Fitness on your own terms
Train with a plan, not by guesswork
Evidence-based guides, effective programs and practical tools for people who care about their health, strength and quality of life.
- Verifiable formulas
- Clear steps
- No inflated promises
Popular calculators
All tools →Calculators for working weights, volume and nutrition targets.
Daily calorie calculator
A daily calorie range for your goal and activity level.
One-rep max calculator
1RM estimate from weight and reps: seven formulas and a median.
Working weights calculator
Working weight from a percentage of 1RM, rounded to your plate step.
Protein calculator
A daily protein range in grams for your goal and body weight.
Recommended
Beginner gym plan — 2 days a week
A gym training plan for a beginner: two full-body sessions a week, an algorithm for choosing a starting weight, progression rules, allowed exercise substitutions and a training-log template.
View the program →
Guides and articles
All articles →- first session
Your first gym session: a step-by-step plan
What to do in your first gym session: a ready 45–60 minute plan — warm-up, 5–6 machine exercises, cool-down. A printable card, limits of applicability and checked sources.
durationHow long a workout should last
How long a strength session should last: how to estimate the time from the number of exercises, sets and rests. A calculation table, a worked example for the 2-day program and the order in which to cut things when time is short.
- rest
How long to rest between sets
How long to rest between sets: a decision table for heavy, light, core and warm-up sets, a readiness criterion and the honest trade-off between time and performance. The guidance matches the site's programs.
- choosing a gym
How to choose a gym: check before you buy a membership
A gym selection checklist with criterion weights: travel, peak hours, equipment, ventilation, changing rooms, rules, a trial visit and contract questions. Check the gym before you buy — without ratings or reviews.
Programs by days per week
Choose how many training days per week you can commit to.
2 days per week
3 days per week
4 days per week
Gym selection checklist
Check the gym before you buy a membership.
New material
Methodology and limits of the advice
Calculator formulas are documented, and every article relies on authoritative sources and carries a last-reviewed date.
- Calculator formulas are documented and carry a fixed version.
- This material is not medical advice: for health conditions consult a qualified professional.
- Every page is editorially reviewed and carries a last-reviewed date.
Why FitTop
Evidence-based approach
Material relies on authoritative sources, not myths or advertising.
Editorial review
Every page passes editorial review and carries a last-reviewed date.
Transparent formulas
Calculator formulas are documented and carry a fixed version.
Honest limits
This material is not medical advice and does not replace a professional.