Strength training
Gym basics for a beginner: 8 weeks of preparation
Squats, pulls, and presses: learn the basic movements without rushing.
- Training horizon
- 8 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
An 8-week plan helps you get acquainted with squats, pulls, and presses without racing for weights. You need regular practice, suitable exercise variations, and a load that lets you keep control of the movement. The time it takes to master the technique is individual: the calendar is no reason to make the exercise harder before readiness.
The coach builds a plan around your starting level, schedule, and equipment, explains the order of exercises and guidelines for execution. Data from a Garmin or Apple Watch syncs automatically but doesn't replace your notes on weights, reps, and difficulties. After each workout, the plan is recalculated based on that data and how you feel.
First, you get acquainted with the movements and learn to choose a manageable load. In the following weeks, the exercises are repeated to reinforce the skill, and progressions are added based on readiness. Progress isn't just the weight on the barbell, but also more confident execution, a clear workout order, and the habit of logging your results.
What you get during 7 days of free access
- You start the free 7 days with a questionnaire: why you're going to the gym, what experience you have, limitations, and time for workouts.
- You get the first week of the plan with a warm-up, accessible variations of basic exercises, and explanations of the load.
- After workouts, you describe the sets you completed and questions about the exercises; the coach reviews your notes and updates the plan.
How it works
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1
You tell us about yourself
Your level, how many days a week you're ready to train, the race date or goal deadline. Five minutes in chat or in the questionnaire.
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2
You get a plan
The coach builds a cycle up to your goal and gives you the week day by day: what to do, at what pace, and why this particular workout.
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3
The plan follows you
Workouts from your watch sync automatically, and the review arrives in chat. Missed a session or got sick — the week is rebuilt.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is built from your answers about your goal, level, and available time. With a Garmin or Apple Watch, accuracy is higher — the coach sees your heart rate, sleep, and actual weekly volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card is not saved, and renewal is only manual via the link in the reminder.
Is the coach a person or a program?
1trAIner is an informational service: plans and reviews are prepared by AI based on your data. This is not a medical service and not a substitute for a doctor or an in-person coach.
What if my goal changes?
Let us know in the chat. Right now the plan is built for the goal “Gym basics for a beginner: 8 weeks of preparation”, but moving a race, an injury, or a vacation is normal: the coach will recalculate the cycle for the new conditions.
In the blog
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
Subscription terms are on the plans page and in the public offer. The service provides informational services and does not replace a doctor or an in-person coach.