Strength training
Strength training in the gym: 8 weeks of preparation
A program tailored to your level and goal, with progressive weight increases and clear guidance on technique.
- 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.
Over 8 weeks you can establish a gym routine and figure out when to add load and when to keep it the same. This requires a manageable schedule, logging sets and reps, and attention to technique and rest. Training frequency and starting weights depend on experience, not on a universal standard.
The coach in 1trAIner builds a plan around your level, goal, schedule, and gym equipment. Data from a Garmin or Apple Watch syncs automatically, while you log working weights and how you feel after the workout. After each workout the plan is recalculated based on the work completed and your recovery.
At the start, exercises and loads are selected so you can perform the movements with control. In the following weeks, the coach suggests adding weight or reps if you can confidently handle the current workload. By the end of 8 weeks, your logs will help you assess progress in your working sets, technique and training consistency.
See how 1trAIner works
What you get during 7 days of free access
- At the start of your 7 free days, you fill out a questionnaire about your goal, gym experience, limitations, equipment and available training days.
- You receive the first week of the plan with exercises, sets, reps, and guidance on choosing the load.
- After workouts you log weights and how you feel, and receive workout reviews and adjustments for upcoming sessions.
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 “Strength training in the gym: 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.