How does Kiwi build and adjust my plan?
Kiwi asks about your goal, schedule, equipment, experience and any injuries, then builds a week of strength workouts around them, with sets, reps and a weight for every exercise. After every workout you log, each exercise's weight moves: up when you get every rep, the same or lighter when you don't. Once a week, if you've been training, the coach reviews the last two weeks and adjusts the week ahead. And you can change anything by asking the coach in chat.
What does Kiwi ask before it builds my plan?
- Your main goal.
- How many days a week you can train, which days, and how long a session can be.
- What equipment you have, from a full gym to a pair of dumbbells at home.
- Your experience, from new to lifting to training for years.
- Any injuries or pain, so the plan works around them.
- Your height, weight, age and sex, which set your starting weights.
What does my plan look like?
A week of workouts on the days you picked. Each workout has a focus, like upper body or legs, with the big compound lifts first and smaller exercises after. Across the week, your back, chest, front and back of the legs, shoulders, arms and core all get their share, and the plan avoids training the same muscles two days in a row. Every exercise has a video demo, and sets, reps and a weight to start with.
How does Kiwi pick my weights?
From what people like you lift. Kiwi's own strength standards come from what Kiwi members lift on their first workouts, with public powerlifting records and published research filling the gaps. The first time you do an exercise, your sets climb from light toward your likely weight, so the workout is a warm-up and a test in one. Read how Kiwi picks your weights.
What changes after each workout?
- You got every rep: next time is a step heavier, or a rep more where the next dumbbell is a big jump.
- You missed reps: the weight holds or comes down. Miss the same weight twice and it drops about 10%.
- You picked a different weight: Kiwi goes from yours.
- You took three weeks or more off: you start lighter.
What changes each week?
Once a week, on your plan's update day (Saturday, unless you ask the coach for another), the coach looks back over every set you logged in the last two weeks and adjusts the week ahead: sets, reps and weights, or a swap for an exercise that hurts or that you keep skipping. This happens if you've worked out in the app or messaged the coach in the last two weeks. There's nothing to accept: the coach tells you in the chat what changed, and if you'd rather keep the old plan, ask it to undo the change.
Can I change my plan myself?
Any time. Ask the coach in chat, by text or voice message: "I only have 30 minutes today", "swap squats for something easier on my knees" or "move Friday's workout to Saturday". You can also swap an exercise from its menu in the plan, and ask the coach to change today's workout while you're doing it. If you don't like a change, ask the coach to undo it.
What happens in my first week?
Your first week is about getting your first workouts done. A card on the Plan tab shows them. If you're new to lifting or coming back after a break, you can ease into your first workout with fewer sets and lighter weights. After your first workout, you pick when you'll do the next one.
What doesn't Kiwi do yet?
- Training blocks and planned deload weeks. Weights come down when you miss reps or take time off, but Kiwi doesn't schedule lighter weeks in advance.
- Watching your form. Every exercise has a video demo, and the coach answers questions about technique, but nothing checks how you move.
- Cardio plans. Kiwi plans strength workouts only. Runs and rides from Apple Health or Garmin still count toward your streak.
- Medical advice. If something hurts, stop and tell the coach, and see a professional for pain that doesn't go away.
As of : Kiwi is free to download on iPhone and Android, with a free week before the subscription starts.
Get Kiwi and let it build your plan.