Strength training
Gym basics for a beginner: 8 weeks of preparation
Squats, pulls, and presses: learn the basic movements without rushing.
- Training timeframe
- 8 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Said it out loud
And it's in progress
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
This 8-week plan introduces squats, pulls and presses without rushing to lift heavier weights. It takes regular practice, suitable exercise variations and a load that lets you control each movement. Everyone learns technique at a different rate: the schedule is no reason to make an exercise harder before you are ready.
The coach builds a training plan around your starting level, schedule and equipment, explaining the exercise order and how to perform each movement. Data from a Garmin or Apple Watch syncs automatically, but does not replace your notes on weights, reps and anything you found difficult. After each workout, the plan is recalculated based on this information 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.
See how 1trAIner works
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 record the sets you completed and any questions about the exercises; the coach reviews your notes and updates the training plan.
How it works
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1
You tell us about yourself
Share your level, how many days a week you can train, and your race date or target date. It takes five minutes in the chat or by filling out a questionnaire.
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2
You get a plan
The coach designs a training cycle leading up to your goal and lays out each week day by day: what to do, at what pace, and the purpose of each workout.
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3
The plan follows you
Workouts from your watch sync automatically, and you get feedback in the chat. Miss a session or get sick? Your weekly plan is adjusted.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is based on your goal, level, and available time. With a Garmin or Apple Watch, the plan can be tailored more precisely — the coach can see your heart rate, sleep, and actual weekly training volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card details are not stored, and you renew manually using 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 the coach know in the chat. Your plan is currently built around “Gym basics for a beginner: 8 weeks of preparation”, but race dates can change, injuries happen, and vacations come up. The coach will adjust your training cycle to fit your new circumstances.
In the blog
The first 7 days are free, no card needed. No automatic charges: you renew your subscription 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.