Features
The plan engine and the coaching modules
A rule engine that decides, per client, which exercises are safe, feasible and worthwhile, and traces every decision to a source. Around it, one private page per client for nutrition, habits, check-ins, messages and booking.
The short answer
RungGym is a coaching app with a workout plan engine at its core and a private page for every client around it. The engine builds the training block for a client. It filters its exercise database on eight chronic conditions and on the equipment that client actually has, then assembles a block of 3 to 6 weeks in which the target load climbs 5% per week up to a cap of 25%. Sets, reps and rest come from the ACSM and NSCA guidelines, with a source reference behind each rule, and the finished block exports as a PDF you hand to the client. Around the engine, each client gets one private link, with no app store and no account, that holds their training sheet, a nutrition log against your targets, habits, weekly check-ins with private progress photos, messages and self-booking of your free 1-on-1 moments.
Injury filtering across eight conditions
Tick a condition and every exercise advised against it disappears automatically, never selected in the first place, not flagged after the fact.
- Every condition is worked through in its own guide: low back pain, knee complaints, shoulder complaints, pregnancy and postnatal, high blood pressure, wrist and elbow, balance and fall risk, and excess weight.
- Low back pain goes further: McGill's Big 3, one exercise per protective direction instead of three arbitrary ones
Worked example
Tick shoulder complaints and every exercise that loads the shoulder drops out. The barbell bench press goes because a barbell imposes a fixed bar path that cannot be individualised, and the dumbbell chest press on a bench replaces it. The standing dumbbell lateral raise goes because abduction above 90 degrees can cause impingement, and scapular retraction with a band takes its place. Every exclusion carries that reason and a source ID, and the substitute is named in the database rather than picked at random.
Equipment filtering: only what your client actually has
Tick the equipment that is actually available, from bodyweight only to a full gym. An exercise only qualifies if every piece it needs is ticked.
- A client with two dumbbells and a band still gets a complete plan, never an exercise they cannot perform
- The 2026 ACSM position stand: bodyweight and home routines produce real results, equipment matters less than consistency. Read what the ACSM guidelines actually say.
Worked example
A client training at home with nothing but their own bodyweight still fills a complete block. A resistance band widens the pool, and dumbbells with a flat bench widen it again. The rule is a plain subset test: a barbell deadlift needs a barbell, so it never appears for a client who did not tick one, and no plan ever arrives with a substitute the client has to improvise.
Blocks of 3 to 6 weeks with progressive overload
A block is a full mesocycle, not a single session. Each week gets a higher target than week 1: 5% by default, capped at 25%.
- The worksheet shows it as +10% vs. week 1, so your client tracks real progress
- Works at any strength level, because the client sets their own starting weight in week 1
Worked example
In a 6 week block the week columns read +0%, +5%, +10%, +15%, +20% and +25%, so the cap lands exactly on the last week. The column for week 1 is deliberately empty: the client writes in a workable starting weight and every later week is a percentage of that number, not a load the software guessed for someone it has never seen.
Rotation across movement patterns: no two identical training days
Exercises rotate across movement families by themselves. The family used least so far gets priority, so the second training day does not repeat the first.
- The rotation runs across training days and across blocks, not across the weeks inside one block
- Nothing for you to track by hand in a spreadsheet
Worked example
Exercises sit in movement families, from horizontal push and vertical pull to hip hinge and anti rotation. Inside a block the selector prefers the least used family so far. For the next block it first skips everything the client did in the previous one. Within one block a training day keeps the same exercises every week on purpose: a heavier weight only means something when the exercise stayed the same.
Frequency check with an honest warning
Pick a lower frequency than ACSM recommends and RungGym still builds the plan, with an explicit note, not a silent shortcut.
- You decide based on your client's schedule and motivation; RungGym stays honest about the tradeoff
Worked example
The bands are 2 to 3 sessions a week for a beginner, 3 to 4 at intermediate level and 4 to 5 at advanced. A beginner booked twice a week triggers nothing. Drop the same client to once a week and the block still generates, carrying this line on screen and on the PDF cover: once per week does not meet the ACSM recommendation of at least twice per week per muscle group. Book above the band and you get the mirror image, a note about recovery and overuse.
A PDF you dare hand to a client
One click, one clean PDF: a cover page, then one page per training day with the weeks of the block side by side as columns.
- Sets, reps or time, rest, an execution cue and an empty box per week for the weight used
- Injury adaptations are called out separately, so your client knows why an exercise differs
Worked example
The cover carries the client name, the goal, the level, the frequency, the block length, the frequency warning if there is one, and the private portal link when you switched it on. Each training day page lists warm-up, main block, core, conditioning and cool-down in that order. Warm-up and cool-down get no weight boxes, because nobody logs a load for a cat-cow.
Around the engine
The coaching modules
A workout plan is one part of coaching. These are the other parts, all inside the same private page. Which ones you use depends on the kind of coach you are: online coaches, nutrition coaches, health coaches and more.
A private client page with no app and no account
Each client gets one private link. It opens in the phone browser, installs to the home screen like an app, and holds six tabs: Training, Nutrition, Habits, Check-in, Book and Messages.
- No app store, no account and no password for the client to forget
- English, Dutch, French and German interface
- Not a branded app in the App Store or Google Play: it is a web page that behaves like an app
In practice
You add a client, they fill in the intake form (goals, injuries and limitations), and you send them the link in a message you already use. From then on everything you set up for them is behind that one link, and anyone who does not have the link sees nothing.
Nutrition targets and a food log
You set daily targets per client for calories, protein, carbohydrates and fat, with a written note in your own words. The client logs what they eat and sees each day against your targets.
- The client searches foods in the Open Food Facts database, types a barcode number, or adds a food by hand
- Meals are logged by breakfast, lunch, dinner and snack, with a daily total next to the targets
- A meal plan generator: up to a week of everyday dishes with weighed portions fitted to the targets, a shopping list and a PDF. You edit any portion
- No recipe library with cooking instructions. Packaged-food data is contributed by volunteers and can be incomplete, so clients check the label
In practice
Say you set 2,200 kcal and 140 g of protein for a client. They search for yoghurt, or type the barcode of a packet, log it under breakfast, and the day total moves toward the numbers you set. You open their log before the next call instead of asking for screenshots.
Habits with streaks
You define the habits per client: a daily walk, a bedtime, ten minutes of mobility. The client ticks them off each day and builds a streak.
- You see the last 7 days per habit, so you spot what slips before the client goes quiet
- Habits are yours to word, not a fixed list
In practice
Give a client two habits, a ten minute walk after dinner and phone out of the bedroom. A week later you open their page and see which days were ticked, and you mention the one that keeps slipping in your next message.
Weekly check-ins and private progress photos
The client logs weight and measurements (waist, hips, chest, arm and thigh), rates energy and sleep from 1 to 5 and adds a note. They can upload progress photos from the front, the side and the back.
- Photos are stored privately and visible only to the client and you
- Measurements are optional, so a client who does not want to weigh themselves does not have to
- RungGym gives no medical advice and does not interpret the numbers: you do
In practice
A client reports sleep at 2 out of 5 two weeks in a row. You see the trend next to their habits and training, and you adjust the plan or ask them about it in a message.
Messages between you and each client
One direct thread per client, with unread counts for both sides. The conversation sits next to their training, food and check-ins instead of in a separate chat app.
- A thread per client, so the history stays with the client's page
- Not a group chat or a community feed: it is one to one
In practice
A client logs a heavy week and writes in their check-in that their knee felt sore. You reply in the same thread, and the answer is there next time they open their page.
Agenda with self-booking of 1-on-1 moments
You publish free moments, including recurring weekly ones. Clients book and cancel themselves within your cancellation window, and you can book a moment for a client.
- One to one only. There are no group class timetables, capacity limits, waitlists or class passes
- You can track session packages and payments, and share your own payment link. RungGym does not process your clients' card payments
In practice
You open Tuesday and Thursday evenings every week. A client picks Thursday from their phone. If they need to cancel and it is still inside your window, they do it themselves, and the slot opens up again.
Questions about the engine
What happens to an exercise that gets filtered out?
It is replaced, not simply removed. Every exclusion in the exercise database names the reason, a source ID and a concrete substitute, so a client with knee complaints gets the supported squat to a chair where a barbell back squat would have gone. The plan keeps the same structure and the same number of exercises.
Does a client who only trains with their bodyweight still get a full plan?
Yes. Bodyweight only still fills a complete block: compound lower body, compound upper body, core, conditioning, warm-up and cool-down are all covered without a single piece of equipment. A resistance band widens the pool, and dumbbells with a flat bench widen it again.
Can I tick more than one condition for the same client?
Yes, and the exclusions stack. An exercise disappears as soon as it is advised against for any one of the ticked conditions, so a client with both shoulder and wrist complaints never sees an exercise that either list flags. Nothing has to be resolved by hand.
Does every week of a block contain the same exercises?
Yes, on purpose. A training day keeps its exercise list for all 3 to 6 weeks of the block, because a heavier weight only tells you something when the exercise stayed the same. Variety comes from the training days differing from each other, and from the next block rotating to exercises the client did not do in the previous one.
Where does the frequency warning come from?
From the ACSM frequency bands per training level: 2 to 3 sessions a week for a beginner, 3 to 4 at intermediate level and 4 to 5 at advanced. Book below or above the band for that level and the plan is still generated, with the warning printed on screen and on the PDF cover page rather than silently adjusting your choice.
Want to understand the rules behind it first? They are written out in the step-by-step guide to creating a workout plan. Want to see the engine itself? That is the workout plan generator. Still comparing tools? Read what RungGym does and does not do.
Try it yourself?
Create an account, add one client and generate a block. Within five minutes you know whether it fits the way you work.