Your guide to
training with PepFit Coach.

Using the training guides, step by step

1. 1

   Pick your training guide

   Go to Training Guides or use the picker on the homepage. Choose Women or Men, then your age group: 18–29, 30–49, 50–64, 65–79 or 80+. Taking a prescribed GLP-1 medicine? Start with the GLP-1 Strength Companion.

2. 2

   Read “Before you start”

   Every guide opens with safety checks. If you have a heart, lung, kidney or metabolic condition, are pregnant, or get chest pain, dizziness or unusual breathlessness, get medical clearance before you begin.

3. 3

   Follow “Your week”

   Each guide gives a 7-day schedule: which days are strength sessions, which are cardio or walks, and which are rest. Rest days are part of the plan; muscles get stronger while you recover.

4. 4

   Warm up every session

   Spend 5–8 minutes on the listed warm-up before your first exercise. It raises your heart rate and loosens the joints you are about to train.

5. 5

   Do each exercise, watching the demo

   Every exercise has an animated demo. Watch a few reps before you try it, then read the coaching cue underneath. The faint outline shows where the rep should finish.

6. 6

   Progress a little at a time

   When you can do the top of the rep range on every set with good form, make it slightly harder next session: a few more reps, one more set, or a small step up in weight. Change one thing at a time.

7. 7

   Download the PDF to train offline

   Tap Download PDF on any guide to save or print it. Many people tick off sessions on a printed copy and keep it in their gym bag.