GYMKA Guides
Two kinds of guide: how to use every part of GYMKA, and the training theory behind what it measures. Written for real lifters, from your first workout to your first elite tier.
Written & edited by Gabriel Younes · 16 guides
Using GYMKA
Every feature in the app, explained: setup, logging, routines, cardio, calories, progress and privacy.
Getting Started with GYMKA: The Complete Walkthrough
Ten minutes of setup makes everything else in GYMKA work properly. Here is the whole tour, in order.
Read guideLogging Lifts, Reading Tiers, and Using Your History
Logging is the core loop of the app. Here is what each field does, what happens to it, and how to read the result.
Read guideRoutines, Rest Timers and the Workout Planner
A routine turns your plan into a checklist you can run in the gym without thinking. Here is how to build one and how to use it under the bar.
Read guideCardio in GYMKA: GPS Runs, Logged Sessions and Step History
Cardio in GYMKA covers live GPS tracking, manual session logging, and the step count your phone already records.
Read guideTracking Calories, Meals and Activity in GYMKA
Food in, activity out, and the net for the day. The Calories tab is deliberately simple — here is how to run it.
Read guideProgress in GYMKA: Levels, Streaks, Leaderboards and the Body Map
Tiers tell you how strong a lift is. Levels, streaks and the body map tell you whether your training as a whole is working.
Read guideCommunity, Your Public Profile and Privacy Controls
Your profile is private by default. Here is what the community does, what others can see, and how to control all of it.
Read guidePersonalizing GYMKA: Themes, Layout, Language and iPhone Extras
Almost every screen in GYMKA can be stripped down to just the parts you use. Here is everything that is adjustable.
Read guideTraining & Nutrition
The theory behind the numbers: how strength is measured, how to program it, and how to fuel it.
Strength Standards Explained: From Beginner to Elite
Strength standards turn a raw number on the bar into context. Here is how tiers are calculated and how to read yours honestly.
Read guideHow to Calculate Your One-Rep Max (1RM)
Your one-rep max is the currency of strength training. Here is how to estimate it without ever attempting a true max.
Read guideProgressive Overload: The Foundation of Getting Stronger
Muscles adapt to demands you place on them. Progressive overload is how you keep raising the demand, intelligently.
Read guideStrength-to-Bodyweight Ratio: Why It Matters More Than Total Weight
A 2x bodyweight deadlift means the same thing whether you weigh 60 kg or 100 kg. That is the power of relative strength.
Read guideHow to Build an Effective Workout Routine
A good routine is not the most complicated one. It is the one you can repeat, progress, and recover from.
Read guideNutrition Basics for Strength: Calories, Protein, and TDEE
Training is the stimulus; nutrition is the raw material. Here is the simple math behind fueling strength.
Read guideYour First Month in the Gym: A Beginner's Guide
The first month is about showing up, learning the movements, and building a habit, not chasing big numbers. Here is exactly what to do.
Read guide9 Common Lifting Mistakes (and How to Fix Them)
Most stalled progress is not a mystery. It is one of a handful of fixable mistakes. Here are the nine most common, and how to correct each.
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