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Open a workout from the home calendar, the flame icon or the Workouts page. You can review the exercises and instructions before starting. Start the workout, perform the exercises and log the sets, reps and weights you actually completed.

Choose a weight that lets you complete the suggested reps with control. Start light and adjust during the first few sets. Log the weight you use — it does not have to match the app’s suggestion.

Perform three sets, aiming for 8–12 reps in each. Log the actual number of reps for every set. You do not have to complete the same number in every set.

Open an exercise’s details to see its image or video instructions, setup guidance and execution instructions. The workout’s warm-up instructions are in the separate warm-up section.

Log the sets, reps and weights you actually complete. Timed exercises track duration instead of reps. Log what you did, even when it differs from the plan.

Press and hold the set number to open weight editing. Adjust the weight with the slider, the buttons or by entering a number. Apply the change to one set, that set and the following sets, or all sets of the exercise.

Select 0 kg when using bodyweight only. If you add a plate, weight vest or other extra load, log that added weight. Do not include your bodyweight in this number.

Log the assistance provided by the machine in kilograms. Assistance works differently from a regular training load: less assistance makes the exercise harder. PALOFIT accounts for this when progressing these exercises.

For a regular rep-based set, the first tap marks the set complete at the top of the suggested rep range. Each subsequent tap reduces the logged reps by one. Check your entries before ending the workout: the completed-workout summary is not currently an editing view.

The rest timer starts after you mark a set complete when a rest is planned before the next set or exercise. The rest duration depends on the workout and exercise. You can skip the timer when you are ready to continue.

Program planning uses your goal, experience level, training days, workout duration and available equipment, among other information. Logged performance and feedback inform future weight suggestions. Active restrictions and the load reductions you select in the app are also considered. PALOFIT programs are based on current research.

A suggestion may increase when your logged sets and reps show that you are meeting the target with the current weight. Your exercise feedback also matters. Increases are limited according to experience and training block; the weight does not need to increase every workout.

The same weight may still be suitable if you have not reached the target reps or the workout felt hard. PALOFIT may suggest less weight when performance falls short of the target. A deload week or a load reduction you activate can also lower the load.

Yes. If you log clearly fewer reps than the target, PALOFIT may reduce the weight for the remaining uncompleted sets of that exercise. You can review the suggestion and adjust the weight yourself.

Exercises generally stay the same throughout a training block so you can practice technique and compare performance with earlier workouts. Exercise changes happen particularly at the start of a new block, when suitable alternatives are available.

Yes. Exercise variation has three options: low, balanced and high. Balanced is the default. The choice affects the next training block’s exercises, rather than changing the current block immediately.

PALOFIT’s own program follows six-week training blocks, with a lighter sixth week called a deload. Training load is reduced through measures such as fewer sets or lower weights. This planned phase gives muscles, tendons and the nervous system time to recover and supports further progress — it does not mean earlier progress has been lost.

The planned deload week cannot currently be moved separately. You can still lighten an individual workout or activate a temporary load reduction when you need one.

The next block continues your program using earlier logs. Some exercises may stay and others change, depending on your variation setting and suitable alternatives. Your training history does not reset when a new block starts.

On the Progress page, you can follow your training history and exercise-specific results. Progress can mean more weight or more reps with the same weight. More confident technique and more consistent training also show improvement. Compare several weeks — every workout does not need to be better than the last.

Open the exercise details or actions and select Swap exercise. Search alternatives by name and filter by muscle group. When you choose a different exercise, its sets and reps may also be adjusted to suit it.

A swap in a program workout is saved to that exercise slot for that training day for the current block. It may therefore appear in the same day’s workouts in later weeks. The next block’s exercise choices are generated separately.

In Profile’s Exercise preferences, search for exercises and add them to favorites or the Do not suggest list. Favorites are preferred when they fit the workout. Blocked exercises are excluded from automatic suggestions. A favorite is not guaranteed to appear in every workout.

Yes. Choose the location and available equipment in Profile’s Training location settings. You can customize a preset location’s equipment in your own copy. You can also create a location for home or another gym.

Change training days in your profile settings or the week-editing feature. Changes may update workouts you have not started. Completed or ongoing workouts are not rebuilt in the same way as future workouts.

A missed workout is not automatically marked complete, and its completion does not carry over to the next week. Open the app and check your current program. You do not need to double up later to make up for missed sessions.

A program workout belongs to your planned training week. An extra workout is a separately selected session and does not automatically replace a program workout. The 30-, 45- or 60-minute duration you choose for a gym or home extra workout applies to that session, not your program’s duration setting.

In Profile > Health and body, Illness and training load lets you apply a temporary load reduction. Pain or injury lets you describe exercise restrictions. These settings help adapt training, but they are not a medical assessment of whether training is safe for you.

Yes. If you want to train more often regularly, change the number of training days in settings so the program is planned around your new rhythm. For a one-off additional session, choose an extra workout. It does not automatically replace a workout in your program.

No. You can use the program and log workouts without a separate device. Connecting health data is optional and adds information about activity and recovery.

Connect it in your profile’s health data settings. On iPhone, PALOFIT uses Apple Health; supported Android devices use Health Connect. Your watch or ring’s own app must first share the relevant data with the same health service.

On iPhone, supported data includes workouts, steps, active energy, sleep, resting heart rate and heart rate variability. The current Android Health Connect integration reads workouts, steps, active energy, sleep and resting heart rate. Availability depends on your device, the data it produces and your permissions.

On iPhone, completed PALOFIT workouts can be saved to Apple Health when the connection and necessary permissions are enabled. On Android, the connection currently reads data only: PALOFIT does not yet write workouts to Health Connect.

Workouts saved to the health service can appear in PALOFIT’s weekly rhythm and training history. They do not automatically mark a PALOFIT program workout complete. Imported workouts and program completions are separate.

Daily readiness describes your current situation using available health data and your own baseline. PALOSCORE brings together four aspects of training: training rhythm, activity, load and recovery. Neither is a medical assessment.

Daily readiness may suggest lightening today’s workout. You choose whether to apply this daily reduction and can remove it. It is separate from adaptations you set for illness or pain.

Not every device produces every type of data, and some data may not have reached your phone’s health service yet. First check that it appears in Apple Health or Health Connect and that PALOFIT has read permission. Some recovery estimates also need several days of baseline data.

No. Nutrition provides recommendations and guidance for putting meals together. It is not a calorie diary of what you ate. The numbers shown are targets and estimates, not an automatic record of your intake.

The automatic energy estimate uses profile information such as weight, height, age group and the number of training days. Your nutrition goal affects the calculation, and dietary preferences also affect nutrient distribution. Missing information is replaced with assumptions, so keep your profile up to date.

Not directly. The automatic daily target accounts for activity through the training days in your profile. Active energy from your watch may appear as extra information, but is not simply added again on top of that target.

Change your diet and nutrition goal in nutrition settings. You can also set your own daily energy target, overriding the automatic estimate. Clear that custom target to return to the calculated suggestion.

Weight history is stored separately for each user on this device. Your latest saved weight also updates your profile, where it is used for estimates such as energy and protein needs. The full weight history does not currently transfer automatically to another phone.

A free period activated by invitation ends without a charge and does not itself start a paid subscription. A trial started through an app store is different: check its renewal and terms in the purchase confirmation. An invitation period does not cancel an existing paid subscription either.

Open Profile > Subscription > Manage subscription. Cancel an App Store purchase in your Apple account’s subscriptions, or a Google Play purchase in Google Play subscriptions. Deleting the app does not cancel a subscription.

Open Profile > Subscription and select Restore purchases. Use the same Apple or Google account you purchased with, and the correct PALOFIT account. If access is not restored, contact support.

Make sure you confirmed the invitation and signed in to PALOFIT using the same email address. With Sign in with Apple, choose Share My Email and check the address. Hide My Email can give your account a different address, preventing automatic activation. Contact hello@palofit.io if you need help.

You can use a workout that has already been loaded while offline. Program-workout completion data can be saved on the device pending sync, but uploading it needs a connection. Not all content and features work offline, so open the workout you need in advance.

Use Resume workout to continue an unfinished session saved on this device. An ongoing session’s data is different from a completed workout saved to the server. Do not delete the app to troubleshoot a save problem before checking that your data is safe.

Open Profile > My info > Delete account and follow the instructions. Deleting an account is separate from canceling an app store subscription, so cancel any paid subscription separately.

Email hello@palofit.io. Explain what you tried to do, what happened and whether you use iPhone or Android. A screenshot and the app version help us investigate. You can send feature ideas to the same address.

No. PALOFIT, Daily readiness, nutrition guidance and post-workout feedback are directional training and wellbeing information. They are not a diagnosis, treatment advice, a medical device result, or a decision that training is safe. If you have pain, a medical condition, an injury, pregnancy, or feel unsure, lighten or stop training and ask a healthcare professional.

Always follow the equipment manufacturer’s instructions, adjust equipment to fit you, and check that the space and equipment are in safe condition. Do not use broken machines, weights or accessories. If you are unsure about technique or setup, ask for in-person guidance before training.