Your weekly goal based on the WHO, a light for recovery and weights that fit your goal — not someone else's.
Three things the app works out for you every day. The sources are listed at the bottom of the page.
The WHO recommends 150 to 300 minutes of activity per week and strength training on at least two days.1 YUTHI counts every session — from running to swimming.
Example: 6 sessions, 295 of 150 minutes. The dashed line shows about 22 minutes a day — how the weekly goal spreads out.
The app checks three signals: sleep under 7 hours, heart rate variability (HRV) clearly below your average and a resting pulse clearly above it. That becomes a recommendation for today.
How many signals stand out?
“Clearly” means more than one standard deviation away from your own average, and for resting pulse also at least 3 beats. You need measurements on at least 7 days — before that, the app shows no light.
The muscle guide shows for each muscle group how long it needs to rest after intense training — and why.
Rest after intense training
Large muscles take longer, small and enduring ones recover faster. These are guidelines, not rules.
Not everyone wants to lift heavier and heavier. The app only suggests more weight when it fits your goal. The rep ranges follow the American College of Sports Medicine.6
+2.5 kg applies to the upper body, +5 kg to the lower body — as soon as you reach the top of the range in every set. You can freeze the suggestion per exercise with “Hold”.
If sets repeatedly don't work out, the app suggests a deload instead of pushing you further. If just one set fails once, the weight stays the same.
Twice means: one set below the lower limit in two sessions in a row — or two sets in one session.
The app works out live how much energy a session used — more precisely with pulse, without pulse from a table value per sport.
MET is a measure of effort: 1 MET equals sitting quietly. Every sport has three levels — easy, moderate, intense.
If you lift more than ever before or your estimated maximum strength rises, the app celebrates the personal best — as a card you can share.
The one-rep maximum (1RM) is estimated with the Epley formula: weight × (1 + reps ÷ 30). Above 12 reps it becomes unreliable, so the app doesn't calculate it.
Plan your week, start the session, tick off your sets. The app remembers what you managed and suggests the right weight next time.
And the next session starts with the right weight.
Machine taken or training at home? The app suggests an exercise that trains the same thing.
Say what you want to achieve by when. That becomes a weekly plan with stages.
The AI only works here when you press the button — never in the background.
A timer runs between sets. One tap adds 30 seconds if the set was tough.
If you forget to finish a session, the app lets you know.
Your session goes back to Apple Health, and minutes aren't counted twice. The app takes steps and VO₂max from your watch. In an analysis of 33 studies, each 1 MET of extra fitness was linked to 13 % lower mortality.9
These are observational studies: a link is not a cause.
So you don't have to guess how an exercise works: the app shows you — and, if you like, checks whether your technique is right.
Twelve of the 105 exercise photos in the app — from the deadlift to the bird dog.
Cardio, strength or yoga: a few taps and done. Or simply tell your coach — it logs it for you.
Place your iPhone to the side and do one of seven exercises: squat, push-up, deadlift, lunge, forearm plank, glute bridge or bent-over row. The app recognises your posture and shows you checkpoints — for the forearm plank it measures how straight you hold for 30 seconds. The camera image is analysed only on your phone, never stored and never leaves your phone.
What makes clean form follows the technique chapters of the NSCA and ACSM. For now on iPhone only.
Running, climbing or dancing: every session counts towards your weekly goal, and the app calculates calories per sport.
Gym, home, hotel or outdoors: tell the app where you train, what's there and how much time you have — and your plan is built from that. Already have a plan, say from your gym? Take a photo of it, and with one tap the coach saves it in “My plans”.
There are eight options to choose from — from “nothing” to dumbbells and bands to machines.
The app already calculates these connections today. A connection is not a cause — but it shows you where to look.
Each hour of training raises your hydration goal by 0.4 to 0.8 litres — depending on effort, and always the upper value from 26 °C.
Your calorie goal grows with your training. On training days the meal plan includes at least 1.4 g of protein per kg of body weight.
After you quit smoking, the “Movement balance” card shows how much brisk walking makes up for the lower expenditure.
For blood values outside the range, the app also mentions what movement can contribute — as a note, not a diagnosis.
Intense training days in the last three days count as training load in your stress view.
From 150 training minutes in 7 days, the app checks whether you eat enough protein — below 1.4 g per kg of body weight you get a note.
A scatter plot puts sun minutes and training side by side — as a link, not a cause.
Short sleep counts as a signal for the recovery light. A scatter plot shows how training and sleep are connected.
If you log your cycle, the coach knows: according to a meta-analysis, performance varies only slightly across the phases. So your plan doesn't change because of the phase alone.10
The WHO recommends 150 to 300 minutes of moderate-intensity activity a week for adults (or 75 to 150 minutes of vigorous activity) and regular muscle-strengthening. Some activity is better than none, and more is better for health.1
A review of 15 studies with 47,471 adults: the risk of death fell with more steps, up to about 8,000 to 10,000 steps a day for those under 60 and up to about 6,000 to 8,000 from age 60. Fewer steps are still better than none.2
Light walking in between kept blood sugar lower after meals in a review of 7 studies. The WHO advises sitting less at every age.13
Evening exercise does not harm sleep in studies. Only very intense training that ends less than an hour before bedtime can affect falling asleep and sleep duration.4
The WHO recommends reducing sedentary behaviour at every age. The studies do not yet allow a fixed limit.1
A new article every Friday.
Sport & Movement · Everyday activity7,000 steps a day: the underestimated longevity dose10,000 steps a day — that target comes from a marketing campaign, not from science. A large meta-analysis shows: around 7,000 steps are already associated with a significantly lower risk of mortality. And why everyday movement is one of the most accessible longevity levers.Read more
Sport & Movement · Strength & AgeStrength training from 40: why muscles are your longevity organFrom 40 onwards, without countermeasures, we lose noticeable muscle mass every decade. Why targeted strength training is one of the most powerful levers for a long, independent life.Read more
Sport & Movement · Training managementHIIT vs. Zone 2: Which one does your heart more good?Short and hard or long and easy? Both methods train your heart – but in different ways. What the research says about HIIT and Zone 2 training.Read moreEvery statement comes with its source; the figures are taken from the linked studies and opinions (checked on 1 November 2026). This is context from the research, not a diagnosis and no substitute for medical advice.
Get YUTHI from the App Store — iPhone first, from November 2026.
