Forge Fitness

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change you.

AI-powered training that adapts to your body, your schedule, and your goals.

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Forge Fitness

Building your plan

Analyzing your profile...

Processing your fitness goal & history
Calculating optimal training volume
Building your week-by-week progression
Calibrating recovery & rest protocols
Generating personalized exercise library
🎯

Your plan is ready.

8 weeks. Built around your goal, schedule, and equipment.

WEEK 1 · DAY 1
Full Body Strength
⏱ 45 min 📈 Intermediate 🏋️ Full gym
8-WEEK PROGRESSION

PLAN
8 Weeks · Personalized to your schedule and equipment
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This Week
TODAY'S WORKOUT · DAY 1

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⏱ — min 💪 6 exercises 🔥 ~250 cal
0
Workouts
0
Day Streak
1
Program Week
❤️
HRV & Readiness
Log today's reading
🥗
Nutrition
Track macros
🏃
Running
Log a run
🤖
AI Coach
Ask anything
🎥
AI Form Guard
Scan your lifting form
📸
Progress
Photos & weight log
CONTENT HUB
Build your brand while you train.
Weekly schedule, hook formulas, filming tips & hashtag strategy — all inside the app.
📲
⚡
Strength Log & Stats
Track PRs & progressive overload
→

Today's Workout

Progress 0 of 6 done
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🔥 1-day streak

Session complete.

6
Exercises
—
Minutes
~250
Calories

Progress

Progress Photos

Week 1

📷 Tap to add

Current

📷 Tap to add
Body Weight
150lbs
This Week
Milestones
Recent Workouts

Nutrition

Track your daily macros & calories

Calories today
0 / 2000 kcal
Remaining
2000
Protein 0g / 150g
Carbs 0g / 200g
Fat 0g / 65g
Log a Meal
Calories
Protein (g)
Carbs (g)
Fat (g)
Today's Log

No meals logged yet today.

Daily Targets
Calorie target
Protein target (g)
Carbs target (g)
Fat target (g)
Water Intake
0
ml / 2000ml goal
💧

HRV & Readiness

Track your recovery with data from Apple Watch, WHOOP, Garmin or Polar

Your Device
⌚
Apple Watch
SDNN · Health app
🟥
WHOOP
RMSSD · Recovery tab
🟦
Garmin
RMSSD · Connect app
🔴
Polar
RMSSD · Flow app
Today's Readiness
—
No reading today
Log your HRV below to get your daily training recommendation.
Log Today's HRV

Open your device's app, find your morning HRV reading, and enter it below.

ms

Typical range: 20–100ms. Higher = better recovery.

7-Day Trend
——— ——— Today
What is HRV?

Heart Rate Variability (HRV) measures the variation in time between heartbeats. A higher HRV indicates your nervous system is well-recovered. A low HRV signals fatigue — ease off intensity or prioritize sleep.

After 7 days, your score becomes personalised to your baseline:
110%+ of baselineEXCELLENT — Push hard
95–109% of baselineGOOD — Train as planned
80–94% of baselineMODERATE — Reduce intensity
Below 80% of baselineLOW — Rest only
Where to Find Your HRV
⌚
Apple Watch
Health app → Browse → Heart → Heart Rate Variability. Check last night's overnight reading. Apple uses SDNN — values typically run 20–65ms, lower than other devices.
🟥
WHOOP
Open WHOOP app → Recovery tab → scroll to HRV. Uses RMSSD — typically 40–100ms. Log this morning's figure.
🟦
Garmin
Garmin Connect app → Health Stats → HRV Status. Uses overnight RMSSD average. Check the "Last Night" reading each morning.
🔴
Polar
Polar Flow app → Diary → Nightly Recharge. HRV reading shown in the Nightly Recharge card each morning.

Profile

Your info & settings

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—
Free plan
Your Name
Training Settings
Primary Goal
Experience Level
Session Length
Equipment
Your Stats
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Workouts
0
Best Streak
1
Program Week
Subscription
Free Plan
1 workout per week
FREE
Weight Units
Your Data
Account
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Running

Track your cardio and pace progress

0
km this week
0
Total runs
—
Best pace
Run History
No runs logged yet. Lace up.

AI Coach

Ask anything about training, nutrition, or recovery

Hey. Ask me anything — form, programming, nutrition, recovery. I'll give you a straight answer.

Content Hub

Build your fitness brand while you train

WHY THIS MATTERS

The best fitness accounts don't show perfection — they show the process. One honest post per day compounds into an audience, accountability, and eventually income. Your transformation is your content.

Your Weekly Content Schedule
Monday — Transformation Monday
Side-by-side photo comparing last week vs this week. Honest caption about what's working.
Wednesday — Workout Wednesday
15-second clip of your hardest exercise. Show the struggle — not just the flex.
Friday — Fuel Friday
What you ate to fuel this week's training. Simple meal photo + macro breakdown.
Sunday — Reflection Post
What you hit, what you missed, and what you're going into next week with. Authenticity wins.
Proven Hook Formulas
THE CONTRAST HOOK
"90 days ago I couldn't do a single pull-up. Today I did 12. Here's what actually changed."
THE MYTH-BUST HOOK
"Stop doing [X]. I wasted 6 months doing this before I learned [Y]."
THE HONEST STRUGGLE HOOK
"I almost skipped today. I'm glad I didn't. Here's what week 4 actually looks like."
THE ROUTINE REVEAL
"What my morning looks like now vs 3 months ago. The gym changed everything."
Filming Your Workouts
Phone angle = 45° low shot
Set your phone on the floor facing up slightly. Makes every exercise look more cinematic and powerful.
Film in sets of 3
Record 3 clips per exercise — start, middle, finish. You'll always have something usable.
Slow motion for max effect
240fps on your phone. Even basic exercises look elite in slow motion. Use it on your heaviest set.
Natural light > gym lighting
If you train at home, film near a window. Gym lighting washes you out — a ring light is worth $25.
Hashtag Strategy

Use a mix of sizes — not all massive tags. The sweet spot is 3-4 niche tags + 2-3 mid tags + 1 broad tag.

#fitnessmotivation #naturalbodybuilding #weightlossjourney #homeworkout #gymmotivation #progresspics #forgeai
THE RULE OF ONE

Post for one person — the version of you from 6 months ago who needed to see someone doing this. That specificity is what builds real community. Don't perform. Document.

AI Form Guard

Scan your lifting mechanics to prevent injury and unlock maximum power.

⚠️ For informational purposes only — not medical advice. Consult a qualified professional before starting any exercise program or if you have an existing injury.
1. SELECT EXERCISE
2. MOVEMENT PATTERN
Helps the AI know which joints to focus on — especially important for custom exercises.
3. DESCRIBE YOUR MOVEMENT — OPTIONAL
Helps the AI interpret your joint angles more accurately, especially for unusual or one-sided movements.
4. ADD YOUR LIFTING VIDEO (5–15 SECONDS)
📷
Record Now
Open camera & record your set
📁
Upload Video
Choose from camera roll or files
or drag & drop a video here — MP4, MOV, WEBM up to 50MB
Filming Form Tips
📐
Side Angle (45 degrees)
Film from a 45-degree angle so the AI can map both your spine alignment and joint flexion simultaneously.
⚡
Full Body In Frame
Make sure your entire body—from your feet to the top of the lift—remains in the frame throughout the set.

Strength Log & Stats

Push for progressive overload. Record your volume and outgrow your past self.

LOG A SET
SELECT EXERCISE
WEIGHT (lbs)
REPS
0
Total Sets
0
Lifts Tracked
0%
PR Growth
Personal Records (PRs)
No lifts logged yet. Establish your baselines above.
Lift History
No entries recorded.
🕐 Rest 60s
EXERCISE DEMO