Questions,
answered.

CheckFit is an AI training partner for serious lifters. It builds your program, gives you exact targets for every set, and progresses the plan week to week based on what you actually lift.

iPhone. Android and web are not available yet.

Download the app and answer a few questions — experience, goal, equipment, and how many days you want to train. CheckFit builds your first program in about a minute.

No. Tell CheckFit what you have — a full gym, dumbbells only, or just your bodyweight — and it builds the program around that.

Yes. Your program starts conservative, every exercise comes with form cues, and the progression system moves at the pace you earn.

That's who it's built for. Set your experience honestly during onboarding and the program loads accordingly — the double-progression system doesn't care how advanced you are, it always asks for one more rep.

Most sessions run 45–75 minutes depending on your program. Each workout shows an estimated duration before you start.

Yes — pick your training days when you create a program. The schedule is built around them.

A logger records what you did. CheckFit decides what you should do next — every set has a target, and next week is written automatically from this week's performance.

No. Everything runs from your phone.

Three to five for most people. The best schedule is the one you'll actually keep — consistency beats the perfect split every time.

Rarely. Training 1–3 reps shy of failure builds nearly the same muscle with far less fatigue — that's why your program prescribes RIR instead of grinding every set.

Two to three minutes on big lifts, one to two on isolation work. Rest enough to actually hit your rep target — rushing costs more than it saves.

No. Soreness is a poor signal of growth. Progression — more reps, more weight, over weeks — is the signal that matters.

Sleep, stress, food, and time of day all move performance a few percent. That's normal, and it's exactly what rep ranges are for.

Yes. Low-intensity cardio fits anywhere; keep hard cardio away from leg days when you can. It supports recovery and health more than it costs you muscle.

Strength moves within weeks. Visible muscle takes months. The people who get both are the ones still logging in month four.

Both build muscle when sets approach failure. Lower reps bias strength, higher reps are joint-friendlier — your program uses the range that fits each lift.

Something with carbs and protein one to three hours out. Training fasted is fine if you feel strong; performance is the tiebreaker.

More than any supplement. Seven to nine hours is where recovery, strength, and appetite regulation live.

First, trust the system — deloads and volume adjustments exist for this. Then audit the unglamorous stuff: sleep, protein, effort honesty. Plateaus are usually one of those three.

Food first. The two with real evidence are creatine monohydrate and protein powder for convenience. Everything else is optional at best.

No — both build muscle. Free weights train more stability; machines isolate with less setup. A good program uses whichever fits the goal and your equipment.

With controlled technique and loads you've earned, it's one of the safest ways to train — and the strength it builds protects you everywhere else. Form cues ship with every exercise.

After onboarding, CheckFit builds a personalized training program based on your goals, experience, and equipment. Each week the program adapts to the feedback you give after sessions.

Six weeks — five weeks of building, then a deload week to recover before the next block.

Generate your next block. It starts from what you actually lifted, so nothing resets — the next six weeks pick up where the last ended.

Yes. Your Programs library holds all of them; one is active at a time and you can switch whenever you want.

Profile → Programs, open the one you want, and make it active. Your Train tab follows the active program.

Yes — open the program and edit its name.

Yes. Open the program to reorder or swap exercises, or adjust on the fly mid-workout with swap, skip, and add.

Where the volume leans. Balanced spreads it evenly; Upper Focus and Lower Focus bias the week toward that half of the body without abandoning the rest.

Swipe left on it in your Programs list.

Big compound lifts run lower ranges where load progresses best; isolation work runs higher ranges where reps are the better lever. The range is the tool, not a suggestion.

Create a new program with your new schedule — it takes about a minute, and your strength numbers carry over.

Within a block, yes — same exercises, harder targets. Repeating the movement is what makes progress measurable.

One six-week cycle: volume and intensity build for five weeks, week six deloads, then the next block starts fresh with heavier baselines.

Nothing breaks. The schedule shifts forward and the next workout accounts for what you actually completed.

Yes. Tap any number on a set and type what you actually did. Progression always works from your real numbers, not the plan.

Open the menu in a workout to swap, skip, or add an exercise. Equipment taken or a joint acting up — swap it and keep moving. Progression picks up from whatever you log.

Yes. You log the hold time, and your next target is set just above your best hold.

Do the set, tap the check. If your weight or reps differed from the target, tap the number and fix it first — the check records exactly what's shown.

That's your next set — the one you're working on now.

Yes. The exercise tabs at the top of a workout jump anywhere — log in whatever order the gym allows.

Log is your sets for today. Technique holds the form cues. Stats shows your history and strength trend on that lift. Notes is your own notebook for it.

Open the workout menu and choose Skip Exercise. The rest of the session continues normally.

Workout menu → Skip Today's Workout.

You get the complete screen: total volume, how each lift moved versus last time, any PRs, and anything you skipped. Behind the scenes, next week's targets are computed immediately.

Your ratings feed the engine. Too easy nudges loads up; joint stress and poor pump can reduce volume or flag an exercise for a swap. It's how the program adapts to you, not just your numbers.

Swipe left on the set row.

The session counts toward its scheduled day in your program. Log whenever — your history stays honest.

Yes. A few minutes to raise your heart rate, then ramp-up sets on your first big lift. The targets in CheckFit are working sets — arrive at them ready.

Workout menu → Add Exercise. It joins today's session and logs like everything else.

Finish a workout and CheckFit sets next week's targets automatically. Hold a weight and your rep goal climbs — 10 reps this week means 11 next. Hit the top of the rep range on every set and the weight goes up, with reps reset to the bottom of the range.

Reps in reserve — how many clean reps you leave in the tank. If a set says 1 RIR, stop one rep short of failure. Early weeks run more RIR, and it tightens as the block builds.

If you land under the rep range two sessions in a row, CheckFit pulls that lift back about 10% so you can rebuild momentum. It's per-lift — the rest of your program keeps progressing.

The final week of each block cuts volume roughly in half at the same weights, with high RIR. You recover, then start the next block fresh.

The moment you finish a workout. Next week's targets are written immediately from what you logged.

You hit the top of the range on every set, so the weight went up. The climb starts again at the new load — that's the system working.

You're mid-range. Reps climb first; the weight moves when you own the top of the range on every set. Chasing the extra rep IS the progression.

About 5 lb on big compound lifts, 2.5 lb on isolation work, snapped to weights that actually exist on your equipment.

Yes — the rep range itself climbs as you master it. Add external load on moves like pull-ups and dips and they progress by weight like everything else.

Backwards, on purpose: progress means less assistance. The target assist drops as you get stronger until you don't need it.

Yes. At the end of each week your ratings adjust per-exercise volume for the next one, and consistently bad joint stress flags an exercise to swap.

You don't need to — the next block rebuilds from your current strength, which is what repeating a block is trying to approximate anyway.

The Technique tab inside a workout, or Profile → Exercises for the full library.

Every movement in the library is ranked for stimulus versus fatigue, and each one in your program has a written reason — open the exercise and read Why This Lift.

Yes — Replace Exercise in the workout menu. Rate an exercise poorly for joint stress and CheckFit will suggest replacing it on its own.

The muscles the exercise targets. It's a map, not decoration — check it when you're not sure what a lift is for.

Estimated one-rep max, computed from your weight and reps. It's the cleanest single number for tracking strength on a lift across rep ranges.

Email hello@checkfit.com — the library grows from exactly these requests.

Not as a formal structure yet. You can log any two exercises back to back — the tabs make switching quick.

For lifts you've logged, it's your history. For new ones, CheckFit estimates a starting point from your profile and the lifts it has seen you do — expect it to be close, then correct it once.

Weight times reps, summed across everything you lifted. It's the broadest single measure of how much work you're doing, which is why it leads the Progress tab.

A new best estimated one-rep max on a lift. Heavier weight or more reps at the same weight can both set one.

Rest days and skipped days show as empty space on purpose. A truthful axis beats a pretty one.

Tap a bar, then tap View Workout in the tooltip.

One week through all time. The week view runs Monday to Sunday.

Consecutive weeks with at least one logged session. Miss a whole week and it resets — show up and it doesn't.

By design — deload cuts volume roughly in half so you recover. A drop that week is the program working, not you slipping.

Volume and strength aren't the same number. Heavier weight for fewer reps can lower volume while your e1RM climbs — check the lift's Stats tab for the real story.

The plan calculates calories and protein from your weight, goal, and activity; carbs and fat fill in the rest. Tap the sliders on Nutrition to recalculate from scratch — or enter your own targets manually.

No — training works fully without it. But body composition is mostly won in the kitchen, so the tracker is there when you're ready.

On the Nutrition tab, tap Set Your Goals: current weight, target weight, pace, and activity level. CheckFit calculates your daily calories and macros from there.

Describe what you ate in plain words — "chipotle chicken bowl with rice, beans, and guac" — and CheckFit estimates the macros. You review and adjust before anything is saved.

Yes — scan a package and the food fills in.

They're estimates — good ones, better with portion sizes and brand names. Everything is editable before you log it, and consistency matters more than perfection.

Tap it to edit, swipe left to delete.

Yes — use the arrows at the top of the Nutrition tab to move between days.

Yes. Tap the sliders icon on Nutrition → Edit Targets and type exactly what you want. Recalculating the plan later replaces them.

Recalculate your plan with a new goal — maintain, keep cutting, or build.

The evidence lands around 0.7–1 g per pound of bodyweight per day for lifters. CheckFit sets your number in the plan — hitting it daily matters more than the decimal.

No — your activity level is already baked into the target. Eat your number, train, stay consistent.

Around 0.5–1% of bodyweight per week keeps muscle while fat comes off. The wizard's pace options stay inside that range for a reason.

Far less than daily totals. Spread protein across the day, eat something with carbs and protein within a few hours of training, and don't sweat the rest.

Recalculation uses your current weight and goal — as those move, so do the numbers. That's the point of redoing it every so often.

With a coaching connection, your coach sees your programs, logs, and progress in read-only coach view.

No — coach view is read-only today. Your training stays yours.

Profile → Coaching.

Yes — coaches switch between connected athletes inside the app.

Yes, read-only, same as training. They can see targets and logs but can't change or log anything for you.

In Profile → Membership, tap Manage Subscription. You can cancel anytime — your access continues until the end of your billing period.

Subscriptions through Apple are refunded by Apple.

Profile → Subscription. Billing itself runs through Apple, so changes happen in your Apple ID settings.

Checkfit is app-only. Download it from the App Store or Google Play and subscribe right in the app — monthly or annual, cancel anytime.

Make sure you're signed in with the same Apple ID that made the purchase. If it still doesn't appear, email hello@checkfit.com and we'll sort it out.

No. Your training history stays with your account.

Current pricing is on the subscription screen in the app — it varies by region, so the screen is the source of truth.

Profile → Account.

Profile → Account, or just recalculate your nutrition plan — it asks for current weight and saves it.

Yes — switch units in Profile → Account.

Email hello@checkfit.com from your account email and we'll remove your account and data.

Your data is stored securely, encrypted in transit, and never sold. It exists to run your training — nothing else.

Yes — sign in with the same account and your data follows.