Questions, answered honestly

Building your plan and training with it on this site is free, and works without an account — your plan lives on your device. Paid features (sync, AI coaching, more programs) may come later; the core plan builder will stay free.

No. Bodyweight-only plans are fully programmed, including pulling work. Adding one pair of dumbbells or a resistance band simply unlocks more variety.

Yes, with guardrails. Second and third trimester plans exclude back-lying, jumping, high impact and loaded rotation, cap intensity, and extend rests. Always keep your prenatal provider in the loop — that guidance outranks ours.

Up to 6 months: no crunch-type core work, no high impact, capped loading while deep core strength rebuilds. 6–12 months: gradual return. After that, standard training. If you have pelvic-floor symptoms (leaking, heaviness, pain), a pelvic health physiotherapist is the right first stop.

The workout never comes from a language model. A deterministic engine applies evidence-based programming rules to your answers, and every plan passes a safety validator before you see it. AI (where used) only explains and encourages.

Week 4 of each cycle is deliberately lighter. Your body adapts during recovery, not during the workout — the deload is where the gains get locked in.

On your device. Your answers and plan are stored locally (localStorage). We don't ask for an account, and our analytics (if enabled) doesn't include your health answers. See the privacy page.

Choose bodyweight or band plans and flag 'knees' or 'ankles' sensitivity — that excludes jumping. Or pick a mobility plan for quiet days.