1. Go to the Workout tab.
2. Click “Pick new Routine”
   • Mobile:
     
   • Desktop:
3. Follow the prompts and select a routine to confirm.

1. Menu > Settings > Workout Reminder
   • Make sure notifications are turned on for Strongr Fastr on your device

When doing a workout there are two options.

1. Play button- this is the recommended method unless you’ve been on the routine for awhile and really know what you’re doing.
2. Log it- streamlined spreadsheet-style way to quickly log a workout. Videos and extra exercise information can still be viewed in the exercise menu when logging.
3.  

If you’d like the app to help you find a starting weight, there are two ways:

1. Take a strength test: 
   1. During the walkthrough when you come to an exercise you haven’t logged weight yet for, it will show the following screen. Click “Take a Strength Test”.
   2. It will walk you through various weights and ask how difficult they were. After enough tests it will recommend a starting weight.

1.  
2. Use the weight calculator: Use if you have an idea of how much you can lift.
   1. During the walkthrough:
      1. When you come to an exercise you haven’t logged yet, it will show the following screen. Click “Calculate Weight”.
      2. After entering in your info, it will recommend a starting weight.

While logging:

1. 1. 1. You can click the menu button for that exercise to see the options for calculating weight.

This generally isn’t necessary since almost all the routines in the app will automatically update your weights as you progress. But if you stop using the app for awhile or need to update for another reason follow these steps.

During the Walkthrough:

1. Click the menu button on the exercise > “Calculate Weight”

While Logging a Workout:

1. Click the menu button on the exercise > “Calculate Weight”

During the Walkthrough:

1. Click the menu button on the exercise > “Exercise info”

While Logging a Workout:

1. Click the menu button on the exercise > “Exercise info”

During the Walkthrough:

1. Click the menu button on the exercise > “Exercise Settings”

While Logging a Workout:

1. Click the menu button on the exercise > “Exercise Settings”

1. Workout Plan tab
   • Mobile: Pencil icon > “Edit Routine”
   • Desktop: “Edit Routine”
2. Here you can edit the routine as a whole:
   
   • Example of how the date selector works:
3. Overview of the workout editor.

If you want to start your workout routine from the beginning:

1. Workout Plan >
   1. Mobile: Pencil icon > “Edit Routine”
   2. Desktop: “Edit Routine”
2. Routine Menu > “Restart Routine”. This will start you back at the first workout of the routine. This will not erase any weight data the app has stored and it will use your previous performance for weight suggestions.

There are multiple ways to view your progress.

1. Menu > Progress Stats/ Macro Analytics/ Body stats
   
   • Progress/Stats: View exercise progress.
   • Macro Analytics: View macro/weight analytics. (note: be sure to consistently and accurately log what you eat and how much you weigh for the most robust analytics).
   • Body Stats: Visual body measurement tracking that shows your measurements compared to the average person or military personnel.