Train with intelligence, not guesswork.
FORMA maps every muscle in your body, builds workouts tuned to you with AI, and tracks the progress that actually matters. The premium way to get strong.
Your plan adapts to your life
Most apps hand you the same workout whether you slept eight hours or four. FORMA reads your sleep, stress and schedule, scores your readiness, and reshapes today's session so training bends to real life instead of breaking against it. No other free fitness app does this.
- ✓A 0–100 readiness score from your sleep, stress and how busy your day is
- ✓Today's workout auto-adjusts — full session, lightened, or active recovery
- ✓Your week reshuffles on a recovery day, so you never lose progress
Start free — $0/month, forever
The whole app is free — workouts, the 3D muscle map, calculators, nutrition and tracking. Premium simply removes ads and helps support a solo builder.
Free
- Full exercise library + 3D muscle map
- AI workout builder
- Every fitness calculator
- Meal planner, recipes & tracking
- Life-Load adaptive readiness
Premium
- Everything in Free — always free
- No ads, anywhere
- Support a solo indie builder 🙌
- Early access to new features
- Priority on feature requests
Coach
- Everything in Free
- Coach dashboard
- Unlimited clients
- Workout & meal assignment
- Client analytics & messaging
Tap any muscle. Master it.
An interactive map of the human body — explore 22 muscle groups, front and back, and instantly see the best exercises to train each one.
Chest
The pectoralis major drives pressing, pushing and hugging motions. A strong, full chest anchors upper-body power and posture.
Primary function
Shoulder flexion, horizontal adduction and internal rotation of the arm.
Best exercises
100+ exercises with step-by-step guides — or tap a muscle above to explore by body part.
An entire fitness studio in one app
From AI programming to nutrition and recovery — everything serious lifters and total beginners need, in one polished place.
Results people can feel
“The body map alone changed how I train. I finally understand which exercises hit which muscles — and the AI plans are scary good.”
“As a coach I run 20 clients through FORMA. Assigning workouts and tracking everyone takes minutes now, not hours.”
“I was a total beginner and terrified of the gym. FORMA made it feel approachable. Down 11kg and actually enjoying it.”
Guides & gear that actually help
Free, no-fluff fitness guides and honest gear picks — a good place to start.
How to Start Working Out: A Complete Beginner's Guide
A complete beginner's guide to starting a workout routine: mindset, picking a plan, gym vs home, nutrition basics, progressive overload, and your first 4 weeks.
Beginner Workout Plan: Full-Body, 3 Days a Week
A simple, effective 3-day full-body beginner workout plan with exact exercises, sets, reps, and a weekly layout. Free, no equipment guesswork needed.
How Much Protein Do You Need to Build Muscle?
Build muscle with 1.6-2.2g of protein per kg of bodyweight daily. Learn the exact numbers, timing, best sources, and how to hit your target every day.
Progressive Overload Explained (and How to Apply It)
Progressive overload means gradually increasing training demands so muscles keep adapting. Learn the methods, a simple weekly plan, and how to track progress.
Push/Pull/Legs vs Upper-Lower vs Full-Body: Which Split Is Best?
Push/Pull/Legs vs Upper-Lower vs Full-Body compared. See which split fits your training days, goals and recovery, plus a days-per-week decision table.
How Long Does It Take to Build Muscle?
How long does it take to build muscle? Realistic timelines for beginners vs experienced lifters, how much you can gain per month, and how to track real progress.
Best adjustable dumbbells for home
Our tested, honest pick — pros, cons and who each one is for.
Best protein powders for beginners
Our tested, honest pick — pros, cons and who each one is for.
Frequently asked questions
Everything you need to know about FORMA — the free AI fitness platform.
Is FORMA free?
Yes — FORMA is 100% free. Every tool works with no signup and there's no paywall. An optional free account saves your progress across devices, and an optional Premium only removes ads.
What is FORMA?
FORMA is a free AI fitness platform. It builds personalized workout plans, has an interactive 3D muscle map with 105 exercise form guides, a meal planner, 12 fitness calculators, and Life-Load — a daily readiness score that adapts your workout to your sleep, stress and schedule.
Do I need to create an account to use FORMA?
No. You can use the AI workout builder, the 3D muscle map, the calculators and every tool without signing up. A free account is optional and only saves your progress.
What does the AI workout builder do?
Answer a few questions about your goal, equipment and schedule, and FORMA builds a personalized weekly plan in seconds. You can swap any exercise, and the plan fits your available days and gear.
How many exercises and calculators does FORMA have?
FORMA has 105 exercise guides across 22 muscle groups with step-by-step form, 12 fitness calculators (TDEE, macros, one-rep max, body fat and more), and 40 macro-checked recipes.
Does FORMA work on mobile, and is there an app?
Yes. FORMA runs in any browser and installs as an app (PWA) on phones and desktops, works offline for the tools, and is available in 14 languages.