Train smarter

Practical advice for training at home: simple workouts, fixes for the most common form mistakes, and how the AI coach sees you.

• A 20-minute beginner full-body workout (no equipment)A simple bodyweight workout for beginners with squats, push-ups, lunges, planks and jumping jacks, plus a four-week plan to keep progressing.5 min read
• How to warm up before a workout: a 5-minute routineWhy warming up matters and a five-minute routine that gets your joints, muscles and heart ready to train, with versions for legs, upper body and cardio.3 min read
• How many sets and reps should you do?A plain-English guide to sets, reps and rest for strength, muscle and endurance, how to tell when a set is hard enough, and a sample week.3 min read
• Progressive overload at home: keep getting stronger without a gymSeven ways to keep making bodyweight exercises harder as you get stronger, step-by-step progressions for each movement, and what to do when you plateau.3 min read
• Rest days: how much recovery do you need?How many rest days to take, what to do on them, how to tell normal soreness from pain, and the sleep and food habits that help you recover.3 min read
• Knees caving in when you squat? How to fix itWhy knees cave inward during squats and lunges (knee valgus), with five cues, three drills and an ankle check to keep them tracking over your toes.3 min read
• Hips sagging in push-ups and planks? How to fix itWhy your hips sag or pike during push-ups and planks, how to set up your hands and elbows, and a four-week progression to a straight-line push-up.3 min read
• Wobbly, shallow lunges? How to fix your balance and depthHow to stop wobbling in lunges: the right stance width, forward versus reverse lunges, and how to get deep enough for every rep to count.2 min read
• How to hinge: learning the Romanian deadliftThe hip hinge explained: how a Romanian deadlift differs from a squat, how to keep your back flat, and three drills to learn the movement at home.3 min read
• Leaning back in the shoulder press? How to press straight upWhy your lower back arches when you press overhead, and how to brace, stand and choose a weight so the press stays in your shoulders.3 min read
• Stop swinging your bicep curls: how to curl with strict formWhy curls turn into swings, and how to keep your elbows still, use the full range and pick a weight that actually trains your biceps.3 min read
• How long should you hold a plank?Why good form beats long holds, how long to hold a plank at each level, and how to make it harder without holding it for minutes.2 min read
• How to set up your phone for AI form trackingWhere to put your phone for each exercise, how far away to stand, and the light and clothing that help an AI coach see your body clearly.3 min read
• How AI form tracking worksHow TRACK AI turns a phone camera into a coach: body tracking, joint angles, rep counting, form checks and scores, and why your video never leaves your device.3 min read