Anyone who enters the same code shows up here. Share it with friends at your gym.
Hypertrophy is the set-weighted average of each exercise's growth rating (loaded stretch, full range, loadability). Balance weighs muscle coverage, how evenly volume is spread, and push/pull and quad/posterior-chain symmetry — lopsided programs and gaps lower it.
How active is a typical week for you — job, study and getting around — before any training?
How often a research-backed tip appears on your overview.
Which tips you see. All draws evenly from the whole library; Prefer goal leans toward your main objective; Goal only sticks to it. Either way, a tip you've just seen won't come back up soon.
Tag sessions while you're away so you can see how travel shifts your training. Quickest from the mode button at the top of Workout; while it's on, an ✈ shows on that button.
Everything stays on this device. Back up to a file so a lost phone never costs you your history.
Pick an emoji, or choose your initials instead.
Resistance training done elsewhere — a friend’s routine, a class, a hotel gym. Volume is estimated so your balance and totals stay roughly complete. Cardio lives in the Workout tab → Cardio.
A few quick questions and I’ll build a plan you can use as-is or fine-tune.
The solid line is your overall strength: each lift indexed to its own start (=100), averaged across lifts, so different loads combine into one trend. The dashed continuation is the model's 4-week forecast (80% band). Tap a lift for its full chart.
Muscle size can't be measured, so this projects it from your logged training — “current pace” follows your recent trend, “this plan” assumes progressive overload. Strength (above) is the measured yardstick.
Per muscle, this projection sits beside its weekly sets in Muscle balance.
Strength — each lift's estimated 1RM tracked over time, indexed and averaged; the 4-week forecast is written down before the outcome exists, then graded against what you lift, and your personal parameters update from the errors. Muscle size — a 500-run Monte Carlo from literature-backed parameters (dose, effort, progressive overload, age, sex, experience, individual response), personalised by your learned strength response; the band is the 10–90% range. An estimate with real uncertainty, not a promise.
Volume — effort-weighted work (weight × reps, bodyweight-aware), the solid line. Hard sets — sets taken near failure, the faint line. Each is scaled to its own range so the shapes can be compared; when they part company, you're changing how you train, not just how much. Last 10 weeks. Sessions per week is the counter at the top of Me; PRs are in Strength; body weight is under Body. The method & evidence (PDF) ↗
Pick any exercise for the same muscle group.
Filtered to what you can train with right now.
Pick what's bothering you. We'll quietly swap risky moves for safe same-muscle work until you clear it — your saved plan isn't changed.
What you can train with right now — full gym, a calisthenics park, or nothing at all.
Paste a plan code a friend shared with you.
Away from your usual gym? Tag your sessions so you can see how travel shifts your training. While it's on, an ✈ shows on the Workout mode button.
Picked from your recent training, goals and what's slipping. Choose a day, swap anything you like, and start — it logs like any workout.
Every piece of coaching advice in Yalla, with the research behind it. Tap any card to open the study.
This is how I'll address you here, and how friends see you in the feed.
I'm your pocket strength coach — I train you on the real science of muscle growth, minus the bro-myths.
This shapes your coaching — whether “on track” means gaining, leaning out, or getting stronger. You can change it anytime in Me.