Welcome to Moves — we’re so glad you’re here! If you’re brand new, this guide will walk you through exactly how to log your first workout and feel confident getting started.
(If you missed this video while setting up your account, be sure to give it a watch! Otherwise, skip below to learn more about how to make the most of logging your workouts.)
Start Here in 3 Simple Steps
1. Open the app and start Today’s Workout
From the Home screen, tap the Play button on Today’s Workout.
2. (If you’re doing Weekly Moves*) choose your workout setup
Select your preference:
Note: This step may look a little different depending on your program — not all Moves programs offer Home/Gym or 30/60 options.
3. Click Start Workout
4. Choose how you want to follow the workout
Guided View → follow along with videos and prompts
List View → move at your own pace and log as you go
That’s it — you’re ready to start moving 💪🏼
Your First Workout: What to Expect
Your first session is all about getting comfortable.
You don’t need perfect weights.
You don’t need to hit every set exactly.
You don’t need to know everything yet.
Just focus on showing up and getting through it. You’ll learn as you go — and it gets easier every time.
How to Log Your Workout
There are two ways to complete your workout in the app:
Option 1: Guided View (Step-by-Step Support)
This is the easiest way to get started — especially if you're new to Moves or just want more guidance during your workout.
Follow the workout one move at a time
Watch larger demo videos for each exercise
Read form cues and instructions as you go
Log your reps and weights in real time
Perfect if you're a beginner or want a structured, follow-along experience.
Option 2: List View (Flexible + Faster Flow)
Prefer to move at your own pace?
See your entire workout at a glance
Move through exercises more quickly
Log sets when it works best for you
Tap into any movement if you want demos or more details
Great for experienced users or busy days when you want a quicker flow.
Tips for Quick Logging in List View
Want to move even faster? Try this:
Scan the first block before you start → grab your equipment and note reps/rounds
Complete the full block first, then log all sets at once with Complete All (or tap the checkmark ☑️ after each exercise)
Enter your weights as you go → tap the three dots (…) next to each exercise to view your Exercise History and see what you lifted last time
👉 Pro tip: You can switch back and forth anytime. If you spot a new move and want a closer look, hop into Guided View for the bigger demo video — then jump right back to List View once you’ve got it down.
Not Sure What Weight to Use?
This is one of the most common questions — and totally normal.
Here’s a simple way to start:
Choose weights that feel challenging, but doable
You should be able to finish your reps with good form (the last few reps should feel tough!)
If it feels too easy → go a little heavier next time
If it feels too hard → scale back
Logging your weights:
You can log weights per dumbbell/side or combined (e.g., 15s or 30 total)
The trick is to choose one method and stay consistent so your Exercise History makes sense to you
In future workouts, check your Exercise History to see what you lifted last time — and challenge yourself to do a little more. This is how you build strength over time (hello, progressive overload! 💪🏼)
Helpful Features (Use These as You Go!)
Moves is designed to make your workouts feel personal, adaptable, and effective — so every session works for you. As you get more comfortable, these features can help you personalize your workouts:
Tap into any movement to:
Watch demos
Read form tips
Understand what you’re working
Track what you lifted last time so you can:
Stay consistent
Progress over time
Build confidence in your weights
Need a swap? You can switch exercises based on:
Equipment you have
Injuries or limitations
Personal preference
Want to adjust your workout? You can:
Add or remove exercises
Modify your session to fit your schedule
Why Moves Workouts Aren’t Follow-Along Videos
We built Moves to help you train smart — not just keep up with a screen.
To see real changes in strength, energy, and body composition, you need progressive overload — gradually pushing your muscles so they adapt and rebuild stronger.
Follow-along videos lock you into someone else’s pace, weights, and moves. With Moves App, you get freedom to: With Moves, you get freedom to:
Adjust weights and rest to fit your needs
Swap exercises to make them easier, harder, or joint-friendly
Adapt to whatever equipment you have without breaking the workout flow
And don’t worry — you’re never on your own. Every workout is designed by trainers and Physical Therapists with progression built in, plus:
Demo videos to show exactly how to move
Form cues + muscle targets so you know what to feel
Options to go at your own pace, the right way
Plus, since our workouts don’t have an audio track or sound, you can listen to your own music, podcasts, or even enjoy some sweet silence 😌
If you have any questions or need assistance, our Support Team is here to help. Contact us anytime at support@movesapp.com—we’re dedicated to making sure you have the best experience possible!