Strength training
Home strength training with dumbbells: 8 weeks of training
A pair of dumbbells and a training plan can help you make noticeable progress.
- 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, the goal is to fit home strength sessions into your regular schedule and learn to work with the dumbbells you have. To start, it's important to know their weight, whether they're adjustable, and how much time you can set aside for workouts. If you don't have heavier dumbbells, you can vary the load with reps, sets, and exercise variations, but your equipment's possibilities aren't limitless.
The coach builds a plan for your level, schedule, available space, and equipment. Data from your Garmin or Apple Watch syncs automatically, and you log the weight used and reps completed. After each workout, the plan is recalculated based on the load and how comfortable the exercises are to do at home.
The first weeks are for choosing movements you understand how to perform and checking whether the schedule works for you. Then the coach adjusts the load based on your logs, without requiring you to increase weight every session. By the end of 8 weeks, you can compare your performance on the same exercises: movement control, number of reps and effort at a familiar weight.
See how 1trAIner works
What you get during 7 days of free access
- At the start of the free 7 days, you fill out a questionnaire: goal, experience, dumbbell weight, other equipment, and free time.
- You get the first week of your home plan with exercises for your equipment and session length.
- You log how the exercises went and note any that felt awkward or uncomfortable; the coach reviews your workouts and adjusts the load or suggests alternative exercises.
How it works
-
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.
-
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.
-
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 “Home strength training with dumbbells: 8 weeks of training”, 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.