Your personal trainer, free and always with you.

How HelloMyTrainer works

Getting fit should not be complicated or expensive. HelloMyTrainer gives you the same structure a personal trainer would: a clear plan, the right exercises, coaching on technique, and nutrition numbers that match your body and goal. Here is how to use the site in three simple steps.

1. Get your numbers

Open the plan builder and enter your gender, age, height, weight, activity level and goal. You do not need to share your name, email or any personal details. The calculator works in your browser and shows your body mass index (BMI), basal metabolic rate (BMR), daily calorie needs, a healthy weight range, protein, carb and fat targets, and how much water to drink. It then links you to the program and meal plan that fit you.

2. Follow a proven program

Each program tells you exactly which days to train, which exercises to do, how many sets and reps, and how long to rest. There are separate programs for men and women, for training at home or in the gym, and for beginner, intermediate and advanced levels. Each one includes an 8-week progression so you always know how to make the next workout a little harder. That is the key to results.

3. Learn every exercise properly

Click any exercise in a program to open its guide: an animated demonstration, step-by-step instructions, the muscles it works, common mistakes, breathing cues and easier or harder variations. Good technique keeps you safe and makes every rep more effective.

Why strength training matters for everyone

Strength training is not just for bodybuilders. According to the U.S. Physical Activity Guidelines, adults should do muscle-strengthening activities that work all major muscle groups on at least two days per week, plus 150–300 minutes of moderate aerobic activity. Regular resistance training builds and preserves muscle, strengthens bones, improves blood-sugar control and blood pressure, supports a healthy body weight, and boosts mood and confidence. After about age 30, adults who do not train gradually lose muscle mass, so starting now pays off for decades.

For men, a structured program is the fastest way to build a stronger, more muscular body and to lose stubborn belly fat. For women, lifting weights is the best way to get a toned, athletic shape and to protect bone density, which becomes especially important later in life. Both men and women benefit from the confidence that comes from getting measurably stronger week after week.

Nutrition made simple

You cannot out-train a poor diet. Our 7-day meal plans use familiar American foods (chicken, eggs, Greek yogurt, oats, rice, potatoes, salmon, lean beef, fruit and vegetables) with portions adjusted for each calorie level. Every meal shows its calories, protein, carbs and fat, and each plan comes with a weekly grocery list and a meal-prep guide. Combine the right meal plan with the right workout program and you have everything you need.

Frequently asked questions