How To Get The Most Out Of The Sweat App

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June 10, 2020

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So you’re ready to start working out with our world-class trainers in the Sweat app? Welcome! We are so excited to have you as part of the incredible Sweat Community?

Whether you’re looking for structured training programs or on-demand workouts you can do anywhere, anytime, Sweat has something for you! The Sweat app is jam-packed with handy features that are designed to help you work towards your goals and make exercise part of your lifestyle - no matter where you are in your health and fitness journey.

To get you started or help you get even more out of the app, we’ve answered some of your top questions:

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How do I get started with the Sweat app?

First things first, make sure you have downloaded the Sweat app onto your device from the App Store or Google Play. Then open the app and log in to your account. Don’t have an account? You can sign up here!

Once you’ve completed your login, and you’re opening the app for the first time, you will see your dashboard. This is where you will see each of the Sweat Trainers and their programs, and where you can select the program and training style that best suits you. Don’t worry, you can change your program at any time!

Not sure what to pick? To help you choose, there is also the option to complete a short survey or you might want to choose a program that aligns with fitness goals you’ve set for yourself.

Tap on a trainer to find out more about the training programs they have created, or choose a program by tapping on it once, and then tap the button that says “Start Program”.

You might have followed one of the Sweat Trainers on social media, or tried one of the workouts they’ve shared and be ready and raring to try their program. If you're new to fitness or returning after a break, you can select a beginner-friendly program to help you move again.

Currently expecting or planning a return to fitness after giving birth? There’s something for you, too! Sweat Trainers Kayla Itsines and Kelsey Wells both have pregnancy and post-pregnancy programs available.

Once you’ve selected your training program, you can use the icons at the bottom of your screen to navigate between the Workouts, Food, Planner, Activity, and Community tabs.

To connect the step tracker in your “Daily Goals” to your phone’s health data, tap the Sweat drop in the top right corner. Under your Daily Goals, select 'Connect' to start tracking your steps. You will need to allow Sweat to access Health Data on your device and turn all categories on. Once you’ve done that, tap the Sweat drop whenever you want to see your progress against your step, water and workout goals for the day or week.

When you tap the Workouts button, you can also see your progress in the form of trophies, which show how many sessions of each activity type are recommended each week. Upon completion of each workout, you'll receive a trophy!

To change your program, add a profile picture, invite a friend, or make any other changes to your account information, click your avatar in the top right corner.

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How do I choose a Sweat program?

If you are unsure which program is right for you, there are a few different factors you might want to consider.

You might be ready to follow a style of training that you’re familiar with, or you might want to try something new. Below is a list of the training styles available within Sweat:

  • Strength training

  • Powerbuilding

  • High-intensity interval training

  • High-intensity resistance training


  • Tabata

  • Low-intensity cardio

  • Low-impact strength training 

  • Low-impact high-intensity training

  • Bodyweight strength training 

  • Yoga

  • Pilates

  • Barre

  • Boxing

  • Pregnancy

  • Post-pregnancy

If you know which trainer you want to Sweat with already, choose from one of their programs:

Kayla Itsines

Kelsey Wells

Chontel Duncan

Cass Olholm

Strength & Powerbuilding

Anissia Hughes

Samantha Ortiz-Young

Marilyn Rodriguez

Sjana Elise

Britany Williams

Ania Tippkemper

Phyllicia Bonanno

Sara Colquhoun

Monica Jones

Fleur East

Katie Martin

Can I change my program or try something different?

You sure can! If you decide to change your training program, simply tap on your avatar in the top right-hand corner of your screen.

From there, tap “Manage My Program” to make a change. You can also do this to reset the week you’re on — you might want to do this if you have had a break from training and want to restart your workouts at a week of your choosing.  

You can also try different workouts and training styles without leaving your current Sweat program via the “On Demand” tab near the top of the app. Here you can see what’s new, choose a different Sweat Trainer or scroll down and choose a workout from another program.  

Short on time, want to target specific muscle groups, or looking for exercise you can do in the comfort of your home? We’ve got it all covered! Scroll down in the “On Demand” tab and you’ll see “Express Workouts”, “At Home Workouts” and “Targeted Areas”. There are on-demand yoga and barre classes as well as recovery sessions to give your body some TLC.  

If you’re keen to try something new but still want to hit your program goals, not to worry - any resistance session you complete from another program will still count towards those weekly goals.

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How do I use the Planner feature?

You can access the Planner feature through the middle icon at the bottom of your screen, and use it to help you make time for fitness every week and create a healthy routine and workout schedule that works for your lifestyle. You can either plan each week when it begins, or plan it in advance.

Access the monthly view by tapping the calendar icon at the top right of your screen, where your activities for the month are represented as dots; the dots are pink when a session has been completed. Tap on any day of the week to see the weekly view of your workouts.

Each program has a different schedule, but most follow a pattern of resistance workouts on Monday, Wednesday and Friday, with cardio on Tuesday, Thursday and Saturday. Sunday is your rest day.

Your recovery sessions can be completed on any day of the week — in a separate session to any workout completed on the same day.

We know everyone has different lifestyles and schedules, so you might want to move workouts around to better fit your routine. Swipe left on any workout to schedule it at a time of day that suits you, or long press and drag your workouts between dates in your planner.

To use the suggested workout plan, or turn it off, tap the cog icon in the top right corner. Turning this on will populate the planner with Sweat's recommendations on how your workout week might look.

Can I add other workouts to the Sweat app?

Yes, you can add any training you do to the Sweat app, by logging these workouts alongside your regular Sweat program, using the Planner. To log a workout, tap on the plus icon at the bottom right, fill in the details and tap “Save”.

If you allow Sweat to access your Health Data, you can make sure you're getting the most complete and accurate view of all your activity each week.

How do I track my progress?

Your progress can be accessed from the Activity section at the bottom right of your screen.

This is where you can see your weekly goals, achievements, and take photos, which is one way to track your progress if you’re trying to gain muscle or lose weight. Taking pictures can also remind you of how you were feeling at different stages of your fitness journey.

You might also want to try tracking your progress by setting fitness goals so you can measure your progress over time as you reach different self-determined milestones.

If you’re doing a program that involves lifting weights such as BUILD, you’ll be asked at the start to do an assessment to find your starting weight recommendations for each lift, and you can use the Weight Tracking feature to track your progress as your weights get heavier!

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How do I listen to my workout playlist in the Sweat app?

You can play Spotify or Apple Music workout playlists during any Sweat workout, whether it's a resistance, recovery or cardio session. 

Tap your workout and you will see a music icon and “Pick a playlist”. Tap it to select your music provider, then follow the prompts to link your account to the Sweat app, providing you have a premium Spotify or Apple Music account.

You’ll then be able to listen to your workout playlist as you exercise and never miss a beat!

How can I connect with the Sweat Community?

The incredible Sweat Community is made up of women around the world, and you can connect with them via the Community icon at the bottom right of the app screen. 

Here, you’ll also be able to access the Sweat blog, where you’ll find tips and tricks from our trainers, plenty of expert advice, and stories from the Sweat Community. And don’t forget to check out the Sweat Forum, where you can read, post and comment on the topics that interest you. It’s also a space where you can offer support to like-minded women, share ideas or even find a workout buddy, no matter where you are in the world!

Join the incredible Sweat Community

We know we're stronger together

Get started today

If you’re new to Sweat, sign up via our website to get started and download the Sweat app from the App Store or Google Play.

The Sweat app offers so much more than just workouts — make sure you regularly update to the latest version so you can try new features, training styles and programs. Spend some time exploring all the features to get the most out of your health and fitness journey and feel supported by the amazing Sweat Community.

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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