Strength training
Home strength training with dumbbells: 8-week preparation
A pair of dumbbells and a plan — that's enough for noticeable progress.
- 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, 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 finding movements that make sense 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 how you perform the same exercises: movement control, number of reps, and effort at a familiar weight.
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 your completion and note any uncomfortable exercises; the coach reviews your workouts and adjusts the load or finds a replacement.
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 “Home strength training with dumbbells: 8-week 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.