Guides & calculators

Alongside the Bodywise Coach app, we publish free evidence-based beginner training and nutrition guides and calculators on the Bodywise Hub. They are open to read without an account, and they are a good place to start if you want to understand the reasoning before deciding whether the app is for you.

Getting started at the gym

How to start going to the gym
Your first gym session checklist
Beginner gym plan

Build muscle

How much protein do you need to build muscle?
Protein calculator
How a calorie surplus works for muscle gain
Bulking calorie calculator

Training

Sets and reps for beginners
Progressive overload explained
How long should a workout be?

Nutrition

Beginner meal plan
High-calorie foods to gain weight
Muscle-building foods on a budget

Want the plan built for you instead?

Bodywise Coach is the paid app: it sets your training and nutrition targets from your own details, builds the sessions and meals, and adjusts them as you go.

Start your 14-day Pro trial

Available on the App Store. Cancel anytime before the end of your 14-day trial.