TrainFuelWiseTrain, eat and recover with purposeAbout usSign in / Create account

YOUR WORKOUT. YOUR FOOD. YOUR NEXT STEP.

Walk into the gym
with a plan.

Know what to lift. See how to move. Keep your food diary alongside your training.

Practical guidance shaped by movement science and years under the bar. Built for the way you actually train.

Take a look inside ↓

No card required. Choose whether to subscribe after your trial.

Real training. The experience behind the website.
Suggested sets, reps & loadsMovement demonstrationsFood & workout history together

FROM YOUR FIRST SESSION

SET UP. SHOW UP.
BUILD FROM THERE.

01

Start where you are.

Set your goal, equipment and starting ability. Choose a schedule that fits your week.

02

Follow your session.

See your exercises and suggested loads. Check the movement, record each set and take your rest.

03

Build on what you log.

Use your training history to guide the next session. Adjust the plan, including lighter weeks and breaks.

IN YOUR CORNER AT THE GYM

LESS GUESSING.
MORE DOING.

Your exercise demonstrations sit beside your workout. Suggested sets, reps and starting weights give you a place to begin, with room to change them.

  • Choose full body, push/pull/legs and other schedules.
  • Add or remove exercises to suit your equipment.
  • Finish a set and start your rest timer.
Explore a full example session ↓
TRY A SET · EXAMPLE ONLYInteractive

Barbell back squat

3 sets × 8–10 reps

Barbell squat starting position
Set 1Set 2Set 3
REST BETWEEN SETS0:30

Try the button to see what happens after a set.

A demonstration, not a live workout. Nothing here is saved to your account.

A bowl with yoghurt, fruit and oats
Food tracking belongs beside your training.

THE OTHER PART OF YOUR DAY

TRAINING DONE.
WHAT’S FOR LUNCH?

Search foods, scan packaged-food barcodes and choose the servings you ate. Keep breakfast, lunch, dinner and snacks in one daily diary.

  • See calories, macros and available nutrient information.
  • Use your profile and goals to guide daily targets.
  • Follow food and training history without juggling tools.

Food database coverage varies. Energy needs and workout calories are estimates.

THE EXPERIENCE BEHIND THE PLAN

Built from study.
Shaped in the gym.

Behind TrainFuelWise is a master’s degree in Human Motor Behaviour and years of strength training.

We built it to make the useful parts of training easier to put into practice: a clear session, movement guidance, a food diary and a record of what you have done.

Published research informs the guidance. Your own performance helps guide progression. You keep control of the exercises, weights and pace.

Read about the approach and research →

KEEP IT AS SIMPLE AS YOU NEED

Choose what you want to use.

Training, nutrition, or both. You can change your choice later.

01 / TRAINTrainingWorkouts, demos, timers and progress →02 / FUELNutritionFood diary, serving sizes and targets →03 / TOGETHERTraining & nutritionYour day, together in one place →

Explore a focus above. Choose which tools to use after signing in.

Explore a sample full session

EXPLORE A FULL SESSION

Full-body gym day

Six exercises, clear targets and movement demonstrations.

Example · 50–65 minutes

An example to explore, not your personal prescription. Your trial plan uses your goal, starting ability and available equipment. Warm up for 5–10 minutes, then do lighter practice sets before the first loaded exercises.

01

Barbell Back Squat

3 × 8–10 reps · Rest 2–3 min

02

Barbell Bench Press

3 × 8–10 reps · Rest 2–3 min

03

Seated cable row

3 × 10–12 reps · Rest 2–3 min

04

Romanian deadlift

2 × 8–10 reps · Rest 2–3 min

05

Dumbbell lateral raise

2 × 12–15 reps · Rest 1–2 min

06

Plank

2 × 20 seconds · Rest 1–2 min

Keep about two clean reps in reserve on the loaded exercises. Finish with a few minutes of easy walking. Choose a comfortable hold for the plank and stop when form changes.

Build your own plan with a free trial

TRY IT WITH YOUR NEXT WORKOUT

7 days to make it yours.

No card required for the trial. No automatic charge when it ends.

YEARLYNZ$50 / year

One payment each year.

MONTHLYNZ$10 / month

Pay month by month.

Paid subscriptions renew automatically until cancelled. All prices are in New Zealand dollars.

View membership details →

A FEW PRACTICAL QUESTIONS

Before you start.

Can I change the suggested workout?

Yes. Change exercises, loads and sets to suit your equipment, preferences and progress.

Do I need to use the food diary?

No. Choose training only, nutrition only, or both. You can change the tools you see later.

Does it work on my phone?

TrainFuelWise runs in your web browser, on a phone, tablet or computer. Sign in to save progress to your account.

What happens after the free trial?

You choose whether to purchase a monthly or yearly subscription. The trial does not automatically turn into a paid plan.

Is this individual coaching?

TrainFuelWise provides research-informed general guidance and logging tools. It does not include a live personal trainer or individual medical or dietetic advice.

Your account

YOUR WORKSPACEChoose your experience
TODAY

Your day, at a glance.

Your meals, daily totals and recorded workouts.

Today’s food

Today’s workouts

Your next step

Settings

My experience

Choose which tools appear. Your saved records are kept when you switch. All options use the same membership.

Training data

Reset training and start over

Delete your saved strength and cardio sessions, starting loads, workout edits and recovery schedule. Your training plan returns to its starting settings.

Your food diary, saved foods, weight records, personal details and membership are kept. Export a backup first if you might want your training records later.

Reminders and encouragement

Optional, gentle nudges. Choose what helps and turn them off anytime.

Open Settings while signed in to check availability.

At most two reminders in seven days, at least three days apart. Training reminders wait until a planned session is overdue and you have not recorded a workout for three days. Training breaks and light weeks pause training nudges and encouragement. Food reminders are separate and optional.

Browser permission is requested only when you press this button. Messages use original encouragement, without promises or pressure.

Step 1 · Personalise

Let’s find your starting point.

These details help estimate your daily energy needs. Start with what you know. You can update them whenever you need.

Your personal details

Why we ask: height, weight, age and the selected reference equation help estimate energy needs. They don’t describe your ability or decide what progress should look like.

Based on the Mifflin–St Jeor resting energy equation. Activity factors include your usual exercise and are approximate. Weight loss starts at 10% below maintenance; weight gain at 5% above. These are adjustable starting choices, not a prediction of results. Automatic targets update when you log a new weight. Review your trend over several weeks.

Reference values use adult age and sex categories. Pregnancy, breastfeeding, medical conditions and individual needs require professional advice. BMI is a screening measure, not a nutrition prescription. Estimated energy is a rough starting point for non-pregnant adults and is not suitable for everyone.

Food diary

Your food, one day at a time.

Log meals and see how your day is adding up.

Food diary

What you ate

Today's training

Your workout

Workout set style
Choose once for the whole workout

Classic sets work well for most goals. Rest-pause is optional and not guaranteed to build more muscle. Research comparison

0strength sessions
0cardio sessions
3days each week
Set your starting weights

For each exercise, enter a weight you can lift for a known number of clean reps and roughly how many more you could do (reps in reserve). Bodyweight exercises are ready without a load entry. For weighted exercises, leave the load blank if unsure and try an easy starting set. This is an estimate, not a maximum test.

You can skip any exercise and enter your working weight directly below.

Recovery and easier weeks

Breaks keep your saved progress. After more than two weeks away, your first session back starts lighter with fewer sets.

How these suggestions work

Repeated fatigue or widespread failure prompts an optional light week. After a sustained six-week block, we offer a recovery review rather than require a break. Very low readiness offers two days off hard training, followed by reassessment. A light week defaults to seven days, roughly half the sets, about 10% less load and two extra reps in reserve. These are adjustable planning rules, not proven optimal prescriptions. Starting a light week resets unsaved set entries and set-count overrides; logged exercises stay saved.

Deload research is limited. A week of complete training cessation has not demonstrated extra muscle growth. Read the expert consensus and randomized trial.

Do a few easy warm-up sets before your first challenging lift. Stop a set if technique breaks down.

Build my own workout

Something different today? Create an extra session without replacing your plan.

Add an exercise

Add or remove exercises for this day. Logged sessions stay in Progress. Your exercise choices and entered sets stay saved when you update the same plan.

Suggested values are a starting point. Edit them to record what you actually completed before saving.

Workout time and calories (optional)
Cardio

Move in a way you enjoy.

Choose a steady session or use the interval timer.
Interval timer

Time your session

Ready
00:00
Select a programme and press Start.

Short tones signal each change. Keep this screen open during timed intervals.

Energy above resting is estimated from weight, duration and broad activity intensities using the 2024 Adult Compendium. Available for ages 19–59; individual results vary. A device value overrides the estimate. Intervals use an average including recovery.

This week's activity

Find food

Add something to your diary.

Find your food, choose a portion and add it to your diary.
Make your next meal count

Start with your next meal.

You don’t need a perfect diary. Search for a food, choose your serving and add it to the meal you’re logging.

Search everyday foods or scan a packet. Your diary brings it all together.

Search · Choose serving · Add to diary
Chicken, rice, avocado and colourful vegetables in a meal bowl
Can’t find a food?Use its label to add it once and save it for next time.
Progress

Your effort, kept here.

Some weeks are busy. Your saved sessions still count, and you can pick up from here.

Saved exercises & sessions

Each saved exercise appears here straight away, even before you finish the session.

Cardio sessions

Your data

CSV opens in Excel or Google Sheets. The JSON backup restores your plan, workout edits and unfinished entries. Signed-in progress saves to your account, while private test data saves on this device.

My plan

Make room for your kind of training.

Choose a goal and a week you can realistically manage. Your plan can change when life does.
Step 1 · Your details

Weight, height & daily energy

Add your details if you want energy estimates, then choose a training week that fits.

Start with a manageable week. Save your plan, try a session, then adjust as you learn what suits you.

Pick the direction that matters to you right now.

Choose the days you can usually make room for.

Choose what feels closest. This is a starting point, not a test.

Set starting weights during your first workout. Edit your weight, height and nutrition targets in Your details.

My account

Account and membership.

Manage sign-in, cloud saving and your access.

YOUR PEOPLE. YOUR PACE.

Good energy.
Better together.

The messy days. The small wins. The “you’ve got this” messages. There’s room for all of it here.

Private by default · you choose who sees each update
✦ Real life welcome♡ Kind words count↗ Your pace, always

Your circle starts here

Sign in to connect with friends. Your private diary and training records are never shared automatically.

The demo uses fictional people and example progress. Nothing is sent to anyone.

TrainFuelWise offers general education, not medical or individual diet advice. Training and food needs differ between people. Exercise data by RepDB (repdb.co). Additional exercise photos and instructions: Free Exercise DB. Packaged-food data by Open Food Facts.