Strength training
Strength training in the gym: 8 weeks of preparation
A program tailored to your level and goal, with weight progression and clear technique.
- 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.
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 a load you can control with good form are selected. In the following weeks the coach suggests adding weight or reps if the current work feels confident. By the end of 8 weeks, your logs will help assess progress: what changed in working sets, technique, and consistency.
What you get during 7 days of free access
- During the first free 7 days you fill out a questionnaire: goal, gym experience, limitations, equipment, and available 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
-
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.
-
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.
-
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 “Strength training in the gym: 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.