Reading
Guides
How much to add each week, when to deload, how a 12-week block is built: short guides with the numbers, written by people who lift.
How it works
How BurnX's AI coach works, and what it cannot change
The coach can suggest changes to your week: a day, an exercise, reps or a load, a meal. Each is a card you accept or ignore, under a hard ceiling.
Progression
Progressive overload, explained with the caps real coaches use
Progressive overload is doing a little more over time: load, reps, sets or sessions. Add about 2.5% after a week at the top of the rep range, else hold.
Progression
When a training app should lower your weight, not raise it
Lower the load after a hard week of missed reps, after time away, and at the end of a block. A skipped lift holds. It rises only when the reps earned it.
Nutrition
Why BurnX has no food logging or calorie counting
Logging works while you keep it up, and most people stop in weeks. BurnX gives one calorie target and a weekly plan of real meals, steered by weigh-ins.
How it works
What BurnX sends to the AI, and what it never sends
What leaves your phone for the AI features after you say yes, what never leaves, and how to stop. A plain companion to the privacy policy.
Progression
How much weight should you add each week?
Beginners can add 2.5 kg most weeks for a few months. After that about 2.5% is the most a week should add. Reps count as progress. A hold beats a guess.
Progression
When to deload, and what a deload week looks like
A deload is a planned lighter week: less weight, fewer sets, same lifts. Take one when top sets slow for two weeks, after a block, or after a break.
Equipment
Barbell to dumbbell: substitutions for 20 common lifts
A dumbbell version of 20 barbell lifts, what changes, and a starting load: about 35–40% of the bar weight per hand for presses, a smaller drop for rows.
Program
12-week strength training program for beginners, week by week
Three full-body days a week for 12 weeks: learn five lifts at 8–12 reps, add a set, go heavier at 5–8, then deload. Barbell and dumbbell versions, free.
How it works
A ChatGPT workout plan: what it gets wrong by week 3
ChatGPT writes a sound first week. By week 3 it adds weight without knowing what you lifted, forgives a missed week and has no cap. How to use it anyway.
Progression
What is ego lifting, and how do you catch it in yourself?
Ego lifting is loading more than you can move with the form and range you would use alone. The five tells, why it stalls progress, and how to stop.
Beginner
First day at the gym: a 40-minute plan so you never stand around
Walk in with a script: 5 minutes walking, 10 learning the squat, 10 pushing, 10 pulling, 5 walking out. Three lifts, three weights to write down.
Equipment
Hotel gym workout with dumbbells only: keep your program
Keep the week's structure, swap each lift for its dumbbell version and move the reps up to 8–15 when the dumbbells top out. Then one normal week back home.
How it works
How BurnX decides next week's weights
The weight on a lift goes up when you did the work last week, holds when you did not, and comes down after a hard week, time away or the end of a block.
Beginner
How to choose your starting weight for any exercise
Start with the bar or the lightest dumbbell, add small steps until 8 to 12 reps feel like 3 in reserve, and write it down. Starting points by lift.
Program
What to do after finishing a 12-week program
Take a light week unless the program ended in one, then rerun it from the loads you finished on, change one variable, or train a new goal. No 1RM test.