You walk in without a plan
You copy what someone else is doing, or wander between machines until it feels like enough.
Who it’s for/Beginners
Your first months in the gym, planned for you.
No idea which exercises to do, how heavy to go or how often to train? Mitta builds a beginner plan around your week, shows every exercise on video and tells you what to lift on every set. You just show up.
A full planfrom a few questions: goal, days, time and equipment
231 exerciseseach with a video, so you know how it’s done
Every sethas a target, so you never have to guess
Sound familiar?
How to start
Three steps from signing up to your first session.
1Answer a few questions
Your goal, how many days you can train, how long you have and what equipment there is. Beginner is a level of its own.
2Get your week
A plan with the right amount of work for a beginner, spread over your days, with rest where you need it.
3Follow the targets
Open a workout, watch the video if you need it and lift what the target says. Mitta learns from every set.
Why it works for you
Start light, add a little every week.
Your first months are when you progress fastest, as long as you keep doing a bit more than last time. Mitta uses double progression: first more reps, then more weight. So you always know the next step, and it stays small enough to do with good form.
- Beginner volumeFewer sets than for experienced lifters, enough to make progress.
- Small stepsThe weight only goes up once you hit the top of your rep range.
- Every number explains itselfTap Why to see the sets behind a target.
Built in for you
Your first plan takes two minutes.
Free, in the web app for invited testers. Join before launch and get 50% off Pro or Pro + AI for 3 months.
What you get in each plan
Compare all plansFreeIncluded
The plan, videos, a target for every set and your food log. No time limit.
ProIncluded
Plus training blocks and food that follows your training.
Pro + AIIncluded
Plus a coach to ask anything, from your own log.
Questions about
Mitta for beginners
What is a good workout plan for beginners?
Two to three full-body sessions a week, or four with an upper/lower split, with the big movements (a squat, a push, a pull, a hinge) and a little more each week. Mitta builds that from your days and equipment.
How many days a week should a beginner train?
Two or three days is enough to make real progress. You choose the days; Mitta spreads the work so each muscle gets trained and rested.
How do I know how much weight to lift?
Start with a weight you can lift with good form for the reps in your range. From your first session on, Mitta sets the target for every set.
Do I need a gym?
No. Tell Mitta what equipment you have, from a full gym to a pair of dumbbells, and the plan only uses that.
Is Mitta free for beginners?
Yes. The plan, the exercise videos, lift targets and the food log are free, with no time limit.
Be one of the first in.
We’re opening Mitta to small groups. Join before launch and get 50% off Pro or Pro + AI for 3 months.