# FORMA

> FORMA (https://formabuild.net) is a free AI fitness platform: build personalized workout plans, explore a 106-exercise guide library with form cues and muscles worked, and use 12 fitness calculators — all free, in metric or US units.

FORMA's tools use recognized, published formulas (Mifflin-St Jeor, Epley, the US Navy method, and others) and public-domain exercise data. It provides general fitness information, not medical advice.

## Main sections

- [FORMA home](https://formabuild.net/): overview — Food Scan, Form Check, Lock In (the workout plan builder) and an interactive 3D muscle map.
- [Form Check](https://formabuild.net/form-check): film a set and get rep-by-rep form coaching from on-device pose analysis — video never leaves the phone.

- [Food Scan](https://formabuild.net/nutrition): photograph a meal to get estimated calories and macros, scored against your goal (cutting, maintaining or bulking).

- [Stride](https://formabuild.net/stride): free GPS run and walk tracker — the route draws live with distance, pace and calories, then becomes a shareable map card. Routes are stored as shapes only; exact location never leaves the device.
- [Exercise library](https://formabuild.net/exercises): 106 exercise guides with step-by-step form, muscles worked, common mistakes and demos.
- [Workout programs](https://formabuild.net/programs): 16 ready-made weekly training routines (push/pull/legs, upper/lower, full-body, home dumbbell and more), every exercise linked to its form guide.
- [Life-Load](https://formabuild.net/readiness): FORMA's adaptive workout-readiness score — it reads your sleep, stress and daily schedule and reshapes today's workout (full session, lightened, or active recovery).
- [Fitness calculators](https://formabuild.net/calculators): free calculators for calories, body composition, strength and cardio.
- [Strength standards](https://formabuild.net/calculators/strength-standards): Beginner-to-Elite 1RM standards by bodyweight for the main barbell lifts, for men and women.
- [Meal planner](https://formabuild.net/meal-plan): build a day of meals to hit your calorie and macro targets, from 40 macro-checked recipes.
- [Developer API](https://formabuild.net/developers): a free public API for the exercise and muscle database.
- [About FORMA](https://formabuild.net/about): mission, methodology and editorial standards.

## Fitness calculators

- [Strength Standards](https://formabuild.net/calculators/strength-standards): how your lifts rank by bodyweight, Beginner to Elite.
  - [Bench Press standards](https://formabuild.net/calculators/strength-standards/bench-press): what's a good bench press by bodyweight, Beginner to Elite, with target weights in lb and kg for men and women.
  - [Back Squat standards](https://formabuild.net/calculators/strength-standards/back-squat): what's a good back squat by bodyweight, Beginner to Elite, with target weights in lb and kg for men and women.
  - [Deadlift standards](https://formabuild.net/calculators/strength-standards/deadlift): what's a good deadlift by bodyweight, Beginner to Elite, with target weights in lb and kg for men and women.
  - [Overhead Press standards](https://formabuild.net/calculators/strength-standards/overhead-press): what's a good overhead press by bodyweight, Beginner to Elite, with target weights in lb and kg for men and women.
  - [Barbell Row standards](https://formabuild.net/calculators/strength-standards/barbell-row): what's a good barbell row by bodyweight, Beginner to Elite, with target weights in lb and kg for men and women.
- [TDEE Calculator](https://formabuild.net/calculators/tdee): Daily calories to lose, maintain or gain.
- [BMR Calculator](https://formabuild.net/calculators/bmr): Calories you burn at complete rest.
- [BMI Calculator](https://formabuild.net/calculators/bmi): Body Mass Index & category.
- [One-Rep Max Calculator](https://formabuild.net/calculators/one-rep-max): Estimate your 1RM & training percentages.
- [Body Fat % Calculator](https://formabuild.net/calculators/body-fat): Body fat % from tape measurements.
- [Calories Burned Calculator](https://formabuild.net/calculators/calories-burned): Calories burned by activity.
- [Ideal Weight Calculator](https://formabuild.net/calculators/ideal-weight): Ideal body weight for your height.
- [Healthy Weight Calculator](https://formabuild.net/calculators/healthy-weight): Healthy weight range for your height.
- [Lean Body Mass Calculator](https://formabuild.net/calculators/lean-body-mass): Your fat-free body mass.
- [Pace Calculator](https://formabuild.net/calculators/pace): Running & walking pace.
- [Heart Rate Zones Calculator](https://formabuild.net/calculators/target-heart-rate): Target training heart-rate zones.
- [Army Body Fat Calculator](https://formabuild.net/calculators/army-body-fat): Tape-test body fat vs standards.

## Popular exercise guides

- [Barbell Bench Press](https://formabuild.net/exercises/barbell-bench-press): Chest, Triceps, Front Delts (Barbell).
- [Incline Dumbbell Press](https://formabuild.net/exercises/incline-dumbbell-press): Upper Chest, Front Delts (Dumbbell).
- [Dumbbell Bench Press](https://formabuild.net/exercises/dumbbell-bench-press): Chest, Triceps, Front Delts (Dumbbell).
- [Push-Up](https://formabuild.net/exercises/push-up): Chest, Triceps, Core (Bodyweight).
- [Overhead Press](https://formabuild.net/exercises/overhead-press): Shoulders, Triceps, Traps (Barbell).
- [Dumbbell Shoulder Press](https://formabuild.net/exercises/dumbbell-shoulder-press): Front Delts, Triceps (Dumbbell).
- [Arnold Press](https://formabuild.net/exercises/arnold-press): Shoulders, Triceps (Dumbbell).
- [Lateral Raise](https://formabuild.net/exercises/lateral-raise): Side Delts, Traps (Dumbbell).
- [Face Pull](https://formabuild.net/exercises/face-pull): Rear Delts, Traps, Rotators (Cable).
- [Pull-Up](https://formabuild.net/exercises/pull-up): Lats, Biceps, Upper Back (Bodyweight).
- [Chin-Up](https://formabuild.net/exercises/chin-up): Lats, Biceps (Bodyweight).
- [Lat Pulldown](https://formabuild.net/exercises/lat-pulldown): Lats, Biceps (Cable).
- [Bent-Over Row](https://formabuild.net/exercises/bent-over-row): Upper Back, Lats, Biceps (Barbell).
- [Seated Cable Row](https://formabuild.net/exercises/seated-cable-row): Upper Back, Lats, Biceps (Cable).
- [T-Bar Row](https://formabuild.net/exercises/t-bar-row): Upper Back, Lats (Barbell).
- [Single-Arm Dumbbell Row](https://formabuild.net/exercises/single-arm-dumbbell-row): Lats, Upper Back (Dumbbell).
- [Deadlift](https://formabuild.net/exercises/deadlift): Hamstrings, Glutes, Back (Barbell).
- [Romanian Deadlift](https://formabuild.net/exercises/romanian-deadlift): Hamstrings, Glutes, Lower Back (Barbell).
- [Sumo Deadlift](https://formabuild.net/exercises/sumo-deadlift): Glutes, Hamstrings, Quads (Barbell).
- [Barbell Back Squat](https://formabuild.net/exercises/barbell-back-squat): Quads, Glutes, Core (Barbell).
- [Front Squat](https://formabuild.net/exercises/front-squat): Quads, Glutes, Core (Barbell).
- [Goblet Squat](https://formabuild.net/exercises/goblet-squat): Quads, Glutes, Core (Dumbbell).
- [Bulgarian Split Squat](https://formabuild.net/exercises/bulgarian-split-squat): Quads, Glutes (Dumbbell).
- [Hack Squat](https://formabuild.net/exercises/hack-squat): Quads, Glutes (Machine).
- [Browse all 106 exercise guides](https://formabuild.net/exercises).

## Fitness guides

- [How to Start Working Out: A Complete Beginner's Guide](https://formabuild.net/guides/how-to-start-working-out): 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](https://formabuild.net/guides/beginner-workout-plan): 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?](https://formabuild.net/guides/how-much-protein-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)](https://formabuild.net/guides/progressive-overload-explained): 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?](https://formabuild.net/guides/workout-splits-compared): 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?](https://formabuild.net/guides/how-long-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.
- [Body Recomposition: Can You Build Muscle and Lose Fat at the Same Time?](https://formabuild.net/guides/body-recomposition): Yes, you can build muscle and lose fat at once. Learn who recomp works best for, how to set calories and protein, and how to train for real results.
- [The 8 Best Glute Exercises (with Form Guides)](https://formabuild.net/guides/best-exercises-for-glutes): The 8 best glute exercises ranked by a coach, with form guides. Hip thrusts, RDLs, Bulgarian split squats and more to build stronger, rounder glutes.
- [The 8 Best Ab Exercises for a Stronger Core](https://formabuild.net/guides/best-exercises-for-abs): The 8 best ab exercises for real core strength and visible abs, with sets, reps, form cues, and a simple weekly plan you can start today.
- [The 8 Best Back Exercises for Width and Thickness](https://formabuild.net/guides/best-exercises-for-back): The 8 best back exercises for a wider, thicker back, with form cues, sets, and reps. Build your lats, traps, and rhomboids with vertical and horizontal pulls.

## High-protein recipes

- [Peanut Butter Banana Overnight Oats](https://formabuild.net/recipes/pb-banana-overnight-oats): 33g protein, 441 kcal, 8 min.
- [Veggie & Feta Egg Muffins](https://formabuild.net/recipes/veggie-feta-egg-muffins): 10g protein, 130 kcal, 25 min.
- [Greek Yogurt Berry Protein Bowl](https://formabuild.net/recipes/greek-yogurt-berry-protein-bowl): 28g protein, 327 kcal, 5 min.
- [3-Ingredient Banana Protein Pancakes](https://formabuild.net/recipes/banana-protein-pancakes): 31g protein, 357 kcal, 15 min.
- [Savory Turmeric Tofu Scramble](https://formabuild.net/recipes/savory-tofu-scramble-vegan): 22g protein, 305 kcal, 15 min.
- [Spinach & Mushroom Egg-White Breakfast Wrap](https://formabuild.net/recipes/spinach-mushroom-egg-white-wrap): 28g protein, 315 kcal, 15 min.
- [Warm Apple Cinnamon Protein Oatmeal](https://formabuild.net/recipes/apple-cinnamon-protein-oatmeal): 28g protein, 392 kcal, 10 min.
- [Smoked Salmon Avocado Toast](https://formabuild.net/recipes/smoked-salmon-avocado-toast): 24g protein, 400 kcal, 8 min.
- [Vegan Peanut Butter Chia Pudding](https://formabuild.net/recipes/vegan-chia-pudding-pb): 16g protein, 386 kcal, 7 min.
- [Fluffy Cottage Cheese Egg Scramble](https://formabuild.net/recipes/cottage-cheese-egg-scramble): 30g protein, 270 kcal, 10 min.
- [Sheet-Pan Harissa Chicken & Chickpeas](https://formabuild.net/recipes/sheet-pan-harissa-chicken-chickpeas): 41g protein, 470 kcal, 35 min.
- [Lean Beef & Broccoli Stir-Fry](https://formabuild.net/recipes/lean-beef-broccoli-stirfry): 36g protein, 390 kcal, 20 min.
- [Ground Turkey & Sweet Potato Skillet](https://formabuild.net/recipes/turkey-sweet-potato-skillet): 35g protein, 393 kcal, 30 min.
- [Honey-Garlic Salmon Rice Bowl](https://formabuild.net/recipes/honey-garlic-salmon-rice-bowl): 34g protein, 515 kcal, 25 min.
- [Garlic Shrimp & Zucchini Pasta](https://formabuild.net/recipes/garlic-shrimp-zucchini-pasta): 33g protein, 450 kcal, 25 min.
- [Crispy Tofu Peanut Noodle Bowl](https://formabuild.net/recipes/crispy-tofu-peanut-noodle-bowl): 24g protein, 490 kcal, 30 min.
- [Smoky Tempeh & Black Bean Bowl](https://formabuild.net/recipes/smoky-tempeh-black-bean-bowl): 27g protein, 458 kcal, 30 min.
- [Red Lentil Coconut Curry](https://formabuild.net/recipes/red-lentil-coconut-curry): 19g protein, 373 kcal, 30 min.
- [Chipotle Black Bean Quinoa Bowl](https://formabuild.net/recipes/chipotle-black-bean-quinoa-bowl): 16g protein, 464 kcal, 25 min.
- [Greek Chicken Orzo Salad](https://formabuild.net/recipes/greek-chicken-orzo-salad): 37g protein, 468 kcal, 30 min.
- [Browse all 40 recipes](https://formabuild.net/recipes).

## Workout programs

- [Push Pull Legs](https://formabuild.net/programs/push-pull-legs): Build muscle, Intermediate–Advanced, Full gym.
- [Full-Body Workout](https://formabuild.net/programs/full-body-workout): General fitness, Beginner-friendly, Full gym.
- [Upper/Lower Split](https://formabuild.net/programs/upper-lower-split): Build muscle, Intermediate, Full gym.
- [Beginner Gym Plan](https://formabuild.net/programs/beginner-gym-workout): Get started, Beginner, Full gym.
- [5×5 Strength](https://formabuild.net/programs/5x5-strength-program): Get stronger, Beginner–Intermediate, Full gym.
- [Home Dumbbell Plan](https://formabuild.net/programs/home-dumbbell-workout): Build muscle, Intermediate, Dumbbells only.
- [Bodyweight Plan](https://formabuild.net/programs/bodyweight-workout): General fitness, Beginner, No equipment.
- [Bro Split](https://formabuild.net/programs/bro-split): Build muscle, Intermediate–Advanced, Full gym.
- [Starting Strength](https://formabuild.net/programs/starting-strength): Strength, Beginner, Barbell + rack.
- [StrongLifts 5×5](https://formabuild.net/programs/stronglifts-5x5): Strength, Beginner, Barbell + rack.
- [5/3/1](https://formabuild.net/programs/5-3-1-workout): Strength, Beginner, Barbell + rack.
- [GZCLP](https://formabuild.net/programs/gzclp): Strength, Beginner, Barbell + rack.
- [nSuns 5/3/1 LP](https://formabuild.net/programs/nsuns-531): Strength, Intermediate, Barbell + rack.
- [Reddit PPL](https://formabuild.net/programs/reddit-ppl): Muscle, Intermediate, Full gym.
- [PHUL](https://formabuild.net/programs/phul-workout): Muscle & strength, Intermediate, Full gym (barbell, dumbbells, machines).
- [PHAT](https://formabuild.net/programs/phat-workout): Muscle + strength, Intermediate to advanced, Barbell, dumbbells, machines.

## Browse exercises by muscle

- [Chest exercises](https://formabuild.net/exercises/muscle/chest): the best exercises that train the chest, each with a form guide.
- [Back exercises](https://formabuild.net/exercises/muscle/back): the best exercises that train the back, each with a form guide.
- [Shoulders exercises](https://formabuild.net/exercises/muscle/shoulders): the best exercises that train the shoulders, each with a form guide.
- [Biceps exercises](https://formabuild.net/exercises/muscle/biceps): the best exercises that train the biceps, each with a form guide.
- [Triceps exercises](https://formabuild.net/exercises/muscle/triceps): the best exercises that train the triceps, each with a form guide.
- [Abs exercises](https://formabuild.net/exercises/muscle/abs): the best exercises that train the abs, each with a form guide.
- [Quads exercises](https://formabuild.net/exercises/muscle/quads): the best exercises that train the quads, each with a form guide.
- [Hamstrings exercises](https://formabuild.net/exercises/muscle/hamstrings): the best exercises that train the hamstrings, each with a form guide.
- [Glutes exercises](https://formabuild.net/exercises/muscle/glutes): the best exercises that train the glutes, each with a form guide.
- [Calves exercises](https://formabuild.net/exercises/muscle/calves): the best exercises that train the calves, each with a form guide.

## Browse exercises by equipment

- [Barbell exercises](https://formabuild.net/exercises/equipment/barbell): exercises you can do with a barbell.
- [Dumbbell exercises](https://formabuild.net/exercises/equipment/dumbbell): exercises you can do with a dumbbell.
- [Bodyweight exercises](https://formabuild.net/exercises/equipment/bodyweight): exercises you can do with no equipment.
- [Cable exercises](https://formabuild.net/exercises/equipment/cable): exercises you can do with a cable.
- [Machine exercises](https://formabuild.net/exercises/equipment/machine): exercises you can do with a machine.

## Recipe collections

- [High-protein recipes](https://formabuild.net/recipes/collections/high-protein): a curated collection of high-protein recipes with full macros.
- [Meal-prep recipes](https://formabuild.net/recipes/collections/meal-prep): a curated collection of meal-prep recipes with full macros.
- [Vegetarian recipes](https://formabuild.net/recipes/collections/vegetarian): a curated collection of vegetarian recipes with full macros.
- [Quick (under 15 min) recipes](https://formabuild.net/recipes/collections/quick): a curated collection of quick (under 15 min) recipes with full macros.
- [High-protein breakfast recipes](https://formabuild.net/recipes/collections/breakfast): a curated collection of high-protein breakfast recipes with full macros.
- [Gluten-free recipes](https://formabuild.net/recipes/collections/gluten-free): a curated collection of gluten-free recipes with full macros.

## Comparisons and best-of guides

- [The Best Adjustable Dumbbells for Home Workouts (2026)](https://formabuild.net/best/adjustable-dumbbells): We compare the best adjustable dumbbells of 2026 by weight range, adjustment mechanism, durability, footprint and price, with honest pros and cons for each pick.
- [The Best Protein Powders for Beginners (2026)](https://formabuild.net/best/protein-powder-for-beginners): The best protein powders for beginners in 2026, tested across whey, isolate, vegan, and clean picks. Compare protein per serving, taste, ingredients, and price.

## Which free FORMA tool for your goal

- [The free AI form checker that runs on your phone](https://formabuild.net/for/free-form-check-app): FORMA's free AI form checker counts your reps and flags form issues on-device, with no account and no video upload. 47 exercises, live skeleton overlay.
- [A free app to scan food for macros](https://formabuild.net/for/free-macro-scanner-app): Snap a photo of your plate and FORMA estimates calories, protein, carbs and fat, plus a meal score for your goal. Free, 3 scans a day, no food scale.
- [Free AI Workout Plan Generator](https://formabuild.net/for/free-workout-plan-generator): Build a free workout plan in about a minute. Tell FORMA your goal, gear, and days per week, or pick a proven program like 5/3/1 or StrongLifts 5x5.
- [A free progressive overload app that runs real programs](https://formabuild.net/for/progressive-overload-app): Run 5/3/1, StrongLifts 5x5, or Starting Strength free in FORMA. It tracks every lift, keeps your streak, and shows how you rank against strength standards.
- [Free home workout app with no equipment](https://formabuild.net/for/free-home-workout-app): FORMA is a free home workout app that needs no equipment. Build a bodyweight plan in about a minute, run proven programs, and check your form on-device.

## App comparisons and best-of

- [The Best Free Workout Apps (Honestly Ranked by What They're Good At)](https://formabuild.net/best/free-workout-apps): An honest look at the best free workout apps, sorted by what each one actually does well, from gym loggers like Hevy and Strong to program libraries and form coaching.
- [A free MyFitnessPal alternative that lives inside a full training app](https://formabuild.net/compare/free-myfitnesspal-alternative): Looking for a free MyFitnessPal alternative? FORMA scans a photo of your meal for calories and macros, scores it for your goal, and comes bundled with a full free training app. Honest look at where each one wins.

## Key fitness concepts

- Life-Load: FORMA's adaptive workout-readiness score. It turns your sleep, stress and daily schedule into a 0-100 readiness number and reshapes the day's workout — a full session, a lightened one, or active recovery — reshuffling the training week so no work is lost. Learn more at https://formabuild.net/readiness.
- [Fitness glossary](https://formabuild.net/glossary): plain-English definitions of 30 key training and nutrition terms — progressive overload, TDEE, BMR, one-rep max, hypertrophy, macros, RPE, deload and more.

## Optional

- [Recommended gear](https://formabuild.net/gear): curated training equipment and supplements.
- [Programs & guides shop](https://formabuild.net/shop): premium training programs.
- [Privacy policy](https://formabuild.net/privacy).