KNOWLEDGE BASE / GUIDES & CALCULATORS
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YOU ARE DOING.
Understand your plan. Prepare your coaching. Find a practical guide or use one of four calculators.
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Calculators
Four practical calculators with guidance.
Calculate BMI
BMI is a ratio between weight and height. The calculator provides an initial indication for adults aged 19 to 69 inclusive; it does not measure body fat percentage, muscle mass or fitness.
Open the calculator CalculatorCalorie needs
This calculator estimates your energy needs using height, weight, age and a chosen activity level. The result is an approximation, not a prescribed food intake.
Open the calculator CalculatorCalculate 1RM
Your one rep max is the weight you can move once in an exercise. This calculator estimates that figure from the weight and number of repetitions you enter.
Open the calculator CalculatorPlate weight
Enter the total weight you want on the bar. This calculator uses a 20 kg barbell and an equal distribution of plates on both sides.
Open the calculatorPRACTICAL GUIDES
Your own training
From a first plan to your next session.
Starting with a training plan: your first practical steps
When using a training plan for the first time, you do not have to learn everything at once. Start by understanding what the plan says and how to use it during a workout…
Read the guide Practical guideRead a training plan: sets, repetitions and weight
A line such as 3 × 10 only tells you enough when you also know which exercise, weight and technique are intended. Here you can learn how to understand a plan’s notation…
Read the guide Practical guideKeeping a training log: what should you record?
A training log is your memory for workouts. It shows what you did, even if your planning changed along the way. It does not need to be an extensive diary…
Read the guide Practical guideCreate a training plan that fits your week
A useful training plan starts with when you can actually use it, rather than a long list of exercises. Recording your choices in advance…
Read the guide Practical guideTraining at home or in the gym: organise your plan
The most convenient training location is the one that fits your everyday life. At home and in the gym, you have different possibilities and limitations. Naming them in advance…
Read the guide Practical guideAdjust your training plan without losing track
A plan is a working document. Your diary can change, your training location can vary and some parts may prove unclear. A deliberate adjustment helps you move forward…
Read the guide Practical guideChoose exercises and record them clearly
Choosing an exercise involves more than adding a name to a list. You need to recognise the correct variation, know which equipment is needed and understand what you want to record. With…
Read the guide Practical guidePlan training in a busy or changing week
A training schedule is an appointment with yourself that accounts for the rest of your life. A busy diary calls for clear choices and room for changes. You…
Read the guide Practical guideChoose a fitness app that fits your way of working
The best comparison starts with what you want to do during an ordinary workout. A long feature list says little if your own plan is hard to find. Assess a…
Read the guide Practical guideFull body or split: choose a routine that fits your week
Compare training schedules, weekly workload and missed-session tradeoffs before choosing a full-body or split routine.
Read more ↗Practical guideReturn to training after a break with a manageable first week
Build a realistic restart around your present routine, familiar activities and a review of how the first sessions feel.
Read more ↗PRACTICAL GUIDES
Trainers & clubs
Use your knowledge to coach others.
Turn a personal training intake into clear working agreements
An intake only provides direction when trainer and client know afterwards how they will work together. Alongside the substantive assessment, this requires agreements about scheduling…
Read the guide Practical guideDiscuss progress using workout records as a starting point
A useful progress conversation covers what happened, how the client experienced it and what you agree next. Workout records help choose concrete…
Read the guide Practical guideShare a training plan your client understands
Sending a plan is not yet a handover. Your client must be able to find what is expected, recognise which version applies and know where questions go. With a consistent…
Read the guide Practical guideSet up a clear process for online coaching
In online coaching, clients must know what is expected between contact moments too. A consistent process prevents scattered plans, unclear questions and differing…
Read the guide Practical guideCoach gym members with a recognisable training plan process
After the introductory conversation, a member must still know where the plan is and how questions are handled. For a gym, this requires a recognisable process. Clear…
Read the guide Practical guideChoose personal trainer software with a practical test
Personal trainer software must fit how you coach clients. Start with one complete client journey rather than comparing as many features as possible…
Read the guide Practical guideChoose gym software: test what your team and members need
A Dutch gym or fitness studio may need software for coaching, member administration or both. First clarify which process you want to improve…
Read the guide Practical guideGym member retention: notice changes and agree on useful support
Build a practical retention workflow around changing attendance, member conversations and clear follow-up ownership.
Read more ↗Practical guideGym member onboarding: make the first month manageable
Give new members a clear first visit, a realistic training routine and a named person for questions during their first month.
Read more ↗Practical guideCalculate gym retention with a starting cohort
Use the right numerator, exclude new joiners and document how pauses and returning members affect your retention calculation.
Read more ↗Practical guideFollow up a gym trial with a useful next conversation
Agree on the timing and channel, answer the visitor's real question and give your team a clear way to close the follow-up.
Read more ↗Practical guidePersonal training check-ins that lead to a coaching decision
Ask a small set of useful questions, interpret the answers in context and close the loop with one clear coaching response.
Read more ↗Practical guideTrainer client handover: preserve the agreement, clarify the next session
Transfer the current plan, relevant preferences and open decisions with a short handover conversation and confirmation from the receiving trainer.
Read more ↗Practical guideGetting started and switching to Workouts Wizard
Start with the right account, then try one familiar task. This checklist separates business access, personal app use and the practical questions to prepare before switching.
Read more ↗Practical guideIntegrations and your data
See which member information and payment operations belong to the business dashboard, what the Mollie connection does, and which responsibilities to clarify before moving data.
Read more ↗MORE ON THE WEBSITEProduct, contact & terms
Looking for another page? Find the app, dashboard, practical information and the background of Workouts Wizard here.
App & dashboard
A workout app that keeps your training organised Software for personal trainers who look beyond the plan Gym software for well-organised coaching A training plan editor for your own coaching approach Member administration that fits your coaching Choose the solution that fits your training or business From paper training plans to an appStill have not found your answer?
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