Help, bro.
Answers for lifting, logging, eating, tracking, and “how do I...”
Getting started
Set up JustGains, bring your training over, and log your first session.
Set up your JustGains account
The shortest path from fresh install to first logged workout.
Import an existing workout program
Bring your spreadsheet, screenshot, or old routine with you.
The best Hevy alternatives in 2026
Outgrowing Hevy or hitting the free-tier limits? Here is a deep, honest look at the best Hevy alternatives, what each one does well, what each one lacks, and how to move your entire history without re-logging a single set.
The best Strong app alternatives in 2026
Hit the 3-routine limit in Strong, or need more than a barbell logger? Here are the best Strong alternatives compared in depth, and how to move your entire lifting history over in minutes.
The best JEFIT alternatives in 2026
Tired of ads, upsells, and a dated interface? Here is an honest, detailed look at the best JEFIT alternatives in 2026, what each one actually costs, and how to take your training history with you.
The best Fitbod alternatives in 2026
Fitbod subscription not earning its keep? Here is an honest, in-depth look at the best Fitbod alternatives, what each one does well, and how to take your training history with you.
Fitness Dictionary
Gym slang and training terms explained in plain English, with the weird gatekeeping removed.
Training
Plain-English strength training concepts you can use in your next workout.
Build and log a workout
Exercises in, honest numbers out. The core JustGains loop.
Understand RPE and rest timers
Rate effort, recover on purpose, and stop guessing between sets.
Rep ranges
Do 20 reps steal your strength? Do singles make muscles shrink and become dense? Court is now in session.
What is RPE?
RPE is a 1 to 10 effort scale that helps you log how hard a set actually felt.
RPE vs RIR
RPE and RIR describe the same idea from opposite sides: effort versus reps left.
What is progressive overload?
Progressive overload means giving your body a little more challenge over time.
Sets, reps, and training volume
Training volume is the amount of work you do, usually tracked through hard sets.
Supersets, circuits, and giant sets
These workout groups save time by pairing exercises before you take a full rest.
What is a deload?
A deload is a planned easier stretch that helps fatigue drop while you keep training.
The plate calculator: load a barbell without the math
The JustGains plate calculator shows exactly what to load per side while you log, plus the plate math behind it: bar weights, "two plates", and single-stack machines.
What is an estimated 1RM?
An estimated 1RM predicts your max from a completed set without requiring a true max attempt.
Inside JustGains
How the app turns your logs into useful training feedback.
How JustGains calculates muscle fatigue
JustGains estimates muscle freshness from recent sets, older sets, and recovery buckets.
How streaks work
JustGains streaks count distinct local workout days, with rest tolerance and Streak Freezes.
How workout suggestions work
JustGains workout suggestions are deterministic, rule-based prompts from your recent training.
Count pushups automatically with your camera
JustGains counts pushup reps hands-free using your front camera. Set the phone on the floor, do your set, and the count lands in your log.
Use JustGains inside ChatGPT
Connect JustGains to ChatGPT and ask it to build workouts, save them to your account, and answer questions about your real training data.
Progress & activity
Understand PRs, trends, streaks, and the activities you record.
Read your progress and PRs
Know what the charts mean before declaring a new training era.
Record a GPS activity
Track a run, ride, walk, or hike without losing the route.
The best Strava alternatives in 2026 (especially for lifters who run)
Strava is great at community and terrible at strength training, and its free tier keeps shrinking. Here are the best Strava alternatives, what each one actually costs, and what a training app looks like when lifting and cardio are both first-class.
What every body fat percentage actually looks like
Slide through body fat percentages from stage-shredded to severely obese, men and women side by side, with what each level feels like to live at and where the healthy ranges sit.
Nutrition
Calorie and macro basics without turning food into homework.
Log food and macros
Track enough to learn something, without becoming a barcode monk.
The best MyFitnessPal alternatives in 2026
Since the barcode scanner went behind the paywall, plenty of people are shopping for a MyFitnessPal alternative. Here is an honest breakdown of the best options, including the free ones, and what each one gives up.
What is TDEE?
TDEE is your estimated total daily energy expenditure: the calories you burn in a day.
Macros 101
Macros are protein, carbs, and fat: the nutrients that make up most of your calories.
Calorie deficit vs surplus
Cutting and bulking come down to eating below or above maintenance in a sensible way.
How much protein do you need?
Protein targets are best thought of as useful ranges, not supplement-store drama.
Recovery
How to think about soreness, rest, and readiness between sessions.
DOMS explained
Delayed onset muscle soreness is common after new or hard training, but it is not a growth signal.
How long do muscles take to recover?
The 48 to 72 hour rule is a useful starting point, but recovery depends on context.
Guided breathing: Box, 4-7-8, Wim Hof, and more
How box breathing, 4-7-8, the physiological sigh, Wim Hof, and coherent breathing work, and when to use each of the five techniques.
The McKenzie neck exercises: a clear, safer guide
A plain-English walkthrough of the seven McKenzie neck movements, how to read your symptoms, and when to stop and get help.
Account & privacy
Manage your profile, subscription, privacy choices, and account data.
Still stuck?