Workout Help

What Are Workouts?

Workouts in KEEP.FIT are collections of exercises grouped together to form a complete training session. Unlike daily challenges, which are short and focused on building consistency, workouts are designed to guide you through a full routine from start to finish.

Every workout in KEEP.FIT always includes a main workout, which is the core of your training session. You can also add an optional warm-up to prepare your body and a cooldown to recover safely. While warm-ups and cooldowns are optional, we strongly encourage you to include them for safer and more effective training. They can be created once and reused across multiple workouts, so you don’t need to build them from scratch each time.

Each workout in KEEP.FIT has unique characteristics that make it suitable for different users and goals. Workouts vary by type, length, location, difficulty, and intended fitness outcomes. It’s up to you to choose a workout that matches your needs or create your own personalized session to fit your routine. Each workout includes a short and long summary to help you understand what it involves.

Key Features of Workouts

• Choose from pre-designed workouts or create your own to suit your fitness level and goals.
• Start workouts anytime and follow step-by-step instructions for each exercise.
• Schedule workouts in your calendar to plan your week and stay consistent.
• Track your reps, weights, sets, and completion to monitor progress over time.
• Modify exercises if needed – the app can suggest alternatives if you cannot complete an exercise.
• Each workout can include a warm-up and cooldown to ensure a safe and complete session.

Workouts are the core of KEEP.FIT, helping you stay active, track progress, and build a routine that fits your lifestyle.

Finding a Workout

Most users will use the wide variety of workouts already available from the KEEP.FIT community. If you want to create your own custom workout, that option is available and explained in the next section.

• New Users or Beginners: Browse pre-designed workouts to find sessions that match your fitness level and goals.
• Experienced Users or Trainers: Create your own workouts tailored to your goals or clients, and share them if desired.

This approach ensures that everyone, regardless of experience, can engage with workouts in a way that fits their needs and helps build consistency.

Next Steps After Finding a Workout

Once you’ve found (or created) a workout, there are several ways to use it to get the most out of your training:

• Start Session: Use the Workout Session Manager to start the workout immediately. It will guide you through each exercise, track your reps, weights, and timing, and suggest alternatives if needed.
• Schedule Workout: Add the workout to your calendar inside the app, either as a one-time session or on a recurring basis to build consistency.
• Favourite Workout: Mark the workout as a favourite so you can easily find and repeat it later.
• Share Workout: Share the workout with friends or the community to get feedback and improve it.

Need help finding a workout? If you can’t find a workout that suits your needs, visit the forums and the KEEP.FIT community will be happy to help you find or suggest workouts.

Creating a Workout

There are two main reasons you might create your own workout in KEEP.FIT:

• For Personal Use: Build workouts tailored to your own goals and needs. You can keep them private or unlisted and share with friends or selected users to get feedback and improve your routine.
• For the Community: Experienced users or trainers can create workouts for public sharing. Public workouts are reviewed by KEEP.FIT to ensure they are valid, safe, and properly formatted before being visible to the wider community.

In all cases, we recommend testing your workout thoroughly to ensure exercises, reps, and instructions are accurate, clear, and safe.

Workout Structure

Every workout will always include a main workout. You can also optionally add warm-ups and cooldowns to prepare your body and recover safely. Warm-ups and cooldowns can be reused across multiple workouts, so you don’t need to recreate them each time.

• Warm-up: Optional but encouraged to prepare your body for exercise.
• Main Workout: The core of the session where the primary exercises take place.
• Cooldown: Optional but recommended for safe recovery after training.

Choosing a Workout Title

A clear, descriptive title helps other users understand what your workout is about at a glance. When naming a workout, aim for something specific that conveys the type, focus, or goal of the session.

• Good Title: "30-Minute Full-Body Strength with Dumbbells" – tells the user the duration, type, and equipment needed.
• Poor Title: "Workout" – too vague, gives no information about what the session includes.

Workout Visibility

Once your workout is ready, you can control who can see it by choosing one of the visibility options below:

• Public: Your workout is visible to the KEEP.FIT community and anyone can access it.
• Request Public: Submit your workout for review by KEEP.FIT before it becomes public.
• Unlisted: Only people with the direct link can view your workout. We encourage you to share these links with friends or fitness partners.
• Private: Only you can see this workout; it will not be visible to anyone else.

Adding Exercises

To build your workout, search for exercises from our database and add them to your workout. Once added, you can configure each exercise to suit your needs, including:

• Post-Exercise Rest: Specify rest periods after each exercise.
• Supersetting: Group exercises together to perform back-to-back without rest.
• Notes: Add custom instructions or reminders for each exercise.
• Duplicate Exercises: Quickly copy exercises with sets to save time when building your workout.
• Individual Sets: Add multiple sets with specific reps, weights, or duration for each exercise.

These tools make it easy to create detailed, efficient workouts without building everything from scratch each time.

Helpful Workout Tips

• Browse and select workouts that match your fitness level, goals, and available equipment to ensure a suitable and effective workout.
• Warm-ups and cooldowns are optional but recommended for safety and effectiveness.
• Start with manageable weights, reps, or intensity, then gradually progress over time.
• Use KEEP.FIT during your workout to track sets, reps, weights, and timing for accurate progress monitoring.
• View exercise videos, tips, and see which muscles are worked for each exercise to ensure proper form and understanding.
• Modify exercises if needed – the app can suggest alternatives, and always listen to your body.
• Schedule workouts in your calendar, especially recurring workouts, to stay consistent.
• Use warm-ups and cooldowns across multiple workouts to save time and maintain safety.
• When a workout specifies dumbbells (e.g. 15kg), that weight is per hand unless specified. For exercises using a barbell, the listed weight includes the bar.