How your goals shape your workout
Settings has one picker with four Training Goals — Build Muscle, Lose Weight, Stay Active, and Increase Flexibility — and you can pick any combination. Under the hood, they change your daily plan in exactly three concrete ways: which exercise types get a reserved slot, which exercises get ranked higher, and — for one goal — whether an entire exercise type shows up at all.
The four goals
You can pick more than one — how they combine is explained below.
Build Muscle
Leans your plan toward strength work at a harder difficulty — the type that already makes up most of a typical session.
What it changes
- ✓Nothing is reserved for cardio, so the slots go to strength by default. A cardio exercise can still turn up as variety — it's unpreferred, not banned.
- ✓Ranking leans toward harder-difficulty exercises.
Best for
Anyone who wants their session to stay strength-first, with nothing set aside for anything else.
Lose Weight
Shifts part of your session toward cardio — continuous, higher-tempo movements — at a medium difficulty.
What it changes
- ✓About a third of your exercises become cardio, when it's your only goal.
- ✓Ranking leans toward medium-difficulty exercises.
Best for
Anyone who wants more continuous, higher-tempo movement mixed into their plan.
Stay Active
A lighter cardio share than Lose Weight, with no strong exercise-type preference beyond that — the closest thing to a balanced default.
What it changes
- ✓About a quarter of your exercises become cardio, when it's your only goal.
- ✓Ranking leans toward medium-difficulty exercises; it has no exercise-type preference beyond that cardio reserve.
Best for
Anyone who wants a well-rounded session without leaning hard into any one exercise type.
Increase Flexibility
The only goal that brings stretches into your plan at all, plus an easy-difficulty lean.
What it changes
- ✓About a fifth of your exercises become flexibility work — a flat reserve, not blended with your other goals.
- ✓Ranking leans toward easy-difficulty exercises.
- ✓It's a gate, too: pick this goal and stretches can appear in your daily plan; leave it off and they never do, no matter what else you pick.
Best for
Anyone who wants stretching work in their plan at all — this is the only way to get it.
How goals blend
Pick more than one goal, and this is what actually happens to the numbers above.
Cardio reservation is the meanof your selected goals' shares, not their sum — goals blend, they don't stack. A few examples:
Build Muscle alone
No cardio reserved
Lose Weight alone
About a third of your exercises become cardio
Stay Active alone
About a quarter
Build Muscle + Lose Weight together
About a sixth — between the two extremes, not either one
All four goals together
About a seventh, on the cardio side
Flexibility works differently: its fifth is a flat reserve, independent of the cardio average. It only turns on when you pick that goal, and it stays a flat fifth whether it's your only goal or one of four — it's never diluted by the others.
Once your plan has at least three exercise slots, any nonzero share is rounded up to a floor of one exercise — a modest share doesn't just vanish to zero.
The share is a ceiling as well as a floor, and that part is easy to get wrong. The same ranking rule that promotes a reserved type (see below) will happily keep pulling in more of it long after the reservation is filled — we measured a Lose Weight plan coming out well over half cardio before the cap existed. Stopping at the quota is what makes the shares above mean what they say.
And cardio and flexibility together can never claim more than half your exercises — strength stays the majority type no matter how many goals you stack. If a combination would push past that half, Flexibility's reserve is trimmed first.
The flexibility gate
Of the three mechanisms, this is the one with the biggest visible effect. Pick Increase Flexibility, and stretches can appear in your daily plan. Leave it off, and they never do — no matter which other goals you've picked, no matter how the rest of the plan is built. It's a hard on/off switch, not a preference.
Why a common preference counts for less
Each goal also nudges the ranking toward a preferred exercise type and difficulty — Build Muscle prefers strength and hard, Lose Weight prefers cardio and medium, and so on. But that nudge is weighted by how rare the match is among the exercises you're currently eligible for. A "strength" match is common — it hits roughly 83% of a typical pool — so it barely moves anything; almost everything already qualifies. A rare match, like "cardio", moves the ranking a lot more, because it actually sets one exercise apart from the rest. The short version: a signal that applies to everything ranks nothing.
Change them any time
Your goals aren't a one-time choice. Open Settings, pick a different combination, and today's workout is rebuilt on the spot — unless you've already started it, in which case the change lands on tomorrow's.
Every goal is free, and switching is one tap in Settings. Start with whichever fits today — your first plan is about a minute away.
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