How to follow a plan
- Train 3 times a week with at least one rest day between sessions.
- If a session felt very hard, repeat it before moving on. That is normal.
- Missed a week? Go back one week and continue.
- At the end, repeat the test and save the result in My progress.
For whom
The plans are for healthy adults. If you have heart, joint or other health problems, check with a doctor before starting. Stop and rest if you feel pain, dizziness or chest discomfort.
Questions and answers
Can I do two programs at once?
Yes, for example the 5 km plan and the push-up plan fit well together. Gymvert saves progress for each program separately.
What if I cannot finish a session?
Do as much as you can with good form, rest, and repeat the session next time.
Is my progress saved?
Yes, in this browser on this device. To move it to another device, save a backup file in My progress.
How it is calculated: sources
- ACSM’s Guidelines for Exercise Testing and Prescription, 11th ed. 2021.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708.
Gymvert gives general information for healthy adults. It is not medical advice. If you have a health condition, are pregnant, or are unsure, talk to a doctor before changing your training or diet.