Start light.
Move forward.
Build your fitness, lose fat gradually, and return to strength. This week, consistency comes before intensity.
Your next step
The app knows what you record, not whether you physically attended. Past training dates without a completed entry show an unlogged session; you can confirm a skipped day. No catch-up doubling or automatic load increases.
Pain, recovery & when to get help
This plan is a conservative starting point, not a diagnosis. Recurrent knee or back pain deserves assessment by a clinician or physiotherapist. Stop a movement if it causes new pain or worsens existing pain. If symptoms persist or are worse the next morning, do not increase the load; seek advice.
Seek urgent medical help for chest pain, severe unusual breathlessness, fainting, new loss of bladder/bowel control or numbness around the groin. New leg weakness/numbness, major knee swelling or inability to bear weight also needs urgent assessment.
Eat a protein source with meals, reduce sugary drinks and avoid crash dieting. Compare morning weight averages, not a single reading. Soreness is not a score for workout quality.
References: NHS: back pain · NHS inform: knee exercise · Mayo Clinic: techniqueYour weekly view
Seven days from the selected date. No automatic increases to training load.
Walking minutes
Your progress, in context
Local calculations and transparent rules, not AI diagnosis or body-fat measurement. No automatic load or calorie changes.Weight trend
Waist trend
Training consistency · 8 weeks
Daily pain trend
Body check-in history
Saved activity
Using this HTML on Mac & iPhone
On Mac, open the file in a browser. On iPhone, the Files preview may not run interactive HTML. For consistent use, open a trusted HTTPS-hosted copy in Safari; an HTML preview is not an iOS app. No cloud account is needed.
Browser storage belongs to this browser and page origin only. Clearing it can remove your records. A downloaded results HTML is your portable backup. When opened, it merges its embedded results into that browser's local records. Imported files update the open app and browser storage; download a new copy to persist them inside a file.
No external fonts, images, video players, analytics or runtime libraries. The movement drawings are simplified illustrations; they do not assess your form or diagnose pain.
Train with control
Record the load shown on the machine, or the weight of one dumbbell. Body weight = 0 kg. Blank means not recorded. For core exercises, record repetitions per side.
Your quit plan
Export your exercise guide
Bilingual exercise names, Iraqi Arabic instructions, sets, repetitions and small start/end drawings. Preview first, then choose Save as PDF in your browser's print window.
Data Transfer
Download an HTML copy with your saved results, themes, profile and settings inside. Send it privately to your other device. In the original app, use Import results & themes below to merge it.
More download options
Create a new HTML copy
Download the current app version with your saved themes, profile and settings.
A clean copy has your saved settings but no session/body/activity results, and uses its own local storage. It does not clear this app. Unsaved drafts are excluded.
Settings
Personal details stay here. Saved profile, palettes and motion preferences travel inside Share Results HTML.
Your starting point & current progress
Theme studio
Create, edit and save complete themes. Choose automatic palette blending or set every color yourself. No fixed theme count.
Deleted themes
Help & field guide
Plain-language explanations in English and Iraqi Arabic.