Firstset: beginner gym coachCommunity

Firstset is a gym app for people who feel out of place in a gym.

Most training apps assume you already know what a Romanian deadlift is, where the machine lives and how heavy to go. Firstset assumes none of that. It tells you exactly what to do today, shows you how to do it, decides the weight for you, and then explains why the number changed.

WHAT IT DOES

- Picks your session. No calendar and no "missed workout" guilt. Open the app and it tells you what is next in the rotation. - Tells you the weight. Double progression is applied automatically: clear every rep at the top of the range and the weight goes up; stall twice and it deloads you 10% and explains that stalling is normal. - Shows you the movement. Every one of the 34 exercises has hand-drawn diagrams of the start and end position, a muscle map of what it trains, setup steps, form cues, the mistakes people actually make, and what the exercise should feel like. - Handles the awkward moments. Machine taken, or something hurts? One tap swaps in an alternative that trains the same pattern. - Runs a rest timer. Beginners have no idea how long to rest, so it starts on its own after every set. - Tracks food simply. Calorie and protein targets, 138 common foods, meals with per-meal protein guidance. It is deliberately not a full nutrition tracker. - Shows real progress. Smoothed bodyweight trend, estimated 1 rep max per lift, weekly training volume and consistency. - Answers the unspoken questions. A gym guide covering etiquette, what to bring, how to ask to work in, and the difference between soreness and pain.

EVIDENCE

The numbers are not invented. Calorie targets use Mifflin-St Jeor, protein follows the 1.6 to 2.2 g/kg range where the research plateaus (raised in a deficit), per-meal protein targets follow ISSN guidance of roughly 0.4 g/kg across 3 to 5 meals, and strength estimates use Brzycki at low reps and Epley above, with an honest warning where those estimates get unreliable.

PRIVACY

Each person signs in, and every record is scoped to the account that wrote it. The server enforces that on every request, so one user can never read another user's training or food log, and neither can whoever installed the app. Anyone can export their entire log as a file, or erase it permanently, from the You tab.

If you install this and other people use it, you are storing health-related information about them. That carries real obligations in most places: publish a privacy policy, and honour deletion requests.

NOT MEDICAL ADVICE

Firstset gives general fitness information. It is not medical or dietary advice. Talk to a doctor before starting if you have a health condition, are pregnant, or are returning from injury, and stop any exercise that causes sharp pain.