01 / The point of it

What do you want to still be able to do?

Not a number on a scale. A picture. Most people have never been asked this, and it is the answer everything else gets built backwards from.

Which of these sounds most like you?

LighterI want to be carrying less than I am now SteadierI want energy, strength, and habits that hold StrongerI want more muscle and more capability

And in your own words, if you want to. Skip it if you like. One sentence here changes the plan more than any other answer on the form.

02 / Your actual week

Now the week you really have.

Not the one you wish you had. A plan built for a week that never happens is the single most common way this goes wrong.

How many days a week can you honestly give 30 to 40 minutes?

Two daysPlenty. This is not a small plan. Three daysMost people pick this. Room to miss one. Four daysFor weeks that are already fairly steady. Five daysOnly if it has been true before.

Changes How many sessions get printed, and how long each one runs.

Cannot It does not change what you lift. That comes from the next question.

Where are you starting from?

New to thisNever trained, or not for years Coming back to itYou knew how, once Training alreadyIt is part of the week now Years of itYou know your numbers

This sets your sets, your reps and how fast the weight goes up. It is the difference between a plan and a printout.

Cannot Nothing here is compared with anybody else. There is no average on this page and there never will be.

Where would that mostly happen?

At homeBodyweight and whatever is lying around At a gymWeights and machines available

Is most of your day spent indoors?

Mostly indoors Outside a fair amount

03 / Sizing

Two quick ones, so the plan fits you.

This is the only place your body comes into it. Each answer does one specific job, written under it, and nothing else. Nothing here is judged and nothing here is scored.

Which is closer to your build?

A smaller frame A larger frame

Pick whichever fits. This only scales how much food goes on the plate.

Cannot It touches nothing in the movement plan, and nothing on this form is used to work out what to charge you.

Age range

18 to 29 30 to 44 45 to 59 60 and up

This sets how long you rest between sets and how often the weight goes up. It does not change what you lift or how hard, because that comes from your training history, not your birthday.

Changes Your rest, and for two of the four bands a rule about holding a weight before adding to it.

04 / The safety check

The part that keeps you out of trouble.

Ticking a box here does not disqualify you from anything. It changes what we are willing to put in front of you, and you can watch it change below as you answer. If something means a clinician should be involved first, we say so plainly and stop, rather than handing you a workout anyway.

If you are unsure whether something counts, tick it. The worst case is a slightly more careful plan.

Lately, have you had any of these?

Chest pain, pressure, or discomfort during activity or at rest Unusual shortness of breath at rest or with mild exertion Dizziness, fainting, or loss of balance during activity Heart palpitations or a racing heartbeat that concerns you Swelling in the ankles, especially at night None of these

05 / The safety check

Medicines, and how you eat.

Medicine names are checked for one reason: to work out what we may safely suggest. They are never sold and never shared.

Anything you take regularly?

A few about food. Honest answers only.

Do you make yourself sick because you feel uncomfortably full? Do you worry you have lost control over how much you eat? Have you recently lost more than 14 lbs in a 3 month period? Do you believe yourself to be fat when others say you are too thin? Would you say that food dominates your life? None of these

Anything about how you eat we should respect?

A food allergy or intolerance A diet you follow for religious, ethical, or medical reasons Nothing in particular

If there is an allergy or a way of eating, name it

06 / Last thing

Before we build it.

What happens to what you just told us

It builds your plan and keeps that plan safe for you.
It is never sold, never used for advertising, never shared.
Your health answers are stored apart from everything else.
You can delete all of it whenever you like, and deleting means gone.

That works for meNeeded before a plan can be built

MDRN is a general wellness product, not medical care. By carrying on you confirm you are 18 or older. What we do with health answers specifically, in full, is at Consumer Health Data.

What do you want to still be able to do?

Now the week you really have.

Two quick ones, so the plan fits you.

The part that keeps you out of trouble.

Medicines, and how you eat.

Before we build it.

What happens to what you just told us

Your plan is built.

Where should we send it?

It is on its way.