Knowledge base

Training and food,
explained.

Short, honest answers to the questions people who train ask, and how Mitta uses them in your plan. Every article says how strong the evidence is.

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45 articles · 23 ready to read. The rest are being written now.

Ready to read 23

New articles appear here first.

Training basicsWhat is double progression?Add reps first, then weight. The method behind every lift target in Mitta.Start here · 6 min read · Moderate evidence Training basicsWhat is RIR, and how do you estimate it?How many reps you had left in the tank, and how to judge it honestly.Start here · 6 min read · Moderate evidence How Mitta decidesHow Mitta sets your lift targetWhere every target comes from, step by step, with a real example.6 min read · Moderate evidence How Mitta decidesWhy a lift target can go downWhat “below the range twice” means, and why a lower target helps.4 min read · Expert opinion evidence How Mitta decidesHow we count weekly setsHow Mitta counts sets that train more than one muscle.5 min read · Moderate evidence How Mitta decidesHow training blocks and the lighter week workWeeks of building up, then a lighter week. How Mitta plans it.5 min read · Expert opinion evidence How Mitta decidesHow the check-in changes your sessionHow the way you feel before a session changes what you lift that day.5 min read How Mitta decidesHow the pain flag worksWhat happens when you flag pain on a set. No diagnosis: a lighter target and other exercises.4 min read How Mitta decidesHow your experience level changes your planBeginner, intermediate or advanced: what changes in your plan.6 min read · Moderate evidence How Mitta decidesHow the coach answers, and what “sources” meansWhere the coach’s answers come from, and how to check them.5 min read How Mitta decidesHow we decide what counts as evidenceStrong, moderate, weak or expert opinion. How we label every claim.5 min read · Expert opinion evidence FoodHow much protein do you need to build muscle?A daily range for building muscle, and how to spread it over the day.Start here · 6 min read · Moderate evidence Using MittaYour first week with MittaYour plan, your first workout and your first food log, in order.6 min read Using MittaHow to import your Strong historyBring your full workout history from Strong in a few steps.Start here · 5 min read Using MittaHow to import Apple Health dataImport your weight, workouts and other data from Apple Health.5 min read Using MittaHow to connect Apple HealthA live link with Apple Health in the iPhone app. Pro.6 min read Using MittaHow to move or skip a workoutSwap days, skip a session or plan a missed one again.5 min read Using MittaHow to build your own workoutMake a workout of your own that stays when your plan changes.5 min read Using MittaHow to share a workout as an imageTurn a workout into an image to share, in one of 18 styles.4 min read Using MittaHow to log cardio and sportsLog runs, rides and nearly 50 sports next to your lifting.5 min read Using MittaHow offline mode and sync workWhat works without a signal, and when your entries reach the cloud.5 min read Using MittaHow to set remindersReminders for training days and your weekly check-in.4 min read Using MittaHow to export or delete your dataDownload everything you logged, or delete your account.6 min read

Training basics 14

The questions every lifter runs into: sets, reps, effort, rest and what to do when progress stalls.

Training basicsRIR vs RPE: what’s the difference?Two ways to rate effort. What each one measures and which to use.Being written

Training basicsWhat is a deload week, and when do you need one?A planned lighter week. What it does and how to tell you need one.Being written

Training basicsHow many sets per muscle per week?Weekly hard sets per muscle, and why more isn’t always better.Start here · Being written

Training basicsWhat is estimated 1RM, and how accurate is it?Your best single rep, worked out from a set of several reps.Being written

Training basicsHow often should you train each muscle?Once, twice or three times a week, and what the research says.Being written

Training basicsHow many reps should you do?Heavy, moderate or light: what different rep ranges are good for.Being written

Training basicsHow long should you rest between sets?Short or long rest between sets, and what it does to your progress.Being written

Training basicsDo you need to train to failure?Going all the way to failure, or stopping a rep or two before.Being written

Training basicsWhat counts as a hard set?Which sets count towards your weekly volume, and which don’t.Being written

Training basicsLinear progression vs double progressionTwo ways to progress. Which one fits where you are now.Being written

Training basicsWhat to do when you stop progressingWhen the weight stops going up: the usual causes, and what to try.Being written

Training basicsComing back after a breakHoliday, illness or a busy month. How to restart gradually.Being written

How Mitta decides 11

The rules behind every number in the app, with how strong the evidence is for each one.

How Mitta decidesHow Mitta sets your lift targetWhere every target comes from, step by step, with a real example.6 min read · Moderate evidence How Mitta decidesWhy a lift target can go downWhat “below the range twice” means, and why a lower target helps.4 min read · Expert opinion evidence How Mitta decidesHow we count weekly setsHow Mitta counts sets that train more than one muscle.5 min read · Moderate evidence How Mitta decidesHow training blocks and the lighter week workWeeks of building up, then a lighter week. How Mitta plans it.5 min read · Expert opinion evidence How Mitta decidesHow the check-in changes your sessionHow the way you feel before a session changes what you lift that day.5 min read How Mitta decidesHow the pain flag worksWhat happens when you flag pain on a set. No diagnosis: a lighter target and other exercises.4 min read

How Mitta decidesTraining with hypermobilityGeneral guidance for very mobile joints. Not medical advice.Being written

How Mitta decidesHow your experience level changes your planBeginner, intermediate or advanced: what changes in your plan.6 min read · Moderate evidence How Mitta decidesHow the coach answers, and what “sources” meansWhere the coach’s answers come from, and how to check them.5 min read

How Mitta decidesOur safety limitsThe calorie floor, the maximum change per week and other guardrails.Being written

How Mitta decidesHow we decide what counts as evidenceStrong, moderate, weak or expert opinion. How we label every claim.5 min read · Expert opinion evidence

Food 8

Protein, targets that move with your training, and where the numbers in your food log come from.

FoodHow much protein do you need to build muscle?A daily range for building muscle, and how to spread it over the day.Start here · 6 min read · Moderate evidence

FoodHow your food targets are calculatedHow your calories, protein, carbs and fat are worked out.Being written

FoodWhy your targets move with your trainingMore carbs on lifting days, less on rest days. Why that helps.Being written

FoodHow accurate is photo logging?What photo logging gets right, where it guesses, and how to check.Being written

FoodHow to read a nutrition labelPortion, per 100 g and what the numbers on a label really mean.Being written

FoodWhere our food data comes fromThe food databases behind your log, and how we pick between them.Being written

FoodMeal prep for liftersCooking once for the week, with portions that fit your targets.Being written

FoodWhat a calorie floor is, and why we have oneThe lower limit Mitta never goes below, and the reason for it.Being written

Using Mitta 12

Step-by-step help for the app, from your first week to exporting your data.

Using MittaFree, Pro and Pro + AI: what’s includedWhat each plan includes, side by side.Being written

How we write these

A short answer first. Then the evidence level, the sources and the date it was last checked. No medical advice: when something sounds serious, we send you to a professional.

Strong

Several good studies point the same way. We say so plainly.

Moderate

Good studies, but fewer of them, or with mixed results. We give a range, not one number.

Weak

Early or limited research. We tell you it could change.

Expert opinion

What experienced coaches do where research is thin. Labelled as opinion, never as fact.

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Training and food,explained.

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Training and food,
explained.