Fitness, Training & Nutrition Blog

Deload Week: What It Is, When to Take One, and How to Program It

A deload week reduces training volume or intensity by ~50% for 5–7 days every 6–8 weeks. Skip them and your program stalls. Here's how to program one.

HYROX Training Plan: How to Build One That Actually Holds Up on Race Day

A HYROX training plan needs 8–12 weeks of dual run + strength training, 80/20 intensity split, race-weight station work, deloads, and taper. Here's how to build it.

Creatine Loading Phase: Protocol, Science, and Whether You Actually Need It

A creatine loading phase means 20–25 g/day for 5–7 days, split into small doses, then 3–5 g/day maintenance. Here's the protocol, the science, and whether you actually need it.

Dumbbell Bench Press: Complete Evidence-Based Guide to Form, Programming, and Progression

A practical, evidence-based guide to the dumbbell bench press — setup, technique, programming, common mistakes, and how it compares to the barbell version.

Squat: Complete Evidence-Based Guide to Technique, Programming, and Progression

A pillar guide to the back squat — technique, depth, common faults, the three variations that matter, and a simple weekly programme. Evidence-based, no folklore.

Best Free Fitness App for Seniors: A Practical, Evidence-Based Guide

A detailed, practical guide to choosing and using the best free fitness app for seniors, with specific features to look for, step-by-step selection advice, sample weekly plans, and trustworthy free tools and resources.

Best Free AI Workout Generator: How to Choose, Use, and Get Results

A practical guide to the best free AI workout generator tools, how to choose one that fits your goals, step-by-step setup, a sample 4-week program, and where to find free tools like deck of cards and workout team name ge

Seated Chest Press Machine: Complete Guide to Setup, Form, and Programming

The seated chest press machine is one of the most beginner-friendly and underrated chest exercises in the gym. Here's how to use it correctly, avoid common mistakes, and program it properly.

Creatine for Women: Benefits, Dosing, and Safety

Creatine helps women improve strength, training quality, and lean mass when paired with lifting. This guide covers dosing, benefits, safety, and key cautions.

Not Seeing Results from Working Out? Here's Why — and How to Fix It

Not seeing results from working out is almost always fixable. The cause is usually one of a handful of specific, diagnosable problems — and each one has a direct solution.

The Complete Stretching Guide: Improve Flexibility, Mobility, and Performance

A practical, evidence-based guide to stretching for fitness enthusiasts. Learn types of stretching, protocols with exact timing, sample routines, progress tests, and how to program stretches around training.

Leg Day: A Complete, Evidence-Based Guide to Stronger, Safer Legs

A detailed, practical leg day guide for fitness enthusiasts. Covers programming, exercise selection, load and progression, warm-up and recovery, and sample templates with specific numbers and tools.

The Best Diet for Building Muscle: Evidence-Based Nutrition for Gains

The best diet for building muscle comes down to a few non-negotiable principles: enough protein, a modest calorie surplus, and consistency. Here's what the evidence actually supports.

How to Get Fit at Home: A Real Training Guide That Works

Getting fit at home is possible for beginners and intermediates alike — if the training is actually programmed, not just a random list of exercises. Here's how to do it right.

Deadlift: Complete Practical Guide to Technique, Programming, and Progression

A detailed, practical guide to the deadlift: step-by-step setup, common mistakes, programming with real numbers and percentages, mobility cues, accessory lifts, and an 8-week progression plan for consistent strength gain

Pre Workout: Evidence-Based Guide to Ingredients, Timing, and Practical Dosing

A detailed, practical guide to pre workout strategies: what ingredients matter, how to dose them by bodyweight, food-based options and sample meals, safety limits, and a simple testing plan to find what improves your wor

Understanding Macros for Weight Loss: What Actually Matters

Understanding macros for weight loss means knowing which numbers move the needle on fat loss and which ones are just noise. Here's how to calculate and use them correctly.

How to Use Fitness App Friends to Stay Consistent and Get Results

Practical, evidence-informed ways to invite, organize, and train with friends inside your fitness app so you actually stay consistent. Includes message templates, shared-tracker examples, and tool recommendations.

Practical Guide to Whey Protein: Types, Dosage, Timing, and How to Choose

A detailed, evidence-based guide to whey protein for fitness-minded people. Covers types, how much to use, timing, quality checks, and practical examples for muscle gain, weight loss, and recovery.

Calorie Deficit: Practical Guide, Calculations and Strategies to Lose Weight Without Losing Muscle

A detailed guide to understanding calorie deficit, calculating your needs, setting realistic goals, building meals and tracking progress to lose fat without sacrificing performance.

Hyrox for Women: Weights, Preparation and Average Times

Everything women need to know to prepare for Hyrox: category weights, real average times, specific training focus and practical race day tips.

Hyrox Training Program: 8 Weeks to Get Ready

A structured 8-week Hyrox program with three progressive phases: base building, station-specific work, and race simulation with tapering.

Hyrox: Complete Guide to the 8 Events and Stations

Everything you need to know about the 8 Hyrox stations: event order, weights by category (Open/Pro), technique tips, and common mistakes for each exercise.

Top 10 AI Fitness Coaching Apps in 2025

Fitness Trainer vs Personal Trainer: What’s the Difference and Which Should You Choose?

How to Choose Your AI Coaching App: 7 Essential Criteria

Can AI Replace a Fitness Coach?

AI Fitness Coaching vs PDF Programs: What’s the Difference for Your Results?

How an AI Fitness Coach Can Improve Your Training: Practical, Evidence-Based Strategies

An AI fitness coach can analyze data, personalize programs, and keep you consistent. This article explains how it works, shows real examples, offers step-by-step setup, and links to useful free tools and MyTrainer resour

How to Choose and Use a Home Workout App That Actually Produces Results

A practical guide for fitness enthusiasts on selecting and using a home workout app. Includes feature checklist, program templates, tracking tips, and common mistakes to avoid.

AI Fitness Coach Apps Existed Before ChatGPT: Why MyTrainer Is Different

AI fitness coach apps are not new. The difference is that MyTrainer was built as an AI-native product around generative AI, with hyperpersonalized onboarding, context-aware support, and actions that happen in real time.

Why MyTrainer Is More Than a GPT Wrapper

The term GPT wrapper missed the point. The real value in products like MyTrainer is not training a foundation model from scratch. It is orchestrating the best models into a useful end-to-end fitness agent.

Is AI relevant to use for coaching ?

When I started MyTrainer, the main question was simple: is AI relevant for coaching? The answer became obvious through three lenses: availability, affordability, and quality.

Home Workout App: Build a Practical, Evidence-Based Routine at Home

Learn how to choose the right home workout app and design a reliable, measurable training plan you can follow at home. Includes sample workouts, tracking advice, and testing protocols.

Intermittent Fasting: A Practical, Evidence-Based Guide for Fitness Enthusiasts

A detailed, practical guide to intermittent fasting for fitness-minded people. Learn protocols, how to combine fasting with training and nutrition, mistakes to avoid, and step-by-step setup.

How MyTrainer AI was built - From a Zapier workflow to an Agentic AI App

The origin story of MyTrainer AI — how a 2023 Framer landing page and a Zapier workflow turned into a fully agentic AI personal trainer app with 1,000+ monthly users in 2026.

Meal Prep Guide for Fitness Enthusiasts: Practical, Evidence-Based Strategies

Practical meal prep strategies for fitness enthusiasts: how to plan, portion, batch-cook, and store meals with specific numbers and real examples to hit protein, calorie, and macro goals consistently.

How to Build and Use an Exercise Generator That Actually Works

A practical guide for fitness enthusiasts on designing and using an exercise generator. Includes rules, examples with specific numbers, tuning strategies, and testing methods.

Bench Press Without a Bench: 5 Powerful Alternatives

A bench press without a bench can still build pressing strength, chest size, and better shoulder mechanics if the exercises are chosen well and the training is programmed with intent.

How an AI Fitness Coach Can Improve Your Training: Practical, Evidence-Based Guidance

An AI fitness coach can help you personalize workouts, optimize recovery, and track progress with measurable data. This long-form guide explains how AI works, how to use it safely, and concrete steps to design a plan you

Leg Day Guide: Practical, Evidence-Based Programming and Workouts

A thorough leg day guide for fitness enthusiasts. Learn how to warm up, program using 1RM percentages, choose exercises, and recover effectively with sample workouts for beginner, intermediate, and advanced lifters.

How to Build and Use an Exercise Generator: Practical Guide for Fitness Enthusiasts

A practical, evidence-informed guide to building and using an exercise generator. Includes concrete templates, progression rules, personalization using rep max, and sample algorithms you can apply today.

AI Fitness Coach: How to Train Smarter, Safer, and More Consistently

A practical guide for fitness enthusiasts on how to use an AI fitness coach to personalize training, set measurable goals, and make data-driven adjustments while maintaining safety and privacy.

How a Workout Generator Can Build Smarter Training Plans (Practical Guide)

A workout generator is a tool that turns your goals, equipment, schedule, and measured strengths into repeatable, progressive workouts. This guide explains how generators work, how to set realistic inputs, and how to use

Pull Up: A Practical, Evidence-Based Guide to Build Strength and Technique

Detailed, evidence-informed guide to pull up training. Learn how to assess your starting point, follow step-by-step progressions, set effective programming, and fix common technique errors with concrete examples.

HIIT: A Practical, Evidence-Based Guide to High-Intensity Interval Training

A detailed, practical guide to high-intensity interval training (HIIT) with sample protocols, progression strategies, safety advice, and nutrition tips designed for fitness enthusiasts who want evidence-based, actionable

Posture Correction: Practical, Evidence-Based Strategies for Fitness Enthusiasts

Actionable posture correction guidance for fitness enthusiasts: how to assess posture, the best strength and mobility drills, habit changes for desks and training, and a simple progression plan.

Meal Prep for Fitness: Practical, Evidence-Based Strategies to Save Time and Improve Results

Step-by-step meal prep guidance for fitness enthusiasts: plan macros, shop smart, batch cook, portion accurately, and store safely. Includes sample 5-day plan, tools list, and tracking resources.

How to Use a Fitness App for Seniors: Practical, Evidence-Based Guidance

A detailed, practical guide for seniors and caregivers on selecting and using a fitness app safely. Includes sample routines, progress tracking, safety checks, and evidence-based recommendations.

Leg Day: A Practical, Evidence-Based Guide to Strength, Size, and Resilience

A long-form, practical guide to planning and executing leg day sessions that build strength and muscle while reducing injury risk. Includes warm-ups, sample workouts, progression rules, and recovery advice.

How to Use Rest Days to Improve Fitness: An Evidence-Based Guide

A practical, evidence-based guide for fitness enthusiasts on how to plan and use rest days to improve performance, reduce injury risk, and sustain long-term progress.

The Practical HIIT Guide: Evidence-Based Workouts, Progressions, and Safety

A long-form, practical guide to HIIT with exact work-rest ratios, example sessions, programming tips, recovery guidance, and safety considerations for fitness enthusiasts seeking science-backed, actionable advice.

How to Choose and Use a Home Workout App for Real Results

A practical guide for fitness enthusiasts on selecting a home workout app and using it to build measurable strength, endurance, and consistency. Includes specific programming templates, progression steps, and tracking ti

Practical Guide to Posture Correction: Evidence-Based Steps for Fitness Enthusiasts

A detailed, actionable posture correction plan for fitness enthusiasts: how to assess posture, daily habit fixes, specific exercises, a 12-week progression, and simple tools to track improvement.

MyTrainer vs FitnessAI: Which AI Workout App Is Better?

A practical, side-by-side look at MyTrainer and FitnessAI. Learn how they differ in workout programming, customization, tracking, nutrition tools, pricing, and which one fits your training goals.

MyTrainer vs Zing Coach: AI Fitness App Comparison

Side-by-side comparison of MyTrainer and Zing Coach to help you pick the best AI coaching app for workouts, nutrition, personalization, and value.

What Is an Agentic Fitness App? How AI Coaches Actually Work in 2026

An agentic fitness app uses AI that takes actions — modifying workouts, creating grocery lists, adjusting plans based on your sleep data. Here's how it works and why it matters.

Best Fitness App for Beginners in 2026: How to Pick the Right One

A practical guide for fitness beginners. Compare MyTrainer (AI chat coaching + nutrition), Nike Training Club (free), and Freeletics (bodyweight HIIT). Get started in 5 minutes.

Best Apps That Create Custom Workout Plans for You in 2026

Compare the best apps that create custom workout plans: MyTrainer (agentic AI + nutrition), Fitbod, Freeletics, JEFIT, and Strong. Features, pricing, and how to choose.

MyTrainer vs Fitbod: Which AI Fitness App Is Better in 2026?

A detailed comparison of MyTrainer and Fitbod covering AI coaching approach, nutrition planning, Apple Health integration, pricing, and who each app is best for.

Best AI Fitness Apps in 2026: Complete Comparison and Rankings

An honest comparison of the best AI fitness apps in 2026: MyTrainer, Fitbod, Freeletics, Future, Caliber, and Juggernaut AI. Features, pricing, and who each app is best for.

AI Personal Trainer vs Real Personal Trainer: A Comprehensive Comparison for 2026

An honest comparison of AI and human personal trainers in 2026. Cost, personalization, availability, limitations, and when each option makes sense.

Can AI Create a Good Workout Plan? What the Science Says

Yes, AI can create good workout plans — but quality varies. Here's what works, what doesn't, and how agentic AI apps produce better results than static generators.

Best Fitness App 2026: Top Picks Compared

Not all fitness apps are built the same. This guide breaks down the best options in 2026 by category, pricing tier, and what actually matters when choosing one.

Best Fitness App for Men in 2026

The best fitness app for men in 2026 does more than log workouts. This guide covers what actually matters - progressive overload, split variety, tracking depth, and AI vs. template programs.

Best Fitness App for Women in 2026: What Actually Works

Not all fitness apps are built with women in mind. This guide breaks down exactly what makes a great fitness app for women - from cycle-aware training to strength programming at every life stage.

Weight Loss Workout Plan: Evidence-Based Strategies and Sample Programs

A practical, evidence-based guide to designing and executing a weight loss workout plan. Includes HIIT protocols, resistance training templates, tracking tips and sample weekly programs.

Smart Bulking Guide: How to Gain Muscle with Minimal Fat

A practical, evidence-backed bulking roadmap: calculate your surplus, set macros, plan workouts, track progress, and adjust to build muscle efficiently with minimal fat gain.

How Strength Training Changes Your Hormones and Brain

Strength training reshapes your endocrine and nervous systems. Learn which hormones change, how lifting boosts brain function through BDNF and other pathways, and how to program workouts to get measurable benefits.

How to Lose Weight With an AI Fitness App: A Step-by-Step Guide

A practical step-by-step guide to losing weight with an AI fitness app. Calculate your deficit, set up AI coaching, follow personalized workouts and nutrition, and track progress.

How to Get a Personalized Workout Plan Without Hiring a Personal Trainer

Three practical ways to get a personalized workout plan without a trainer: AI fitness apps, free online tools, and template programs. Compare cost, quality, and effort.

MyTrainer vs Freeletics: AI Coaching Compared

A practical comparison of MyTrainer and Freeletics covering coaching approach, nutrition, pricing, and training philosophy. Find out which AI fitness app suits your goals.

How to Build a Practical, Evidence-Based Home Gym

Step-by-step guidance to design a functional home gym, pick the right equipment by budget, program workouts for real results, and track progress reliably. Includes sample routines, rep ranges, and maintenance tips.

How to Use a Fitness App to Build Smarter Training and Nutrition Plans

A detailed, practical guide for fitness enthusiasts on using a fitness app to plan training, track nutrition, estimate rep max, measure progress, and build sustainable habits with concrete examples and tools.

Practical Bulking Guide: How to Build Mass Without Excess Fat

A detailed, evidence-based bulking strategy that covers calorie math, macronutrients, training volume, and clear adjustment rules so you add muscle while limiting fat.

How to Use a Workout Generator to Build Practical, Evidence-Based Training Plans

A detailed, practical guide to using a workout generator to create personalized, evidence-based programs. Includes concrete examples, load prescriptions, progression strategies, and links to tools like a rep-max calculat

Creatine: Evidence-Based Guide for Strength, Performance, and Everyday Use

A practical, evidence-based guide to creatine for gym-goers and athletes. Learn what creatine does, how to dose it, safety considerations, and how to combine it with training and nutrition for reliable results.

Rep Max: How to Test, Estimate, and Use Your One-Rep Max for Smarter Training

A thorough, practical guide to rep max: what it is, safe testing protocols, estimation formulas with examples, programming with percentages, and common errors to avoid.

Swim Workout Guide: Practical, Evidence-Based Plans and Drills

A long-form, practical guide to designing effective swim workouts with specific sets, rest intervals, drills, and tracking strategies for measurable progress.

Pre-Workout Guide: What Works, How to Dose, and Practical Routines

A detailed, practical guide to pre-workout strategies: what ingredients work, how much to take, when to eat, and simple recipes and routines you can use today.

Best Fitness App 2025: Top Picks Compared

Not all fitness apps are built the same. This guide breaks down the best options in 2025 by category, pricing tier, and what actually matters when choosing one.

Swim Workout Generator: Custom Pool Training Plans

A good swim workout generator does more than assign distances. It structures warmups, main sets, and cooldowns around your goal, whether that's endurance, speed, or triathlon prep.

Best Fitness App to Work Out With Friends

Training alone works until it doesn't. The best fitness apps for working out with friends use social accountability, shared challenges, and friendly competition to keep you consistent.

CrossFit WOD Generator: Random Workouts That Actually Make Sense

A WOD generator should do more than shuffle exercises randomly. Here is what proper stimulus balance, movement pattern coverage, and smart scaling actually look like.

Best Fitness App for Men in 2025

The best fitness app for men in 2025 does more than log workouts. This guide covers what actually matters - progressive overload, split variety, tracking depth, and AI vs. template programs.

Best Fitness App for Seniors: Stay Active at Any Age

Fitness after 60 requires a different approach. This guide covers what to look for in a fitness app for seniors, how AI coaching adapts intensity by age, and a sample weekly plan.

AI Fitness Coach: How AI Personal Training Actually Works

AI fitness coaches are reshaping how people train. Here's a detailed look at the data they use, how they build programs, and whether they can genuinely replace a human personal trainer.

Best Home Workout App: Train Anywhere, No Gym Required

Training at home is not a compromise - it is a legitimate strategy. This guide breaks down what makes a home workout app genuinely effective, with sample programs for every equipment level.

Best AI Workout Generator: Build a Custom Plan in Minutes

AI workout generators have moved far beyond quiz-based templates. This guide explains how they actually work, what separates the best from the rest, and what a real AI-generated plan looks like.

Best Fitness App for Women in 2025: What Actually Works

Not all fitness apps are built with women in mind. This guide breaks down exactly what makes a great fitness app for women - from cycle-aware training to strength programming at every life stage.

Progressive overload: the key to muscle growth

A practical guide to progressive overload with sample progressions, weekly targets, tracking templates, and nutrition and recovery rules you can use from day one.

How Much Protein Do You Really Need to Build Muscle

A practical, evidence-based guide that answers how much protein do you really need to build muscle. Includes clear numbers per kilogram, meal examples, timing, and how to adjust for training and calories.

The Best Workout Split for Beginners: Practical Plans, Progression, and Sample Schedules

Learn which beginner workout split fits your schedule and goals, with specific 3-, 4-, and 6-day plans, sets and reps, progression steps, and recovery guidance to build muscle and strength safely.

Online Fitness Coach: The Smarter, More Flexible Way to Train Today

Home Workout Program: How to Train Effectively at Home (and Actually Progress)

The Best Apps for Strength Training Programs — and why MyTrainer App clearly belongs in the conversation

ChatGPT and Fitness: When AI Becomes Your Personal Trainer

How to Make a Workout Program That Actually Works

Muscle Gain Workout Program: The Ultimate Guide (and Why MyTrainer App Is Changing Everything)

The Deadlift ETF: 2026 Update — Still Outperforming

The fictional Deadlift ETF — a fund of companies led by fit CEOs — keeps gaining traction. Updated with 2026 developments, the science behind the thesis, and why CEO fitness matters.

Why the Sitting Position at a Desk Is Bad and How to Fix It

Workout for Mental Health: What You Need to Know

Why MyTrainer will help you achieve your fitness goals

How to Fit Exercise into Your Hectic Schedule: Practical Tips for Busy Entrepreneurs

Why You Need a Personalized Workout Routine

Why AI Can Craft Efficient Workout Routines: A Game-Changer for Fitness Enthusiasts

Why Tracking Progress Is Crucial in Sport and Fitness: Key to Success