1trAIner
AI coach for strength training
AI coach for strength training is a 1trAIner service where artificial intelligence builds and guides a weight training plan. It suits beginners and amateurs who train at the gym or at home. The service plans the season, month, week and day, reviews uploaded workouts and recalculates the week. The first 7 days are free, then 450 ₽ per month or 4999 ₽ per year, with no auto-renewals.
First 7 days free, no card needed. After that 450 ₽ per month or 4999 ₽ per year, no auto-renewals.
How it works
-
1
Tell it about your goal, experience, available equipment and free days — the AI will build a plan from the season down to individual training days based on your level.
-
2
Connect Garmin or Apple Watch through the app, or start without a watch — describe sets and exercises in the chat if device data is unavailable.
-
3
Get your plan in the morning, upload completed workouts and read the review — report missed sessions and schedule changes in words in the chat to adjust the week.
How it differs from a coach and a regular app
| What we compare | 1trAIner AI coach | Personal coach | Regular app |
|---|---|---|---|
| Individual plan | Built around your goal, level, and available days of the week | Tailored to you, depth depends on the coach's experience | A ready-made template, the same for everyone |
| Daily adjustments based on your watch | Every day based on sleep, resting heart rate, and completed workouts | Usually a call once a week | No: the plan doesn't know how you feel |
| Workout review for every session | Automatically after your activity is uploaded | Selectively, for key workouts | Just numbers with no explanation |
| Availability | Around the clock in chat, replies in seconds | During business hours, by appointment | The app is always available, but it doesn't answer questions |
| Price per month | 450 ₽ (or 4999 ₽ per year), first 7 days free | From 5000 ₽ for online coaching | From free to 1500 ₽ for a subscription |
| Who it suits | For amateurs who need a plan and a review without waiting for an answer | For those who value a real person and in-person work on technique | For those who just need to log workouts |
In strength training, sets, reps and rest between them matter: the AI takes into account completed sessions and your messages, as well as combining strength work with running, cycling and swimming in one week.
Ready-made goals
-
Strength training in the gym: 8 weeks of preparation
A program tailored to your level and goal, with weight progression and clear technique.
Open plan → -
Gym basics for a beginner: 8 weeks of preparation
Squats, pulls, and presses: learn the basic movements without rushing.
Open plan → -
Two strength sessions per week: 8 weeks of preparation
The minimum volume that keeps muscles toned alongside running loads.
Open plan → -
Strength for endurance: 8-week preparation
The barbell helps you run faster — if you do it right and without compromising your main workouts.
Open plan → -
Home strength training with dumbbells: 8-week preparation
A pair of dumbbells and a plan — that's enough for noticeable progress.
Open plan → -
Go from zero to 5 pull-ups in 8 weeks
From dead hangs and negative reps to five clean pull-ups.
Open plan → -
Do 30 push-ups in one set in 6 weeks
Thirty push-ups in a row is a matter of smart weekly volume, not willpower.
Open plan →
Frequently asked questions
Will the service work if I have never trained with weights?
Specify what equipment is available and how many days a week you are ready to train. The AI will build a plan for your starting level. It is best to start learning weight movements with an in-person specialist who can see your form.
Do I need a watch for strength training?
You can start without a device by describing sets and exercises in the chat. Garmin transmits workouts, sleep, resting heart rate, variability and readiness; Apple Watch connects through the app. Without a device, this data does not arrive automatically.
Can I combine strength training with running or cycling?
Specify all sports and your main goal, not just the next workout. The service keeps them in a single plan: season, month, week, and day are connected. After an activity is uploaded, the week is recalculated.
What should I do if I missed a week of training?
Write in the chat how many days you missed and when you can train again. The AI coach will adjust the upcoming plan based on your message. There's no need to silently try to fit all the missed sessions into the remaining days.
How is the service different from a live coach?
The plan is created and managed by AI, not a human. Communication happens in the Telegram chat, including voice messages. The service provides informational recommendations and a workout review of uploaded activities, but it does not observe your technique in person.
How much does it cost to use the service?
The first 7 days are free, then access costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges. The free trial lets you get to know the plan and the chat; payment questions can be sent to support@1trainer.ru.
Read on the blog
All articles →-
Volleyball, football, basketball and running in one plan
A game of training is not an "active recovery" day but a full-on intense day. We break down where to place it in the week before a road or mountain race, how many hours to leave before hard work, and why your spring disappears after a long run.
Read article → -
Calves, Achilles, and Feet: What Runners Train Last
We break down calf raises, eccentric lowering, tibialis anterior work, and ankle mobility. We show how to fit them into a running week without extra fatigue before key workouts.
Read article → -
Posterior chain: glutes, hamstrings, and why you shouldn't skip them
We break down how the glutes and hamstrings contribute to running and why squats alone aren't always enough for them. We show how to fit the bridge, hip thrust, Nordic, and single-leg deadlift into your week without draining energy from key workouts.
Read article →
AI coach by sport
- AI coach for running
- AI coach for trail running
- AI coach for marathon
- AI coach for swimming
- AI coach for cycling
- AI coach for triathlon
- AI coach for cross-country skiing
- AI coach for walking
- AI coach for hiking
- AI coach for general conditioning
- AI coach for yoga
- AI coach for weight loss
- AI coach for healthy lifestyle
First 7 days free, no card needed. After that 450 ₽ per month or 4999 ₽ per year, no auto-renewals.
The service provides informational services and does not replace a doctor or an in-person coach. Subscription terms are on the plans page and in the public offer.