How BindTrue works

1. Your answers

A short questionnaire: your goal (lose fat, build muscle, glutes, tone up, get stronger or more flexible), how you like to train (gym, home, yoga, pilates, stretching or a mix), the equipment you have, how many days a week and how long, your experience, any injuries or limits, and your height, weight, age and daily activity. BindTrue is for people 16 and older.

2. A fixed exercise library

Every plan is built from BindTrue’s library of 109 exercises. Each exercise has form cues, the muscles it works and the equipment it needs. A plan built for you uses only exercises from this library that fit the equipment you said you have. A ready program is used as it is written, so pick one that matches your gym or home setup.

3. A rule-based plan first

A rule-based builder lays out your week: which days, a balanced order of movements (squats, hinges, pushes, pulls, core, or poses and holds for yoga, pilates and stretching), and sets, reps and rest for your level and the time you have. You get this plan right away. You can also pick one of the ready programs instead.

4. The AI personalizes it

An AI model then tailors that plan to you: it can swap an exercise for another one for the same part of the body, and adjust sets, reps, rest and notes for your goal, your injuries and, later, the workouts you logged. It works inside the plan’s structure. Every suggestion is checked in code before you see it:

• The same training days and the same number of exercises.
• Swaps only within the same part of the body (lower body, pushing, pulling, core, or mat work like yoga, pilates and stretching), only exercises from the library, and only ones your equipment allows.
• Sets and rest stay within fixed limits; anything that doesn’t pass is dropped and the rule-based choice stays.

Every 4 weeks you can ask the AI to update your plan from what you logged.

5. Food targets

Your calories come from the Mifflin-St Jeor equation and your daily activity: a 25% deficit to lose fat, +8% to build muscle, and never below 1,300 kcal a day for women or 1,600 for men. Protein is 1.6–2.2 g per kg of body weight (above a BMI of 25, per kg of the weight you would have at a BMI of 25). The macro calculator uses the same formulas and lists its sources.

6. Progress

Workouts use double progression: add reps within the range, and when every set reaches the top, add a little weight. The app shows what you lifted last time and when to go up. Your stats estimate your one-rep max with the Epley formula (see the 1RM calculator).

Safety

• The coach chat checks every message before any AI sees it. Clear signs of an emergency (such as chest pain or fainting), of self-harm or of an eating disorder, and questions about steroid or other drug doses get a fixed, careful answer that says where to get help, not an AI reply. Softer signs, such as feeling low or guilt about food, go to the AI with extra instructions to answer with care.
• AI replies are checked too: no diets below 1,200 kcal a day for women or 1,500 for men, no drug doses, and a suggestion to see a doctor when you mention pain.
• Injuries and limits you enter go to the AI with the instruction never to load those areas.

What the AI does and doesn’t do

• It does: personalize plans from the library, and answer questions about training, form and food with your plan and goal in mind.
• It doesn’t: diagnose, treat or give medical advice. It never sees your name, your PIN or your Apple Health data.
• It can be wrong. That is why plans are checked against the library, and why you should stop any exercise that hurts.
• BindTrue uses leading AI models; the Privacy Policy names the providers.

Where the numbers come from

The formulas and training methods follow published research and standard practice, and each calculator lists its sources. BindTrue doesn’t claim medical or coaching credentials it doesn’t have. It gives general fitness guidance: if you have a health condition, an injury or pain, or you are pregnant, talk to your doctor before you start.