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Training Coming soon

Train with a plan made for you

Strength, cardio and steps with a progression based on scientific evidence and coordinated with your nutrition: your calories and protein take into account how much you train.

This part of NutriGes is in the works. Here's what it will be like.

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Woman in orange leggings doing a squat with a barbell on her shoulders in the gym

Training

Train with a plan made for your level and your week

NutriGes doesn't just count what you eat: it also suggests training plans adapted to you, with volume and progression based on scientific evidence (ISSN, ACSM, WHO and meta-analyses), and it coordinates them with your nutrition. You train stronger when you eat what you should, and you eat what you should when you train.

Woman gripping a barbell with plates in the gym

Strength

Sets and reps spread across muscle groups, with a sensible weekly volume, reps in reserve and rest periods designed to progress without getting injured.

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Cardio

Running, cycling, brisk walking or whatever you enjoy, up to the activity minutes recommended by the WHO: between 150 and 300 a week at moderate intensity.

Two people walking along a path between trees

Steps

Moving every day counts. We suggest a realistic step goal based on your age and starting point, and add it to your expenditure.

Man training with a dumbbell in a gym Couple on road bikes beside the beach Group of older women exercising in a park Woman lifting a heavy barbell in the gym

Real progression

You increase reps within a range and, once you master them, you increase the load. If you stall and recover well, we add sets.

Adapted to you

Your level, the days you can train and the equipment you have: at home, in the gym or outdoors.

Recovery and rest

Rest also trains you. The plan includes gentler weeks and warns you when fatigue is building up.

Nutrition and training, hand in hand

Your protein and calories take into account how much you train and your goal: build muscle, maintain or lose fat.

Training guidelines are for general wellness and do not replace a trainer or your doctor if you have an injury or an illness.

Woman stretching her legs sitting on a cork mat at home

Mobility and rest count too

A good plan isn’t just about lifting heavier. It includes warm-ups, stretching and easier weeks so your body can recover, and it adapts if some day you only have twenty minutes.

  • Warm-up and mobility
  • Scheduled deload weeks
  • Short sessions for busy days
Person swimming freestyle in a pool between blue and orange lane ropes

The sport you enjoy

Swimming, running, cycling, dancing or walking: what matters is moving regularly. You log your activity and NutriGes factors it into your energy use and your plan, using the WHO benchmark of 150 to 300 minutes a week of moderate activity.

  • Cardio of your choice
  • The weekly minutes recommended by the WHO
  • Your activity adds to your energy use

Want to try it with your own food?

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NutriGes is a general wellness tool. It is not a medical device and does not replace your doctor or dietitian.

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