Welcome to your complete guide for the Training features in Atom Fitness. This guide walks you through everything from browsing exercises to creating AI-powered workout splits and tracking your progress.
Training Tab Overview
The Training tab is your home base for everything workout-related. It has four main sections:
| Tab | What's There |
|---|---|
| Schedule | Your active training split and upcoming workouts |
| Splits | All your training programs |
| Workouts | Individual workout templates |
| Exercises | Complete exercise library |
Exercise Library
The Exercise Library contains hundreds of exercises with detailed instructions, images, and muscle targeting information.
Browsing & Filtering
- Search: Type an exercise name in the search bar
- Muscle Filter: Tap muscle icons to filter by target muscle
- Equipment Filter: Filter by available equipment
- Saved Only: Show only bookmarked exercises
- Custom Only: Show only exercises you've created
Creating Custom Exercises
Can't find an exercise? Create your own:
- Tap the + button in the Exercises tab
- Enter the exercise name
- Select primary muscles worked
- Choose the data type (Strength, Cardio, etc.)
- Add equipment, instructions, and tips
Creating Workouts
A workout is a collection of exercises you'll do in a single session.
Building a Workout
- Go to the Workouts tab and tap +
- Enter a workout name (e.g., "Push Day")
- Select a category (Push, Pull, Legs, etc.)
- Add exercises from the library
- Reorder by dragging the handle
- Set default sets and reps for each exercise
AI Split Creator
Let AI design a personalized training program based on your goals, experience, and equipment.
How It Works
Answer a few questions and the AI generates:
- Optimized workout structure
- Exercise selection based on your equipment
- Appropriate volume for your experience level
- Proper rest day placement
Questions You'll Answer
| Question | Options |
|---|---|
| Fitness Goal | Build Muscle, Get Stronger, Lose Fat, General Fitness, Athletic Performance |
| Experience Level | Beginner (<1 year), Intermediate (1-3 years), Advanced (3+ years) |
| Training Days | 2-7 days per week |
| Session Duration | 30, 45, 60, or 90 minutes |
| Equipment | Full Gym, Home Dumbbells, Bodyweight, Resistance Bands |
Active Workout Session
This is where the magic happens — tracking your sets, reps, and weights in real-time.
Smart Features
- Auto-Fill Weight: Suggests weight based on your last session
- Progressive Overload: Lightbulb icon shows when to increase weight
- PR Alerts: Trophy icon appears when you hit a personal record
- Rest Timer: Automatic countdown between sets
Logging a Set
- Enter the weight (use +/- for quick adjustments)
- Enter the reps you completed
- Optionally set RPE (rate of perceived exertion, 1-10)
- Tap Complete Set
Tracking Progress
What Gets Tracked
- Personal records for every exercise
- Volume trends over time
- Workout frequency and consistency
- Performance scores based on effort and PRs
Access your full history in the Stats section to see progress charts, PR history, and workout breakdowns.
Tips & Best Practices
- Start with compound movements when you're fresh
- Balance push and pull exercises
- 4-6 exercises per workout is plenty for most people
- Don't train the same muscles on consecutive days
- Log everything — even failed sets provide valuable data
- Trust the smart suggestions as the app learns your capabilities