Your fitness
Where are you starting?
Be honest. Your program gets built around this.
Beginner
Little or no training history. Getting started.
Intermediate
Training regularly for 6+ months.
Advanced
2+ years of consistent, structured training.
Athlete
Competitive or sport-specific background.
Daily activity (outside of workouts)
Select...
Sedentary — desk job, mostly sitting
Lightly active — some walking, light movement
Moderately active — on my feet a fair bit
Very active — physically demanding job or lifestyle
How long have you been training?
Select...
Never really have
Less than 6 months
6 months – 1 year
1–2 years
2–5 years
5+ years
Goals
What are you after?
Pick the one that matters most right now.
Anything else you want your coach to know? (optional)
Schedule
When can you train?
Pick your training days. Your coach only sends workouts on these days — rest days get encouragement instead.
Training days
Select 2–6 days. These are the only days you'll receive workout texts.
Session length
20 min
30 min
45 min
60 min
90 min
Equipment
What do you have?
Select everything available to you. Your workouts are built around this.
Health notes
Anything your coach needs to know?
All optional. But the more we know, the safer your program.
Injuries or physical limitations
Medical conditions (optional)
I am currently pregnant or recently postpartum
Recent surgeries or physical therapy (optional)
Training style
How do you like to train?
This shapes how your program is structured.
Progressive overload
Gradually increase weight, reps, or volume over time. The classic approach.
HIIT
High-intensity intervals. Short, intense, efficient. Burns calories fast.
Strength-first
Low reps, heavy loads. Getting strong is the priority.
Hypertrophy
Muscle growth focus. Moderate weights, higher volume, controlled tempo.
Functional fitness
Movement patterns that help in real life. Balance, mobility, real-world strength.
Calisthenics
Bodyweight mastery. Progressions from beginner to advanced movements.
Low impact
Joint-friendly. Great for recovery, injury history, or just getting started.
Endurance base
Building aerobic capacity and stamina over time. Run further, last longer.
Not sure — you choose
Your coach picks the best approach based on everything else you told us.
Nutrition
How do you eat?
Your evening check-ins will include nudges based on this. You can always change it.
Nutrition approach
Balanced / flexible — I eat a bit of everything
High protein — protein is the priority
Keto / low-carb
Paleo
Intermittent fasting
Plant-based / vegan
Mediterranean
Calorie-aware / tracking macros
Intuitive eating — no rules
No nutrition guidance needed
Dietary restrictions (select all that apply)
Foods you dislike or won't eat (optional)
Important
Before we proceed.
Please read and acknowledge the following to continue.
Always check with your doctor before starting a new workout program — especially if you have any injuries, medical conditions, or haven't exercised in a while.
Almost there
One last step.
Your program is built. Your coach is ready. Let's make it official.
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Annual
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Monthly
TrainSMS — Personal AI Coach
$149
/year
$239.88
Save $90 (38%)
~$12.42/month — billed once a year
✓ 7-day free trial — cancel anytime
Daily personalized workout via SMS
Evening check-in and progress tracking
Full 4-week progressive program
Equipment and injury-aware exercises
Nutrition check-ins based on your approach
TrainSMS — Personal AI Coach
$19.99
/month
Billed monthly — cancel anytime
✓ 7-day free trial — cancel anytime
Daily personalized workout via SMS
Evening check-in and progress tracking
Full 4-week progressive program
Equipment and injury-aware exercises
Nutrition check-ins based on your approach
Saving your profile...