ChatRPE

Training and nutrition guides from ChatRPE

The last workout app you'll ever need. One place to plan it, log it, understand it, and figure out what comes next.

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Program design

Build your own workout plan

Make the decisions in the order they depend on each other, then let one coach run the plan and show you whether it worked.

Updated Sep 4, 202616 min read

Session length

How long a workout should be

Work out the session length your program actually implies, then let one coach record how long your sessions really run.

Updated Sep 4, 202612 min read

Bench press technique

How to bench press properly

Learn the setup, the real bar path, and how to bench safely alone, then log the conditions that make a five-pound bench PR mean something.

Updated Sep 4, 202618 min read

Deadlift technique

How to deadlift properly

Learn the setup, the hinge, and the stance choice, then log what the lift costs you for the next two days, which is the part no form article covers.

Updated Sep 4, 202615 min read

Meal planning

Plan the week's meals

Turn your targets and your real food preferences into a week you can follow, prep once, and adjust when life changes it.

Updated Sep 3, 20269 min read

Calorie tracking

Track calories by talking

Replace the search-and-select diary grind with meals logged in one natural message.

Updated Sep 3, 202613 min read

6 guides

Start here

AI personal trainer

Set up your AI personal trainer

Give ChatRPE the context it needs once, then make every workout, meal, and check-in more useful.

AI fitness coach

What an AI fitness coach does

A coach is not a chatbot with a workout template. The difference is memory — and what it does with yours.

Accountability

Get a coach that follows up

Set reminders in plain language and let ChatRPE notice plateaus and missed days on its own.

Goal setting

Set fitness goals that hold

Turn a vague intention into one measurable outcome, two process goals you control, and a coach that remembers all three.

Getting started

Start going to the gym

The first month is a showing-up problem, not a program problem. Get a plan, a live guide on the floor, and a coach that notices when you go quiet.

Motivation

Stay motivated to train

Motivation is an output, not an input. Make the progress visible and starting the session gets much cheaper.

11 guides

Switch to ChatRPE

Hevy alternative

Replace Hevy with ChatRPE

Move from tapping through sets to a coach that logs the workout and understands what should happen next.

MacroFactor alternative

Replace MacroFactor with ChatRPE

Move beyond weekly macro adjustments with a coach that understands everything changing the numbers.

MyFitnessPal alternative

Replace MyFitnessPal with ChatRPE

Stop managing a food diary. Start working with a coach that understands what every meal means for your goal.

Boostcamp alternative

Replace Boostcamp with ChatRPE

Stop searching for the closest program. Build the one that fits your goal, life, equipment, and history.

Cal AI alternative

Replace Cal AI with ChatRPE

Keep the snap-a-photo calorie estimate and gain the training log, dashboards, and coach Cal AI doesn't have.

Cronometer alternative

Replace Cronometer with ChatRPE

Move beyond nutrient totals with a coach that sees what you eat, how you train, and what changes next.

Fitbod alternative

Replace Fitbod with ChatRPE

Graduate from generated sessions to a coach you can question, redirect, and build on for months.

JEFIT alternative

Replace JEFIT with ChatRPE

Move beyond exercise databases and routine screens with a coach built around your actual training history.

Lose It! alternative

Replace Lose It! with ChatRPE

Turn calorie tracking into personalized coaching across food, workouts, weight, habits, and real life.

Strong alternative

Replace Strong with ChatRPE

Turn a table of sets into a living training history that can answer questions and coach what comes next.

Spreadsheet upgrade

Replace your workout spreadsheet

Keep the rigor of the spreadsheet, lose the cell-editing at the squat rack.

34 guides

Training

Program design

Build an AI workout plan

Get more than a random split: define the constraints, progression, and evidence that should change the plan.

RPE explained

Understand and use RPE

Learn the RPE scale once, log it in plain language, and let the coach read effort across your whole history.

Fast capture

Use ChatRPE as a gym logbook

Capture a whole session in seconds without tapping through a rigid workout form.

Football

AI football coach

Build in the off-season, hold it through the season, and track a playing weight against a target instead of a vibe.

Powerlifting

AI powerlifting coach

Autoregulate with RPE, watch your estimated max move, and walk into a meet with attempts chosen from data instead of nerves.

Fat-loss training

Best workout to lose weight

Lifting keeps the muscle, walking adds the movement, and one logbook proves the weight coming off is fat.

Program design

Build your own workout plan

Make the decisions in the order they depend on each other, then let one coach run the plan and show you whether it worked.

Split selection

Choose your workout split

Stop rewriting your split every month. Pick one that fits your week, then let one coach run it and prove it worked.

Recovery

Decide your rest days

Stop guessing how many days off you need. Read recovery from your own training log instead of from how sore you feel.

Strength math

Estimate your one rep max

Skip the risky max-out day. Estimate 1RM from a set you already did, then watch the trend instead of a one-off number.

Form feedback

Get an AI form check

Attach a lifting video or photo and get feedback from the coach that already knows your history—not a disconnected clip analyzer.

Live sessions

Get guided through the session

Start a live session and let one coach call each set, run the rest timer, and log the workout as it happens.

Home training

Home workout, no equipment

Training at home is not the hard part. Knowing whether it is still working, with no weight column to read, is.

Session length

How long a workout should be

Work out the session length your program actually implies, then let one coach record how long your sessions really run.

Training volume

How many sets per week

Everyone argues about the right weekly set count. Almost nobody knows their own, because nothing they use ever adds it up.

Bench press technique

How to bench press properly

Learn the setup, the real bar path, and how to bench safely alone, then log the conditions that make a five-pound bench PR mean something.

Muscle gain

How to build muscle

Three levers build muscle and one logbook proves it worked. Skip the bulking folklore and track what actually moves.

Deadlift technique

How to deadlift properly

Learn the setup, the hinge, and the stance choice, then log what the lift costs you for the next two days, which is the part no form article covers.

Pull-up progression

How to do a pull-up

Follow a five-rung progression from a dead hang to a full rep, and log the rungs so the months before your first pull-up stop looking like nothing.

Core training

How to get abs

Treat core work as loaded, logged strength training and let one logbook show you which of the two jobs is actually moving.

Strength gains

How to get stronger

Strength is a skill you practice heavy. Learn the levers, then read your own top sets instead of guessing.

Squat technique

How to squat properly

Learn the setup, the depth standard, and what actually causes the four common squat faults—then send ChatRPE a rep and find out which one is yours.

Beginner running

How to start running

Get the eight-week run-walk progression that turns a first jog into a 5K, and let one coach run the intervals and log every session.

Warm-up routine

How to warm up

Stop treating the warm-up as a ritual you skip: run the ramp, rate the last set, and let it pick today's working weight.

Training journal

Keep a training journal

Write down why the session went the way it did, and let one coach search those notes later instead of scrolling months of history.

Voice & Siri

Log workouts hands-free with Siri

Say 'log with ChatRPE' between sets, or over dinner, and let the coach structure it with your phone still in your pocket.

Program design

Periodization and training blocks

Run training in blocks, change one variable at each boundary, and let one logbook say whether the last block actually moved the line.

First program

Start with a beginner plan

Skip the generic PDF. Get a simple first program, a progression rule, and a coach that adjusts both as you learn.

Lifting for women

Strength training for women

The programming is the same as anyone else's. The starting loads, the ratios between your lifts, and the myths aimed at you are not.

Recovery planning

Time your deload weeks

Stop deloading by calendar superstition. Let accumulated fatigue show up in the logs first.

Cardio & conditioning

Track cardio in the same coach

Log any cardio session by voice or text and see it connected to your lifting, weight, and recovery.

Progress review

Track progressive overload

Turn workout history into one defensible change for the next training week.

RPE training

Train by RPE in ChatRPE

Log effort without extra fields, and let the coach adjust today's loads to today's fatigue.

Time-crunched training

Train on a busy schedule

Build the plan around the time you actually have, keep a short version of every session, and let one coach prove the compressed week is still working.

17 guides

Nutrition

Calorie tracking

Track calories by talking

Replace the search-and-select diary grind with meals logged in one natural message.

Nutrition workflow

Use ChatRPE as a macro tracker

Set the right level of precision, log without friction, and review trends without turning food into admin.

Alcohol and training

Alcohol, muscle, and fat loss

Stop guessing what a few drinks a week costs you and put the number next to your sleep, your lifts, and your weight trend.

Nutrition targets

Calculate and adjust your macros

Every formula is a first guess. Get targets that update from what your body actually does.

Fat-loss targets

Calculate your calorie deficit

Get a starting calorie target for fat loss, then have it corrected by what your body actually does.

Protein targets

Calculate your daily protein

Get a protein target in seconds, then keep it honest against what you actually eat.

Diet structure

Diet breaks and refeeds

Plan a stretch at maintenance instead of drifting into one, and read what the scale does afterwards correctly.

Nutrient timing

Eat around your training

A pre-workout meal framework built on timing, then a way to test it against how your sessions actually go.

Maintenance calories

Find your real TDEE

A formula guesses your maintenance calories. A few weeks of your own logs can measure them.

Nutrition coaching

Get an AI nutrition coach

Move from a food diary you fill out to a coach that reads your history and tells you what to do next.

Protein focus

Hit your protein target

Keep a live protein count all day with photos, barcodes, and one-line logs.

Eating schedule

Intermittent fasting, honestly

Fasting is a schedule, not a mechanism—here is how to test whether the window is actually changing what you eat.

Meal planning

Plan the week's meals

Turn your targets and your real food preferences into a week you can follow, prep once, and adjust when life changes it.

Protein distribution

Protein per meal

Split a daily protein target across meals that actually deliver, and find the one meal quietly running on empty.

Barcode scanning

Scan a barcode for exact nutrition

Skip typing product names—photograph the barcode and get exact calories, protein, carbs, and fat in the same coach that tracks everything else.

Eating behaviour

Stop snacking at night

Stop guessing why the evening goes wrong—log the nights it happens and read what the days before them had in common.

Eating out

Tracking calories at restaurants

Turn the meal you cannot weigh into a logged number, decided before it arrives and read against your whole week.

12 guides

Progress

Fat loss troubleshooting

Break a weight loss plateau

Separate a real stall from normal fluctuation, then fix the cause your own logs already point at.

Visual review

Build a useful fitness dashboard

Create a few saved views you will reopen—not a wall of charts that becomes wallpaper.

Body measurements

Calculate your BMI

Get your BMI and its screening band, then track the measurements that can actually tell muscle from fat.

Data ownership

Export your fitness data

Ask ChatRPE for a full backup of your history any time—no spreadsheet, no support ticket, no lock-in.

Fat loss

How to lose belly fat

Skip the spot-reduction myth: run a real deficit, measure the waist, and let one logbook prove whether it is working.

Body recomposition

Lose fat, build muscle

Recomposition is real for specific people — and invisible to a scale, which is why it needs three measurements instead of one.

Fat loss without training

Losing weight without exercise

The deficit moves the scale, so diet alone works. Track the food and the trend, and know exactly what training would have protected.

Consistency

Track habits that matter

Keep streaks and consistency in the same logbook as the outcomes they're supposed to move.

Sleep & recovery

Track sleep next to training

Log sleep in one sentence and see exactly how it lines up with your lifts, weight, and recovery.

Adaptive data

Track your own metrics

Turn the signals other fitness apps ignore into consistent, reviewable data in the same logbook as your training.

Weight trend

Track your weight trend

Log the scale in one message and judge progress by the moving average, not this morning's number.

Results timeline

When results show up

Results arrive in a fixed order, and the mirror is last. Read the change from your own log instead of waiting for it to become visible.

Ready for a better way to train?

Meet ChatRPE