figure>\n\n\n\nBased on your answers, it generates a complete training program. Each workout includes the exercises you will do, the number of sets, the target repetition ranges, and automatic rest times<\/a>. You also get a recommended starting weight if you\u2019ve logged the exercises at least once in Hevy. <\/p>\n\n\n\n
Each Trainer workout includes an overview: the number of exercises, the estimated duration, and a preview of the workout.<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0514-1024x683.png\")
<\/figure>\n\n\n\nMaking Changes to Your Program<\/h3>\n\n\n\n
While we encourage you to do the workouts as laid out, Trainer also allows you to make adjustments, such as adding, removing, swapping, or rearranging exercises.<\/p>\n\n\n\n
To make changes, navigate to the Workout<\/strong> tab (make sure you\u2019ve selected \u2018Trainer\u2019 from the drop-down menu on the top left), and tap on the workout description or the three dots icon (> Modify Next Workout<\/strong>).<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0501-0502-1024x683.png\")
<\/figure>\n\n\n\nNow, tap the three dots next to an exercise you want to modify or remove and choose:<\/p>\n\n\n\n
- Reorder Exercise<\/strong> – drag and drop the movements in a different order if you want<\/li><\/ul>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0505-0503-1024x683.png\")
<\/figure>\n\n\n\n- Replace Exercise<\/strong> – choose from four suitable alternatives recommended by Trainer or tap \u2018See All Exercises\u2019 and find the one you want in Hevy\u2019s exercise library<\/li><\/ul>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0504-1024x683.png\")
<\/figure>\n\n\n\n- Don\u2019t Recommend Again<\/strong> – never see this exercise again if you don\u2019t want to do it, can\u2019t do it, or don\u2019t have the equipment for it
To undo this, return to the Trainer section and tap the icon on the top right. Scroll to <\/em>Program Settings<\/em><\/strong> at the bottom and open <\/em>Exclude Exercises<\/em><\/strong>. Tap the three dots > <\/em>Remove from list<\/em><\/strong> for any movement you want Trainer to start recommending again.<\/em><\/li><\/ul>\n\n\n\n![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0508-0509-0510-1024x660.png\")
<\/figure>\n\n\n\n- Delete Exercise<\/strong><\/li><\/ul>\n\n\n\n
At the bottom, you can also tap the grey + Add Exercise<\/strong> button to add more movements to your workout.<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0506-0507-1024x683.png\")
<\/figure>\n\n\n\nYou can also edit Trainer workouts while logging them (after selecting Start Workout<\/strong>).<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0511-0512-0513-1024x660.png\")
<\/figure>\n\n\n\nThis option is particularly useful if you want to make some changes just for the current workout – for example, the equipment you need for an exercise is unavailable today, so you do an alternative just once.<\/p>\n\n\n\n
Working Out & Logging<\/h3>\n\n\n\n
One of our goals with Trainer was to eliminate guesswork, which meant building a complete system that generates intelligent, effective workout plans. As such, your only job is to do each workout as outlined and log your sets.<\/strong><\/p>\n\n\n\n
To do that, navigate to the Workout<\/strong> tab (select Trainer from the drop-down menu at the top left), and tap Start Workout<\/strong>. This will trigger a live workout, with a stopwatch in the top-left corner.<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0521-0522-0523-1024x660.png\")
<\/figure>\n\n\n\nWhen you do a set, write the number of reps, and tap the grey check on the right to mark the set as completed. This will start the rest timer.<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0524-1024x683.png\")
<\/figure>\n\n\n\nOptionally, you can log your RPE<\/a> (effort), which is enabled in the workout settings<\/a> (toggle on RPE Tracking<\/strong>).<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0525-0526-1024x683.png\")
<\/figure>\n\n\n\nIf you\u2019ve done the exercise before, you can easily see your past performance<\/a> under the Previous<\/strong> column. This gives you an actionable goal for now – try to do slightly better than before.<\/p>\n\n\n\n
Once you’re done with the workout, tap Finish<\/strong> in the top-right corner to see an overview where you can also write a custom description for the session. Tap Save<\/strong> on the top right, and you\u2019re done.<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0527-0528-0529-1024x660.png\")
<\/figure>\n\n\n\nFollowing Trainer\u2019s Guidance<\/h3>\n\n\n\n
To make the Trainer experience more complete, each program comes with ongoing guidance in the form of:<\/p>\n\n\n\n
- Automatic weight adjustments<\/strong> based on your performance<\/li>
- Reminders to push hard<\/strong> if progression stalls<\/li>
- How-to instructions and demo animations<\/strong> for all exercises<\/li><\/ul>\n\n\n\n
When looking at your next Trainer workout, you\u2019ll also see a small indication next to the movements you\u2019ve made progress on:<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0558-0559-1024x683.png\")
<\/figure>\n\n\n\nAdditionally, Trainer offers small workout tips to keep you informed:<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0560-1024x683.png\")
<\/figure>\n\n\n\nTracking Your Workout Progress<\/h3>\n\n\n\n
Trainer has a progress report available at the top of the Trainer<\/strong> tab in Hevy\u2019s Workout<\/strong> section.<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0522-1024x683.png\")
<\/figure>\n\n\n\nAt the top, you see your week-to-week consistency, along with the time spent working out, the volume load, and the number of sets done.<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0562-1024x683.png\")
<\/figure>\n\n\n\nBelow that, you can see exercise progress with a brief overview of where you\u2019re progressing or maintaining. You can tap on any movement for an in-depth performance breakdown<\/a>.<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0562-0563-1024x683.png\")
<\/figure>\n\n\n\nNext, you can see a muscle distribution chart<\/a>, and below it is a chart showing the number of sets per body part, and if you fall into the recommended (green) range:<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0564-0565-0566-1024x660.png\")
<\/figure>\n\n\n\n - Reminders to push hard<\/strong> if progression stalls<\/li>
- Automatic weight adjustments<\/strong> based on your performance<\/li>
- Delete Exercise<\/strong><\/li><\/ul>\n\n\n\n
- Don\u2019t Recommend Again<\/strong> – never see this exercise again if you don\u2019t want to do it, can\u2019t do it, or don\u2019t have the equipment for it
- Replace Exercise<\/strong> – choose from four suitable alternatives recommended by Trainer or tap \u2018See All Exercises\u2019 and find the one you want in Hevy\u2019s exercise library<\/li><\/ul>\n\n\n\n
- Reorder Exercise<\/strong> – drag and drop the movements in a different order if you want<\/li><\/ul>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0531-1024x683.png\")
<\/figure>\n\n\n\n![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0532-1024x683.png\")
<\/figure>\n\n\n\n![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Img-0534-1024x683.png\")
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