FAQ

Questions, answered

Everything you might want to know before you start. Still curious? Just sign in and try it — it's free.

Is SSS Workout Assistant free?

Yes — it's completely free. Sign in with your Google account and you get the full app: a custom weekly plan, the exercise library, daily tracking, progress charts, nutrition targets and reminders, at no cost.

Do I need a gym or equipment?

No. During onboarding you tell it what you have — bodyweight only, dumbbells, or a full gym — and the generator only picks exercises you can actually do. If you have no equipment, you'll get a plan built from bodyweight and band movements.

Does it work for complete beginners?

Yes. You set your experience level and the plan is tuned to it, and every exercise in the library comes with an animated demo, target muscles and step-by-step form cues. If you're brand new, start with How it works, then browse the exercise library.

How does the custom plan work?

Answer a short onboarding — your body, goal, days per week and equipment — and the app builds a full 7-day split (Push/Pull/Legs, Upper/Lower and more) with the right sets, reps and rest for your goal. Rest days fall into the gaps automatically.

Can I change the routine it makes?

Completely. Rename any day, swap the split, add or remove exercises from the library, and tweak sets, reps, weight and rest — or regenerate the whole week from scratch anytime. It's a starting point you fully own.

How many exercises are in the library?

There are 197+ exercises, each with an animated demo, the muscles it targets, the equipment it needs and clear form instructions so you always know what to do and why.

Will it remind me to train?

Yes — that's the point. It sends web-push reminders: a morning plan, a nudge toward your next exercise, a stall alert if you start but stop, and an evening 'you haven't trained yet' ping. You control how insistent it is with a nag level from gentle to relentless.

Does it track nutrition?

It computes daily calorie and macro targets from your profile using the Mifflin-St Jeor formula, adjusted to your goal — whether you're cutting, building or maintaining.

Is there a community?

Yes. The community forum has categories for form checks, nutrition and progress wins — start a thread, reply, and get feedback from other lifters chasing the same goals.

Does it support cycle tracking?

Optionally, yes. You can log your cycle and see a predicted next start, so you can plan training around your body. It's entirely optional and off unless you turn it on.

What devices does it work on?

It's a web app that runs in your browser on phone, tablet or desktop — nothing to install from an app store. Push reminders work on supported browsers once you enable notifications in Settings.

Do I need a password?

No. Sign-in is Google-only — there's no separate password to create or remember. One tap with your Google account and you're in.

More: features, how it works, exercise library, and training guides.