For beginners and returners
Your beginner gym workout plan and meal plan, in one app
Bodywise Coach builds your resistance training programme, works out your nutrition targets and plans your meals — then adjusts as you log sessions and weight. No hype, no guesswork, and every recommendation explained.
How Bodywise helps beginners build muscle and strength
A gym workout plan built for beginners
Structured resistance training built for beginners and improvers, without gym intimidation.
Daily meal plans and nutrition targets
Simple targets and practical food guidance that fit real life rather than a strict diet.
Track weight, measurements and strength progress
Weight, measurements and habits tracked calmly over time, so trends matter more than single days.
Safe, explainable coaching
Every recommendation is explainable. Bodywise Coach is general fitness guidance, not medical care.
What you get when you sign up
Available now: guided setup, an automatic training programme with workout logging, nutrition targets and daily meal plans, bodyweight and measurement tracking, weekly check-ins, and coach guidance worked out from your own records. Progress photos, detailed reports and wearable connections come later.
New to the gym? Start with our free beginner workout plan and nutrition guides — a 3-day full-body plan with sets, reps, starting weights and protein targets.
Beginner questions, answered
- Is Bodywise good for complete beginners?
- Yes. Bodywise Coach is built for adults who are new to the gym or coming back after a break. Setup asks a short set of questions, then you get a training programme and nutrition targets you can follow from your first session, with every recommendation explained in plain English.
- What's the best workout plan for a beginner at the gym?
- For most beginners, two or three full-body resistance sessions a week, covering the main movement patterns with a small number of exercises, works better than a long split. Bodywise builds that plan for you around your available days and equipment, then progresses the weights and reps as you log sessions.
- Do I get a meal plan too?
- Yes. Bodywise works out your daily energy, protein, fat and carbohydrate targets, then builds daily meal plans from foods you have told it you actually eat, respecting your dietary exclusions. You also get a shopping list and simple preparation guidance.
- How long until I see muscle or strength gains?
- Strength usually improves within the first few weeks as technique and confidence build. Visible changes in muscle and body composition normally take a few months of consistent training and eating enough protein, which is why Bodywise tracks trends over time rather than single days.
- Is Bodywise free?
- Yes, there is a free account with guided setup, a starter training plan, workout logging, nutrition targets, tracking and weekly summaries. Bodywise Pro adds full virtual-coach conversation, adaptive weekly reviews, meal planning depth and advanced analytics, and removes advertising.