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Gravl Essentials: Set Up Your Fitness Plan
Gravl Essentials: Set Up Your Fitness Plan

Crush your first workout - Gravl Basics

Goran avatar
Written by Goran
Updated this week

Gravl is an AI-powered training platform that uses a scientific algorithm and your onboarding information to build your personalized Fitness Plan.

To ensure everything is perfectly aligned to your needs, here's how to fine-tune your preferences and review your settings before you hit that "Start workout" button. 
Let's take a look at what you'll find when you open your Fitness Plan.

ROUTINE

In the Routine section of your Fitness Plan, there are three options to choose from:

  1. Routine Library

    You can choose from a selection of scientifically-backed routines tailored to various goals and experience levels. The routines are divided into different muscle group combinations and training frequencies.

  2. AI-Optimized

    If you prefer a hands-off approach, let Gravl's AI target the ideal muscle groups in each workout based on your current recovery state and goals.

  3. Custom routine

    If none of the previous options meets your needs, here you can create fully personalized routines by choosing muscle groups or workouts you've saved in the Favorites section.

💪🏼 Gravl Tip:

New to weight lifting? Our AI-Optimized option is a great start. It prioritizes muscles based on your progress and recovery, ensuring balanced and effective workouts.

FITNESS GOAL

Select from four options designed to meet your needs and reach your fitness goals.

  1. Build muscle and get toned: This goal focuses on hypertrophy training and utilizes pyramid sets, aiming to improve your weights in every workout to help you increase muscle mass and get toned. It's a great option for most users looking to transform their body.

    (Beginner, Intermediate and Advanced)

  2. Enhance general fitness: Choice for those seeking to improve overall fitness and increase endurance by lifting consistent weights and learning new exercises.

    (Beginner)

  3. Improve conditioning: This one excludes machines and focuses on shorter rests and higher rep ranges for those wanting to increase their heart rate and caloric expenditure through compound movements with lighter weights.

    (Intermediate)

  4. Get stronger: Ideal choice if you wish to focus on compound exercises lifting heavy weights in lower rep ranges and train fewer muscles per workout. Recommended for those aiming to improve their maximum strength.

    (Advanced)

WEEKLY GOAL

  • Set your preferred training frequency: Choose the number of days you want to work out each week, ranging from 1 to 7. This allows you to create a plan that fits your schedule and fitness goals.

  • Beginners and intermediates: Aim for 2-4 days per week to allow for sufficient recovery between sessions.

  • Advanced users: can train 5-6 days per week to push their limits and maximize their gains.

  • The frequency should be adjusted based on intensity, experience level, recovery capacity and time availability.

💪🏾 Gravl Tips:

Start slow and gradually increase the frequency as you become more fit.

Listen to your body and take rest days when needed.

If you feel fatigued or sore, take a day off and recover.

FITNESS EXPERIENCE

Selecting the right level will help us tailor the perfect plan for you. Pick the one that best describes your situation.

  1. Beginner: You are new to the gym or in your first year of training, learning fundamentals and building a solid base. Your focus is on mastering essential exercises and equipment, discovering how your body responds to training, learning proper form to prevent injuries and developing a consistent workout habit.

  2. Intermediate: You have been lifting for 1-3 years and have a good understanding of basic exercises and training principles. You seek to take your workouts to the next level and your focus is on progressive overload by increasing weight, sets or reps to continue building muscle and strength. You might want to explore different training splits or incorporate new exercises into your routine.

  3. Advanced: You are a seasoned lifter with over 3 years of dedicated training under your belt. You have achieved significant gains in strength and muscle and are no stranger to complex movements. You're likely incorporating advanced training methods and may have specific goals.

VARIETY LEVEL

Tell us how you'd like the exercises to vary in your routine.

  1. Consistent: Prioritize essential exercises and repeat those throughout your workouts. This approach allows you to set the main goal on mastering proper form and technique. Progress tracking is easy as you can simply focus on increasing the weight or reps over time.

  2. Balanced: Combine a mix of repeated and new exercises. This provides a good blend of consistency and variety, keeping you engaged and challenged while still allowing you to track your progress.

  3. Varied: If you want to keep things fresh and exciting, choose this option for constantly changing exercises in every workout. It can be challenging for progress tracking, but it's a great way to explore different exercises and movements.

💪🏻 Gravl Tip:

If you are new to lifting, we suggest choosing "consistent". It will help you learn the proper form for key exercises and build a strong foundation.

DURATION

How much time would you like to dedicate to your workout sessions? Select between 30 and 90 minutes. The rest time between the sets will be taken into account when creating your workouts.

💪🏿 Gravl Tips:

  • There is no one-fits-all solution, but generally, we recommend a session duration of no longer than 60-75 minutes since longer workouts don't necessarily translate to more muscle gain. With the intensity of Gravl sessions, you can achieve your goals in shorter timeframes.

  • Don't spend too much time in the gym 🏋🏻‍♂️ - you're more likely to maintain focus and intensity throughout your workout if your sessions are not too long.

  • Select a session duration that fits into your schedule. This will make it easier to stick to your fitness routine.

Ultimately, the ideal duration of your workouts will depend on your experience, goals and preferences. Since you can change it with ease, you can experiment with different lengths and find what works best for you.

  • If you want to change the duration just for your next session, without impacting your general setting, you can do that by tapping the quick filter icon on the "Next workout" card.

ALL DONE?

Not so fast! ❌ Before you can hit those weights, we need to know what equipment you have available. We don't want to recommend exercises that you can't actually do. So please go ahead and set up your Gym profile.
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READY, SET, GO!!!

Now that you've mastered the basics and set up your gym, you're ready! ✅ Just hit that "Start workout" button and begin your personalized fitness journey. Stay consistent, enjoy the results and don´t forget to have fun! 😉

Want to explore even more options? Dive deeper into our advanced customization and take a look at: "Gravl Advanced: Your Plan, Your Way".

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