28-DAY CHAIR YOGA CHALLENGE

12-month workout program

NAVY SEALS TRAINING

Choose your age range to get started

28-day Alco-free Challenge

28-day Calisthenics Challenge

ACCORDING TO YOUR AGE

28-day Navy SEALs Challenge

3-Month Navy SEALs Challenge

28-day Shaolin Challenge

3-Month Shaolin Challenge

28-day Tai Chi Challenge

3-Month Tai Chi Challenge

No-alco Winter Arc Challenge

Winter Arc Calisthenics Challenge

Winter Arc Military Challenge

28-day Navy SEALs Calisthenics Challenge

28-DAY MILITARY WORKOUT CHALLENGE

Just grab your phone and start when you are ready – we’ll build up the rest from there.

Remove barriers

We build personalized workout and meal plans, track your progress, give you advice and push you when you need it the most to ensure that you reach your goals.

Act as a coach

Helpful insights and tips are integrated into the app for you to learn about your body and the workout process.

Helpful insights and tips are integrated into the program for you to learn about your body and the workout process.

Spread the knowledge

Besides getting you the body you want, we aim to make you embrace a healthy lifestyle and make choices that will benefit you in the long run.

Foster the habit

Principles

Stats

Our app combines stats, multifunctional exercises, and scientific insights. We geek out about progressive workout programs and create challenges with our training pros to make working out engaging and rewarding for you. We also use the experience of nutrition specialists to build a meal plan that will get you the results you want without sacrificing the pleasure of eating.

Our plans combine stats, multifunctional exercises, and scientific insights. We geek out about progressive workout programs and create challenges with our training pros to make working out engaging and rewarding for you. We also use the experience of nutrition specialists to build a meal plan that will get you the results you want without sacrificing the pleasure of eating.

Our mission

MadMuscles is an app that helps you to crush your fitness goals with personalized workout and meal plans.

MadMuscles' programs help you crush your fitness goals with personalized workout and meal plans.

Say hi to MadMuscles!

We’re fitness enthusiasts trying to create an app that will make you feel great about the concept of working out but especially yourself. We went through months of researching and coding for days on end. And for that, we gathered a super-team:

Certified Сrossfit-Level 2 coach with over 10 years of experience in the industry and a king of MadMuscles workouts. Specializes in functional fitness, TRX, Olympic weightlifting, and adaptive training programs.

Nutrition Guru at MadMuscles and Unimeal. Certified specialist in nutrition psychology, hormones in dietetics, eating disorders, human microbiome, and dietary habits depending on the enterotype.

About our team

Explore a wide range of adaptive workouts — from strength training and mobility to mindful breathing — with clear instructions and high-quality videos.

All IN ONE APP

Honestly, I thought MadMuscles was just another flashy ****. But it delivered — simple plans, clear payments, and real progress. I feel stronger, leaner, and I actually trust this app. That’s not something I can say often.

Not another internet ****

What I love about MadMuscles is that it doesn’t push you too hard. It gave me small achievable steps, and little by little, I felt myself changing. After 4 months, I not only look slimmer, but I also feel healthier, more energetic, and even sleep better. That’s something I never got from quick diets or random YouTube workouts.

Small steps, big changes

I like everything about the MadMuscles subscription. No additional costs. All programs are clean and clear. Customer support are real professionals. They respond promptly to questions. A convenient application for any workout.

My personal trainer at hand!

I’ve bought so many fitness apps and never used them past week two. MadMuscles review after three months? Still using it daily, and I don’t feel guilty skipping a day — the streaks and reminders actually motivate me, not stress me out.

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MadMuscles: Workout & Diet

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WORKOUTS MADE FOR EVERY BODY

MadMuscles proudly introduces the Adaptive Program — designed for individuals with amputations or limited mobility due to injury, surgery, or combat.

We’re honored to support veterans and individuals with disabilities by providing free, safe, and effective training.

MADE FOR EVERY BODY

We created the Adaptive Program to make fitness accessible for everyone. At MadMuscles, we’re proud to use our expertise to support people with amputations and limited mobility — proving that training can be safe, effective, and empowering for all.

OUR MISSION

Impairment of the functions of both or one lower limb and one upper limb (amputation or other functional impairment equivalent to amputation).

Lower and upper limbs

Impairment of function of both upper limbs (double upper limb amputation or other functional impairment equivalent to amputation).

Both arms

Impairment of the functions of both lower limbs (spinal cord injury, double amputation of the lower limbs or their functional impairment).

Both legs

Impairment of the functions of one upper limb (amputation of one arm or other functional impairment equivalent to amputation).

One arm

Impairment of the functions of one lower limb (amputation of one lower limb or other functional impairment equivalent to amputation).

One leg

Partial or full preservation of overall limb functionality, allowing for physical exertion.

Limbs functional

Our goal is to give everyone the chance to stay active, build strength, and regain self-confidence — covering six adaptive categories.

PROGRAM TYPES

ADAPTIVE WORKOUT PROGRAM

ADAPTIVE

WORKOUT PROGRAM

Participant of the Invictus Games: Team Ukraine 2025

Serhii Hrapko

Oleksii Prytula

Oleksii Horb

Artur Mylin

Denys Kryvenko

Participant of the US Air Force Trials 2024

Herman Zolotarov

Workouts were created in collaboration with the Invictus Games community in Ukraine.

PARTICIPANT OF THE INVICTUS GAMES: TEAM UKRAINE 2025

TOGETHER WITH VETERANS

Asian military inspired workout plan follows a proven system that develops:

All grit. No gimmicks. Asian Military Style.

30-Day Beach Body Challenge

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Restore your energy at a cellular level*

Creatine monohydrate increases phosphocreatine in muscle and brain tissue, helping cells regenerate ATP — the body’s core energy molecule. Supporting ATP production means better strength output, improved recovery, and sustained cognitive energy, which becomes increasingly relevant during midlife and hormonal transitions.

HMB works through a complementary pathway. As a metabolite of leucine, it helps reduce muscle protein breakdown — especially important when stress, calorie deficits, or age-related changes make lean muscle harder to maintain.

Together, creatine and HMB support energy production and muscle preservation — two mechanisms that matter more for women over time than short-term performance boosts.

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These workouts improve body mobility, well-being, and build strength to naturally elevate your energy levels from within.

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Such a great fit for women my age! The exercises are effective without being too intense. Highly recommend!

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I was always too busy to stick to a workout routine, starting and quitting multiple times. But this program changed everything. It fit seamlessly into my life, and with every session, I felt more motivated. Over time, fitness and a healthy lifestyle became a natural part of my daily routine. 

For years, I struggled with my weight, trying diets and quick fixes. Everything changed when I committed to this workout routine. I shed the weight, built muscle, and grew more confident. Thanks to this amazing training program, I transformed my body and feel stronger and better than ever.

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tailored to your age, body type, and golf performance goals.

designed to improve balance, build power, and enhance control.

to improve balance, power, and control in your golf swing.

tailored to your age, body type, and wellness goals.

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Kung Fu Calisthenics inspired workout plan follows a proven system that develops:

All grit. No gimmicks. Kung Fu Calisthenics Style.

Achieve Your Goals with a Customized Plan.

Build Muscle  Burn Fat

Gentle Tai Chi workouts for men 55+, anytime, anywhere

The program is suitable for all levels, from beginners to advanced practitioners.

Feel lighter on your feet and be flexible.

Best techniques to relax your body and calm your mind.

Stay steady, strong, and balanced in everything you do.

Do you experience joint stiffness, low energy, stress, or balance issues? Tai Chi is an ancient practice that helps improve mobility, coordination, and restore inner calm. Just a few minutes a day can boost your confidence, reduce tension, and enhance your overall well-being.

A simple, fast and easy-to-use app made for everyone.

Practice anywhere, anytime, with no need for special gear.

Just 7–20 minutes a day to bring balance and calm into your life.

Personalized Tai Chi, meditation, and breathing sessions — all in one place.

This program is ideal for anyone looking to improve flexibility, reduce stress, and enhance overall well-being. Whether you're a beginner or more experienced, Tai Chi is suitable for all ages and fitness levels.

The program includes easy-to-follow Tai Chi routines, guided meditation, breathing exercises, and daily 7-20 minute sessions that you can do anywhere, without any equipment.

After the trial period, you can continue with a subscription to enjoy full access to all program features. You’ll gain new routines and content regularly to keep progressing in your Tai Chi practice.

With consistent practice, you’ll start noticing improvements in flexibility, balance, and overall energy in just a few weeks.

No prior fitness experience is needed. The program is designed to accommodate all fitness levels, starting with simple movements and gradually increasing in complexity.

Absolutely! Our app provides clear, step-by-step guidance so you can practice independently and at your own pace.

Who is it for?

What’s included?

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How long does it take to see results?

Do I need to be in good shape to start

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Movement:

Breathing:

Stability:

Master Lee's

30-Day

Effortless Simplicity:

No Equipment Needed:

Quick Sessions:

Variety of Practices:

For Everyone:

Posture:

Reclaim Balance and Energy with Tai Chi

Tai Chi Program Includes:

Benefits You'll Feel

FAQs

Feel younger. Feel stronger.

Move freely.
Breathe deeply.
Feel better.

Find out how long it takes to see first results when working out with a personalized plan.

Find out how long it takes for you to get fit with MadMuscles

Starting a workout routine doesn’t have to involve expensive equipment or gym memberships.

Poor form can lead to injuries. Watch instructional videos from reliable sources and practice simple movements until they feel natural.

Begin with shorter sessions or low-intensity workouts, such as 10-minute walks or basic stretches, and build up gradually.

Pay attention to how you feel during and after workouts. Muscle soreness is normal, but sharp pain isn’t—adjust accordingly.

By following these steps, you can build confidence and avoid common beginner pitfalls.

Progression is vital for improvement but should be approached gradually to avoid injury or burnout. Start with foundational exercises like squats or planks, and aim to improve over time. For example:

Increase plank duration by 5 seconds every week.

Add 2-3 extra reps to bodyweight exercises every few sessions.

Explore variations of exercises to target different muscle groups.

Remember, progress doesn’t have to be dramatic; even small changes add up over time. Celebrate milestones, like completing a full set or improving your endurance.

These simple yet effective exercises require minimal to no equipment and can be done anywhere:

With just a bit of creativity and determination, you can build an effective workout routine using minimal equipment, right in the comfort of your home or out in nature. Whether you're new to fitness or getting back into it, this guide will help you start with confidence.

Hold for 20-40 seconds and repeat 3 times.

These exercises are versatile, easy to modify, and effective for beginners and beyond.

Sticking to a fitness routine can be challenging, but being prepared helps. Here’s how to tackle common issues:

Choose compact exercises like mountain climbers, planks, or tricep dips on a chair.

Have an indoor backup plan with bodyweight exercises or yoga.

Set small, achievable goals and reward yourself for completing them. A scenic walk or a new playlist can also reignite enthusiasm.

Working out at home or outdoors comes with many advantages. You get flexibility, privacy, and the chance to customize your routine based on your needs. Fresh air and natural surroundings during outdoor workouts can be energizing and uplifting, while home workouts save time and provide convenience. Plus, these options are cost-effective, making them ideal for beginners looking to establish a fitness habit.

Preparation and flexibility are key to staying on track.

Absolutely. Bodyweight exercises like squats and push-ups are highly effective for strength and endurance.

Try exploring new trails, running in scenic areas, or creating mini fitness challenges along the way. A friend or family member can also make it more enjoyable.

Schedule workouts like appointments and set reminders. Focus on how great you feel after a session to stay motivated.

Make your custom training plan and stick to it, because discipline is key.

These exercises will work even more effectively when properly customized and personalized to your age, BMI, and current body type because personalized plans work best for your individual needs.

Personalizing your workout routine is key to staying motivated and achieving your goals. Here’s how you can tailor your plan:

Plan workouts for times when you’re most energetic. Whether that’s morning or evening, consistency matters more than timing.

Get creative with what you have at home. A backpack filled with books can act as a weight, or stairs can be used for step-ups.

 If you enjoy nature, make outdoor walks or runs part of your routine. For those who love music, a playlist can make your sessions more enjoyable.

Personalizing your plan not only keeps you engaged but ensures it fits seamlessly into your lifestyle.

Starting out without professional guidance? No problem. Keep these points in mind to stay safe and effective:

Build upper body strength. Modify with knee push-ups if needed.

Use stairs or a sturdy chair for this lower-body exercise.

For effective home or outdoor workouts, focus on bodyweight exercises, resistance bands, and functional movements. Prioritize consistency, progressive challenges, and proper form. Utilize natural elements like stairs, benches, and hills to enhance intensity.

Create a Realistic Schedule:

Step-Ups:

Jumping Jacks:

Limited Space:

Bad Weather:

Low Motivation:

Can I get a good workout without equipment?

How can I make outdoor workouts fun?

How do I stay consistent?

Use Everyday Items:

Incorporate Your Preferences:

Focus on Form:

Start Small:

Listen to Your Body:

Bodyweight Squats:

Push-Ups:

Planks:

Home and outdoor workouts are excellent ways to begin your fitness journey. By personalizing your plan, focusing on gradual progress, and overcoming challenges, you can create a sustainable routine that works for you.

Remember, every small effort contributes to long-term success. Lace up your shoes, embrace the journey, and take pride in every step forward. You’ve got this!

Benefits of Home and Outdoor Workouts for Beginners

How to Personalize Your Home or Outdoor Workout Plan

Essential Tips for Beginners Without a Coach

How to Gradually Build Progress in Your Workouts

No-Equipment Exercises for Home and Outdoor Workouts

Overcoming Common Challenges in Home and Outdoor Workouts

Frequently Asked Questions About No-Equipment Workouts

How to Start Working Out at Home or Outdoors: A Beginner's Guide

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Shape your body with MadMuscles

How can you build muscle, boost strength, and transform your physique? Let’s dive into the details of bulking up.

Pay attention to how your body responds to workouts. Fast recovery might mean you can handle more frequent sessions, while slower recovery may require longer rest periods. Listen to your body to avoid over training and maximize progress.

Building muscle requires a strategic workout plan focused on progressive overload. This means gradually increasing the weights, reps, or intensity to challenge your muscles over time. Below is a sample weekly workout split:

A non-negotiable part of any bulking plan is progressive overload. Continuously increase the challenge for your muscles by gradually adding weight, reps, or sets. This ensures your muscles are consistently pushed to adapt and grow stronger over time.

Bulking isn’t just about lifting weights — it’s a strategic combination of proper exercise, tailored to your unique needs, combined with effective recovery practices. This guide will provide you with actionable, science-backed steps to bulk up effectively and sustainably.

Progressive overload is essential for all fitness levels. For beginners, this might mean increasing the weights every few weeks, while advanced lifters may focus on refining techniques or experimenting with tempo. Tracking your progress through a workout journal or app can help ensure you're making consistent gains.

Rest and recovery are just as important as the workouts themselves. Your muscles need time to repair and grow after being challenged in training. Aim for seven to eight hours of quality sleep each night, and schedule at least one full rest day each week. Incorporate stretching, mobility work, and light cardio on active recovery days to enhance circulation and reduce soreness.

Active recovery plays a critical role in maintaining flexibility and reducing fatigue. Activities such as swimming, yoga, or even brisk walking can promote blood flow without overtaxing your body. Remember, recovery isn't a sign of weakness; it's an integral part of building strength and endurance.

Focus on the targeted muscle group during each exercise. This improves form and ensures you’re effectively engaging the right muscles. Visualization and concentration can enhance your workout intensity and lead to better results.

Alternate between strength-focused low-rep sets and hypertrophy-focused moderate-rep sets to challenge your muscles in different ways. Incorporating supersets, drop sets, and pyramid sets can add variety and intensity to your workouts.

Adjust your workout intensity based on how your body feels. On days when you feel stronger, consider increasing your weights or volume. On less energetic days, focus on maintaining proper form and technique. Balancing intensity and recovery is key to avoiding plateaus and injuries.

Keep track of your workout progress, including weights lifted, reps completed, and how you felt during each session. Use this data to fine-tune your program and ensure steady improvements over time.

While this guide focuses primarily on workouts, it’s important to recognize the role of nutrition in optimizing performance. Eating the right foods before and after training can boost energy levels, improve recovery, and support muscle growth.

Consume a balanced meal one to three hours before your workout. Include complex carbohydrates like oats or brown rice for sustained energy, along with a moderate amount of protein for muscle support.

Replenish your body’s glycogen stores and promote muscle repair with a combination of protein and carbohydrates within an hour of exercise. Protein shakes, paired with a piece of fruit or a handful of nuts, make for a convenient and effective option.

Every man’s journey to bulking up starts with understanding his body. Factors such as body type, basal metabolic rate (BMR), physical abilities, and personal preferences play crucial roles in crafting the ideal workout plan. Tailoring your approach ensures that your efforts are aligned with what works best for your unique physiology.

Always prioritize proper form to prevent injuries and maximize muscle activation. Poor technique can hinder progress and increase the risk of strain.

Allow adequate recovery time to avoid burnout and injury. Training too often or too intensely without enough rest can lead to decreased performance and prolonged fatigue.

Take 5–10 minutes to prepare your body before exercise and cool down afterward to enhance recovery and prevent stiffness. Warm-ups increase blood flow, while cool-downs help minimize lactic acid buildup.

No single plan fits everyone. Adapt your approach based on your body’s feedback, and don’t compare your progress to others.

Of course, the most effective plan will select exercises and the number of repetitions according to your age, body type, BMI, and lifestyle because personalized plans work best for your individual needs.

often need to focus on building strength gradually and incorporating compound exercises to maximize muscle activation.

can benefit from a balance of heavy lifting and volume training to maintain steady muscle growth.

should emphasize controlled, high-intensity training to build muscle while keeping fat gain in check.

Grip your opposite wrist using the thumb and an index finger. If you’re right-handed, use your right hand to grab your left wrist.

Ectomorph — wrapping around with ease.
Mesomorph — touching each other.
Endomorph — doesn’t come into contact.

Tailor your exercises to your current fitness level. For example, beginners can start with bodyweight movements before advancing to free weights and machines. Choose activities you enjoy to maintain consistency.

For effective bulking, maintain a calorie surplus with quality protein, fats, and carbs. Focus on strength training with progressive overload to maximize muscle growth. Track progress to ensure lean gains.

MadMuscles does not diagnose conditions or suggest treatments. Any diet, training plan, or supplement described should be discussed with your current physician or nutritionist. This article does not address specific medical conditions and is intended solely to provide general information on healthcare topics. Following any advice is at your own discretion and does not impose any responsibility on the blog authors for your health and safety.

Ectomorphs

Saturday: Rest or Active Recovery

Sunday: Rest

Mind-Muscle Connection:

Varied Training Approaches:

Customized Intensity:

Progress Monitoring:

Fueling Your Workouts

Pre-Workout Nutrition:

Post-Workout Recovery:

Neglecting Form:

Mesomorphs

Over training:

Skipping Warm-Ups and Cool-Downs:

Ignoring Individual Differences: 

Endomorphs

Test to determine your body type

Monday: Chest and Triceps

Tuesday: Back and Biceps

Wednesday: Rest or Active Recovery

Thursday: Shoulders and Abs

Friday: Legs and Glutes

Bulking up is a journey that requires dedication, patience, and consistency. Focus on a structured workout plan tailored to your body type, metabolism, and abilities. Pair it with proper recovery practices to achieve your goals. By sticking to these principles, you’ll build strength, enhance your physique, and see the results you’ve been working toward.

Remember, the path to bulking up isn’t just about adding size but improving overall health and fitness. Therefore, to achieve the best results, you need to create your own personalized workout plan. Celebrate small victories, stay committed, and enjoy the process of transforming your body and mind. You’ve got this!

Final Thoughts

Tailoring Your Plan to Your Body

Body Type Matters:

Physical Abilities and Preferences:

Metabolism and Recovery:

Prioritizing a Structured Workout Plan

The Role of Progressive Overload

Recovery is Key

Advanced Techniques to Maximize Gains

Common Mistakes to Avoid

How to Bulk Up: A Comprehensive Guide

Improve not only physique but also develop healthy habits and fortitude. With MadMuscles you can reduce your level of stress, improve your sex drive and try different life-changing challenges.

Habit building system

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Find out how long it takes to lose weight with a personalized workout plan.

Find out how long it takes to lose weight for you.

Weight loss can be a challenging journey, but with the right approach, achieving your goals is easier that you think.

Break your goal into smaller milestones to keep yourself motivated.

Keep a food journal for a week to identify unhealthy eating patterns.

Analyze your physical activity levels to determine areas for improvement.

Plan meals to ensure you consume fewer calories than you burn.

Prioritize whole, nutrient-dense foods like vegetables, lean proteins, whole grains, and healthy fats.

Limit sugary snacks, processed foods, and alcohol.

Eat smaller, more frequent meals to stabilize blood sugar levels.

Begin with light cardio workouts like brisk walking or cycling if you're new to exercise.

Incorporate strength training 2-3 times per week to build muscle and boost metabolism.

This guide provides actionable advice, effective workouts, and dietary tips tailored specifically for men looking to lose weight and improve their overall health.

Focus on progressive overload by gradually increasing weights or resistance.

Drink at least 8-10 glasses of water daily to support metabolism and reduce hunger.

Drink at least 2-2.5 liters of water daily to support metabolism and reduce hunger.

Avoid sugary drinks and replace them with water or unsweetened beverages.

Regularly weigh yourself but also take measurements of your waist, chest, and other key areas.

Use fitness apps to monitor your calorie intake and exercise.

Identify potential obstacles like busy schedules or cravings.

Prepare strategies to overcome them, such as meal prepping or healthy snack options.

Aim for 7-9 hours of quality sleep each night to support recovery and hormone balance.

Establish a regular sleep schedule and create a restful bedtime routine.

Focus on building sustainable habits instead of seeking quick fixes.

Weight loss isn’t just about appearance; it plays a critical role in improving overall health and well-being. Carrying excess weight can increase the risk of health issues such as heart disease, type 2 diabetes, and high blood pressure. Many people report a noticeable boost in energy after losing weight, saying they can get through the day without mid-afternoon crash.

Celebrate small victories and stay motivated with rewards like new workout gear or a fun activity.

Focus on whole, nutrient-dense foods like lean proteins, vegetables, whole grains, and healthy fats.

Avoid processed foods, sugary beverages, and refined carbohydrates.

Practice portion control to maintain a calorie deficit while ensuring you’re meeting nutritional needs.

Strength Training: Building muscle helps boost metabolism and burn calories even at rest.

Cardio Workouts: Activities like running, cycling, or swimming are excellent for burning calories and improving cardiovascular health.

Keep track of your calorie intake using apps or a food diary.

Measure progress through a combination of weight checks, body measurements, and how your clothes fit.

Weight loss is not linear. Focus on long-term habits rather than quick fixes.

Stay motivated by setting realistic goals and celebrating small milestones.

Yes, you can lose weight relatively quickly by following a structured approach that works for you. However, the key to lasting results is consistency and a focus on sustainable habits. Rapid weight loss is often not only unrealistic but also potentially harmful. Instead, aim for gradual fat loss through a balanced combination of proper nutrition, regular exercise, and healthy lifestyle changes.

Squats, deadlifts, and bench presses are compound movements that work multiple muscle groups and burn significant calories.

Aim for 3-4 sessions per week, focusing on progressive overload (gradually increasing weights).

Include additional movements like overhead presses, pull-ups, and rows for a well-rounded routine.

Engage in at least 150 minutes of moderate-intensity cardio per week.

Engage in at least 2.5 hours of moderate-intensity cardio per week.

Options include running, brisk walking, or cycling.

Push-ups, lunges, and planks are excellent options for those exercising at home.

Combine these into circuits for an efficient workout.

Protein supports muscle building and keeps you feeling full longer. Incorporate sources like chicken, fish, eggs, tofu, and legumes.

Drink plenty of water throughout the day to support your metabolism and reduce hunger.

Alcohol is calorie-dense and can hinder weight loss efforts. If consumed, do so in moderation.

Preparing meals in advance can help you avoid unhealthy choices.

A healthy rate of weight loss is 1-2 pounds per week, which translates to 4-8 pounds per month. This varies depending on factors like starting weight, activity level, and adherence to a plan.

A healthy rate of weight loss is 0.5-1 kilogram per week, which translates to 2-4 kilograms per month. This varies depending on factors like starting weight, activity level, and adherence to a plan.

Yes, weight loss can occur through dietary changes alone. However, incorporating exercise improves overall health, boosts metabolism, and helps preserve muscle mass during weight loss.

The best diet is one you can stick to long-term. Popular options include high-protein, low-carb diets, or balanced approaches like the Mediterranean diet. Avoid extreme fad diets that are difficult to maintain.

Take a global approach to creating a personalized weight loss program strategy

To achieve optimal results, it's best to create a personalized weight loss program designed to fit your age, BMI, lifestyle, and body type.

A diet high in processed foods and sugars can lead to weight gain.

Sedentary lifestyles contribute significantly to weight gain.

Muscle mass plays a vital role in metabolic rate, making strength training a critical component of weight loss.

Achieving weight loss success requires a clear and structured plan. Here is a detailed step-by-step guide:

Define your target weight and timeframe for achieving it.

For effective weight loss, prioritize a calorie deficit with high-protein meals and balanced nutrition. Combine strength training with cardio to preserve muscle while burning fat. Stay consistent, manage stress, and get enough sleep — results come with discipline and patience.

Dietary habits:

Step 7: Track Your Progress

Step 8: Address Barriers

Step 9: Get Adequate Sleep

Step 10: Stay Consistent

Adopt a Balanced Diet

Incorporate Regular Exercise

Monitor Progress

Stay Consistent

Strength Training Exercises:

Cardiovascular Exercises:

Physical activity:

Bodyweight Workouts:

Increase Protein Intake:

Stay Hydrated:

Limit Alcohol:

Plan Meals Ahead:

How Much Weight Can you Lose in a Month?

Can you Lose Weight without Exercise?

What's the Best Diet to Lose Weight?

Metabolism:

Step 1: Set Realistic Goals

Step 2: Assess Your Current Habits

Step 3: Create a Calorie Deficit

Step 4: Design a Balanced Diet

Step 5: Start an Exercise Routine

Step 6: Stay Hydrated

The Ultimate Guide to Shedding Pounds and Staying Healthy

Losing weight requires a holistic approach that combines proper nutrition, consistent exercise, and healthy lifestyle habits. While there’s no quick fix, these sustainable strategies can help you achieve long-term success. Start small, stay consistent, and enjoy the journey to a healthier, fitter you.

By committing to these steps, you’ll not only shed pounds but also improve your overall well-being.

To get the best result, you need to systematically follow the correct weight loss program.

Conclusion

Why lose weight at all?

Is it possible to lose weight quickly?

Step-by-Step Guide to Losing Weight

Key Pillars of Effective Weight Loss

Workouts for Weight Loss

Dietary tips for faster Weight Loss

Frequently Asked Questions

How to Lose Weight Fast — The Smart Way to Do It

Take quiz to get more results

Mealplan is adjusted by your preferences and restrictions. Recipes are easy-to-follow, you can eat whatever you want and get better shape

Meal plan based on your goal

Current

Personalized Workout Plan

We deliver results

And even more

is an app that makes regular workouts accessible, effective and joyful

MadMuscles

This site does not provide medical advice. Always consult a healthcare professional with any health concerns

Great app

Did you know muscle burns more calories than fat, even at rest? Building it boosts your metabolism, helping to reduce cravings and make weight loss easier by stabilizing your blood sugar.

Plan according to your metabolic type is almost ready

1,103 people bought MadMuscles plans in the last hour

<h3>Cardio leads to an increase in cortisol, the stress hormone which makes it even harder to burn belly fat</h3> Doing too much cardio can be horrible for fat loss because it often leads to muscle loss which slows down your metabolic rate.Our workout plan was created to ensure a balanced testosterone/cortisol ratio.Both cortisol and testosterone levels increase linearly in response to physical exercise.

in your previous gain muscle mass attempts?

(yo-yo, keto, fasting, clear protein etc)

Restrictive diet

Restrictive diets often backfire. They slow your metabolism and are hard to maintain.

A balanced diet, including occasional indulgences, is sustainable and effective.

Embrace Your Favorites

Choose nutrient-rich foods to fuel your workouts and muscle growth effectively.

A Calorie Surplus is necessary

81% of success is balance over restriction!

Since your resting metabolic rate is the “power plant” for your body’s energy, it can cause issues in other systems if it’s not working well.

Do you deal with any of the following issues?

<div>The #1 reason is cutting carbsCarb - it is one of the best ways to give your body energy. Carbs regulate your metabolism.If you cycle your carbs properly - you eat more carbs than you probably ever ate on a diet.</div>

Why don't people achieve results?

Any of these could impact your metabolic rate, so it’s helpful to know about them.

Have you experienced any major life events recently?

If your body is often tired at the same time every day, it could be linked to your metabolism, and more specifically, your blood sugar levels.

Do you frequently feel tired during the day?

Are you sure you want to skip this step?

You Could Lose {number} Kg If You Start Today

You Could Lose -{number} lb If You Start Today

You can Gain Muscle Mass if You Start Today

Analysis Complete! Your Personal Plan Is Ready

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The body mass index (BMI) is a measure that uses your height and weight to work out if your weight is healthy.

<0>Body mass index (BMI) is a value derived from the mass and height of a person.</0>
<1>The BMI is a convenient rule of thumb used to broadly categorize a person as underweight, normal, slightly overweight, or obese.</1>

Current Body Mass Index (BMI) 

Daily calorie intake

Personal summary based on your answers

If you're not hydrated, your body can't perform at its highest level.

You drink more water than 92% of users who took the quiz. Keep it up!

You drink more water than 75% of users who took the quiz. Keep it up!

Daily water intake

You need to drink more water

Wow! Impressive!

Current BMI

We believe that our plan may work for you and you’ll get visible results in 4 weeks! We are even ready to completely refund you within 30 days after purchase if you don’t get visible results and can demonstrate that you have followed our plan.

What you get:

Shredded plan for {Name} is ready!

Enter your email to get your 4-week Pickleball Workout Plan

What’s your main goal?

MadMuscles Pickleball Workout will help you get ready for the game.

MadMuscles Pickleball Workout get you ready to stay in the game.

We’ll help you get in shape without any equipment, right at home!

Pickleball keeps you social and sharp

Have you ever done a pickleball workout before?

This means you can enjoy your game, feel less tension, and experience more confidence every day!

Our Pickleball workout program is the perfect way to slim down at your own pace and enjoy the process!

Do you smoke?

Do you struggle to keep up with fast-paced activities?

Pickleball Workout Plan

Your personalized Pilates workout is almost ready

You got a50% discount on buying your 1-month plan for only 7.60 USD!

Enjoy your results!

You’re very lucky today!

“One of the reasons why I needed some guidance and help was because I’m constantly traveling all over the country and even some other countries so it’s hard for me to stick to a great diet”

Jeffrey W., 41 y.o. 

"I've started to notice that I'm not in shape I used to be, mostly because of the office work. Now I'm getting back but still on my way to it"

"I was fit my whole life, till my ex gf broke up with me. I was depressed and started to eat a lot of junk food. After couple of months I've realized that I need to come back to my shape. That's when I've found MadMuscles app and I'm soo glad I did it!"

Preliminary calculations of your program

To build serious muscle, we need a comprehensive plan. Let's explore how to combine strategic bulking nutrition with a targeted workout program to maximize those gains!

It's important to remember that your bulking plan is not set in stone. Your body will adapt to the increased stress of training and eating more over time. Be prepared to adjust your approach as needed. If you're not gaining muscle at the desired rate, you might need to increase your calorie intake slightly. Conversely, if you're gaining too much fat, you may need to adjust your macros (protein, carbs, and fat) or reduce your overall calorie surplus.

Building muscle is a marathon, not a sprint. Don't get discouraged if you don't see results overnight. Consistency is key to achieving your bulking goals. Stick to your diet and training plan, prioritize sleep and recovery, and celebrate your milestones along the way. With dedication and hard work, you'll be well on your way to achieving the physique you desire.

Find out how long it takes to bulk up with a personalized workout plan.

Whether you're a seasoned gym-goer or just starting your journey, bulking up – also known as a muscle-building phase – can be a fantastic way to increase strength, improve metabolism, and boost confidence.

There's no magic one-size-fits-all program for bulking up.

Building muscle hinges on two fundamental pillars: proper nutrition and consistent exercise.

Muscles require adequate protein for growth and repair. 

The Mayo Clinic recommends aiming for 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound) as a baseline.

However, during a bulk, you may need to increase this intake to 1.2-2 grams per kilogram (0.55-0.9 grams per pound).

Focus on whole food sources like lean meats, fish, eggs, dairy products, and legumes. Don't neglect carbohydrates either, as they provide energy for your workouts.

Complex carbs like whole grains, fruits, and vegetables should be a staple in your diet. Healthy fats from nuts, seeds, and avocados are also essential for hormone regulation and overall health.

Strength training is the key to stimulating muscle growth. Focus on compound exercises that work multiple muscle groups simultaneously, such as squats, bench presses, rows, and deadlifts.

Aim for 2-4 resistance training sessions per week, targeting each major muscle group at least once. It's crucial to progressively overload your muscles by gradually increasing the weight you lift, the number of sets and reps you perform, or a combination of both, as your strength improves. Don't forget to prioritize proper form to avoid injury.

While diet and exercise are the active ingredients in your bulking recipe, rest and recovery act as an unseen but crucial element. When you lift weights, you create microscopic tears in your muscle fibers. It's during rest and recovery that these tears are repaired and rebuilt, leading to stronger and bigger muscles. Aim for 7-8 hours of quality sleep each night. Additionally, schedule rest days between your training sessions to allow your muscles to fully recover and prevent burnout.

Monitoring your progress is essential for gauging the effectiveness of your bulking plan. Track your body weight, body composition (if possible), and strength gains over time. This data will help you determine if you need to adjust your calorie intake, training program, or both. Taking progress photos can also be a motivating tool, allowing you to visualize the physical changes you're making.

Bulking 101

The Power of Two

Rest and Recovery

Tracking Your Progress

Making Adjustments

How to bulk up?

Embrace Flexibility

Consistency is Key

Choose your goal

Build your perfect body

A Guide to Bulking Up Safely and Effectively

Diet and Exercise

Fueling Your Gains

Building with Weights

The Unsung Hero

Knowledge is Power

Why Personalization Matters

Your personalized Shaolin plan is ready!

Your personalized Tai Chi plan is ready!

No Pain, No Strain with our Tai Chi program

Tai Chi helps maintain joint and muscle mobility, especially after 40. It promotes:

The perfect approach is right before you!

A study found 22% of practitioners reached normal levels, compared to 16% in the aerobics group.

Tai Chi reduces blood pressure better than aerobics

No Pain, No Strain with our Shaolin program

Shaolin helps maintain joint and muscle mobility, especially after 40. It promotes:

Shaolin reduces blood pressure better than aerobics

Сhoose your gender

What do you want to add to your life?

Don't forget to take a "before" photo — and see YOUR progress after completing Ghost Mode challenge.

See the results!

You’ve just called out what needs to go and what you’re ready to build. Now give it 28 days. No excuses, just full focus. One month of work to change the direction of your life.

Your Breakthrough Starts Now

are in the perfect phase to build a strong foundation. Whether you’re just starting out or already training hard, we’ll tailor a plan to match your drive, energy, and experience.

are ready to level up. This is your decade to train with purpose, stay consistent, and push your limits — without losing balance.

need a plan that builds strength, protects the body, and sharpens the mind. You’re not slowing down — you’re getting more focused, and we’ll help you make every session count.

still have plenty in the tank. We’ll create a challenge that respects your experience, supports your recovery, and reignites your discipline — because it’s never too late to become your strongest self.

What do you want to get rid of?

How much time do you spend scrolling on your phone each day?

I feel like I’m capable of more, but I’m stuck in a cycle of comfort and distractions.

Your personalized Qigong plan is ready!

No Pain, No Strain with our Qigong program

Qigong helps maintain joint and muscle mobility, especially after 40. It promotes:

Qigong reduces blood pressure better than aerobics

Burpee Monster

Walk it!

21 days no sugar

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Read MadMuscles app reviews from customers who've already reached their muscle-building goals!

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Shaolin Calisthenics inspired workout plan follows a proven system that develops:

All grit. No gimmicks. Shaolin Calisthenics Style.

Workouts for ectomorphs should be short and intense, focusing on big muscle groups. Sometimes supplements are recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. 

Slim (Ectomorphs)

When it comes to training, endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat, not muscle. To keep fat gain to a minimum, you should always train with cardio as well as weights.

Heavy (Endomorphs)

A mesomorphic body type indicates that you are ready to transition to more advanced forms of power, athletic, and sport-specific training. You may do well with weight training up to 5 days a week to build muscle.

Average (Mesomorphic)

Choose your target zones

Strength

Workout and meal plan 

CHOOSE YOUR AGE

PILATES WORKOUT

Walk to Lose Weight

What's your age?

Your Ultimate Weight Loss Plan

How long should you walk to reach your desired weight?

CALCULATE FOR FREE

28-day chair yoga challenge

Tai Chi for beginners

Shaolin workouts for beginners

INDOOR WALKING WORKOUT PLAN

Become a new you in 16 weeks with walking 

WALKING FOR WEIGHT LOSS

Advanced Military Workout

Viking Workout Plan

Qigong for beginners

28-day Chair Workouts challenge

1 Minute Quiz

POWER YOGA WORKOUT FOR MEN

POWER YOGA WORKOUT

Pelvic & Sexual Wellness Plan

That’s all you need to start a sustainable weight loss journey.  You’ve got this!

It’s shorter than an episode of your favorite show!

Just 15 minutes a day

What is your belly type?

How much time do you have during the day to dedicate to yourself?

Have you ever tried any of these diets?

We consider your  dietary preferences

to make your journey successful

Your weight loss plan is almost ready!

Men in their {userAgeGroup} need a different strategy, based on their habits and lifestyle.

Tell us about your habits, so we can see if you can reach your goals even faster!

Just wanting something isn't enough

For starters, what is your weight loss goal?

PERSONALIZED WEIGHT LOSS PLAN 

The specific types of food that you eat can massively impact your ability to burn fat.

How does your typical lunch look?

I’d like to gain some muscles while losing weight

Which best describes your goals?

The plan is designed to get you results at a comfortable pace.

Your plan is almost ready!

How fast do you want to lose weight?

Improve your weight loss results with us

a shredded body?

Yoga plan based on your age

5 exercises for better sleep

Personalized gym workout plan

Yoga routine

Do the right exercises to make the most of your workouts.

We analyze all your workouts and give you an easy and clear summary of your progress

Out of 23,000 exercises, we will choose the ones that are right for you based on your answers. The program will gradually become more difficult as you get stronger!

200+ personalized workouts and video tutorials on calisthenics, yoga, HIIT and challenges.

We will pick the best program based on your profile and goals.

Of course! We will create a plan that will suit your fitness level.

What exercises does MadMuscles include?

How will I figure out what program is right for me?

Can I use your app if I’ve never done fitness exercises before?

Full workout plan

Clear workout plan

Analyze results

Unlock your body's potential with a personalized workout plan designed for your unique needs.

About the program

Simple steps, life-changing results

Our users reach their goals

What you get

Complete a short quiz and get a personal Weight loss Program

Complete a Short Quiz and Get a Personal Muscle Gain Program

Complete a Short Quiz and Get a Personal Training Guide

No Equipment Bodyweight Exercises

Calisthenics Workout Plan

Disappear. Train. Evolve.

Go Ghost Mode

Holistic Wellness Plan

Personalized Training Program for Your Age

Advanced Military Workout Plan for Beginners

Pilates Calisthenics Workout Plan

SHAOLIN WORKOUT PLAN

Release emotions, reduce tension, and lose weight

Somatic calisthenics exercises

Online Bootcamp for Beginners

INDEPENDENCE DAY CHALLENGE BUILT FOR REAL MEN

Just 10 minutes a day to see the first results.

CUSTOM WORKOUT PLAN

Quick & Easy No Sweat Workout Plan

TAI CHI WORKOUT PLAN

Personalized Exercise Program

WANT TO LOSE EXTRA WEIGHT?

Go Ghost: Military Style Plan

Glute Workout Plan

Simple Kegel Workout

Ready to take on the Advanced Military Workout?

Want to Gain Some Muscle?

Stretching Plan For Men

Want to Start Working Out?

Personalized Workout Program

Shaolin Kung Fu workouts for beginners

Tai Chi for women

Weight loss

How often do you eat or drink sugary foods or beverages?

Benefits of no sugar challenge:

Achieving the perfect conditions for a healthy diet and exercise can result in a longer life.

Workout plan for shredded body

You drink more water than 50% of users*.

Drinking water is essential

How much time are you willing to spend on a pilates routine?

Choose your current level to align the pilates plan with

I have just started practicing pilates and already have several achievements.

I have mastered complex exercises, deeply understand the philosophy and principles of pilates.

Are you familiar with pilates?

or injuries that might affect your ability to perform pilates?

What kind of pilates appeals to you more?

that you would like to focus on during your pilates routine?

Choose your focus

What is your activity level?

Your personalized walking workout is almost ready

Life shifts can impact weight, and that’s perfectly normal. We’ll be by your side until you reach your goal.

You always have the power to improve your habits

We've adjusted your walking plan to align with your activity level and the pace you want to reach your goals.

Fantastic! Your plan is now customized to suit your level

What events led to the weight gain?

Choose your preferred level of walking

Research shows regular walking can improve physical endurance by 20% in just 12 weeks.

Harvard School

Benefits of Walking

We offer a walking program designed to help you reach your goals in the most personalized, exciting, and effortless way!

The first step is complete!

Men who work more than 50 hours a week are at greater risk of developing high blood pressure, diabetes, and cardiovascular disease. Incorporating exercise and healthy eating into your routine can help prevent these issues and increase your energy levels, improving performance at work and your quality of life.

How do you feel after walking up to the 4th floor?

How regularly do you exercise?

You will get a personalized workout plan designed to challenge and enhance your strength, endurance, and overall performance.

Your fitness level is

caused your fitness level to decline over the past few years?

Have any of the following events

Our chair yoga program is designed specifically for men over 30, helping them regain strength and energy through simple routines, feeling better one step at a time.

Why do men over 40 struggle to get fit?

The #1 reason: old approaches no longer work.

How many hours per week do you work?

Even a small amount of physical activity can significantly boost your energy and endurance.

A short walk or a few minutes of stretching can make a big difference in how you feel every day.

Released during exercise, they help reduce stress and improve mood.

These hormones boost heart rate and energy, keeping you alert and focused during activity.

Adrenaline and Norepinephrine

Regular exercise makes daily tasks easier and less tiring.

Stronger Muscles and Heart

Boost your energy

Here’s how:

Have you experienced any of these issues in your previous weight loss attempts?

Your metabolism is slower than average, which means you may gain weight more easily than others with similar body types. But don't worry — we’ll help you kickstart your metabolism with simple, easy-to-follow exercises.

This way, you can lose weight without having to restrict your diet.

Even basic physical activities can improve digestion, increase your energy levels, and, as a result, lead to weight loss.

Your Basal Metabolic Rate

To make the most of your weight loss journey, you need:

Your weight loss success is determined by your commitment, not your workout environment. You don't need a gym or fancy gear to get fit and reach your goals.

Exercise where you feel comfortable!

When were you in the best shape of your life?

I get winded from climbing a flight of stairs

Minimal

I can walk for short distances but get tired easily

I can handle a brisk walk or light activity without much trouble

Moderate

I can do moderate exercises like jogging, but I need breaks

High

I regularly engage in intense cardio workouts without issues

Exceptional

How would you describe your stamina level?

How often do you feel tired?

may need a slightly different approach to workouts based on their exercise experience and activity level.

Men in their 20s

Men in their 30s

Men in their 40s

Men in their 50s

Men in their 60s

Men in their 70s

I want to lose a serious amount of weight.

I’m not happy with my body

I can’t get bigger or gain muscle

I look slim in clothes, but I do have body fat.

I’m “skinny fat”

I’m content with my body

I want to improve my health and physical well-being

Health is my focus

Which choice best describes you?

How does your weight typically change?

It’s about consistency not intensity. Even 10 min done regularly can bring you results.

Note!

How long do you want your workouts to be?

What is your average energy level during the day?

Choose your preferred level of workouts

We predict that you will see improvements by the end of the 2nd week

Only 2 weeks for the first result

Sleep is essential for your fitness. Good sleep improves your metabolism, controls your appetite, and gives you more energy.

Studies show people who do at least 30 minutes of moderate exercise may see a difference in sleep quality that same night.

Improve sleep quality!

I’m out of breath after walking up one flight of stairs.

After a week or two of eating healthier or exercising, I tend to fall back into my old routine.

I’m not sure how to choose workouts that are suitable for me.

Are any of these activities part of your life?

Too much intense exercise can increase your cortisol levels and  make it harder to gain muscle mass. MadMuscles tailors your plan to help you reach your goals without overdoing it.

Too much intense exercise can increase your cortisol levels and  make it harder to lose weight. MadMuscles tailors your plan to help you reach your goals without overdoing it.

Too much intense exercise can increase your cortisol levels and  make it harder to get shredded. MadMuscles tailors your plan to help you reach your goals without overdoing it.

Pushing yourself to the limits is not required!

Let's create your MadMuscles account

Your personalized calisthenics workout is almost ready

Your personalized weight loss plan is ready!

How often do you drink alcohol?

You've dropped a few pounds, your clothes fit better, and you have more energy. Let's continue building your plan to make this a reality!

With the right workouts, you'll notice your stamina improving. Imagine yourself walking up stairs without losing breath or having the energy to enjoy time with your family.

Imagine feeling stronger, reducing joint pain and targeting belly fat with smart, low-impact exercises designed just for you.

Even if you're just starting out, small steps lead to big changes. Consistency is key, and soon you'll feel stronger and more capable than ever before.

Your family and friends notice the change. You feel more in control of your health. Let's make it happen.

Imagine yourself in three months

Build Stamina, Embrace Life

Strengthen Your Body

Small Steps, Big Results

Picture yourself six months from now - healthier, stronger, and more confident.

Do you find it hard to balance work, family, and fitness?

How much does belly fat bother you?

What is your current body type?

How often do you feel out of breath during simple activities (e.g., walking up stairs)?

How often do you track your food or calorie intake?

We've helped thousands of men overcome these obstacles, and we'll guide you too.

You're not alone!

What has been your biggest challenge with weight loss?

How committed are you to making a lifestyle change?

Even if you're unsure now, with the right support and plan, you'll find your rhythm. Imagine feeling more disciplined and accomplished as you hit your goals.

Your confidence grows as you start

How confident are you in sticking to a workout routine?

How much time can you realistically dedicate to exercise each day?

How would you describe your eating habits?

How would you rate your current energy levels?

How often do you eat fast food or processed foods?

What is your main goal?

How much weight do you want to lose?

Do you have any pre-existing health conditions that affect your ability to exercise?

Sedentary

Lightly active

Moderately active

Very active

What is your current activity level?

Do you experience joint pain during exercise?

As you can see, metabolism naturally slows as we age. MadMuscles takes this into account, providing strategies to boost your metabolism and make weight loss easier.

Average Metabolic Rate Changes with Age

What motivates you the most to lose weight?

We create a personalized plan to guide you step by step, allowing you to focus on progress, not decisions.

Our app removes the guesswork

Do you feel overwhelmed when trying to choose the right workouts?

Research shows that men can achieve significant weight loss and improve their health with just 25 minutes of moderate exercise each day, combined with proper nutrition.

Sept. 27, 2024, Harvard Health Publishing 

According to Harvard Research

Just 25 minutes a day

As you work out consistently, your sleep will improve, leaving you refreshed and ready for each day.

Better sleep means better results

How much sleep do you get on average per night?

Small daily workouts can help reduce stress levels, encouraging users to picture a more balanced and calm version of themselves.

Stress levels affect weight gain

How would you rate your stress levels?

Through an app

With pictures

How would you like to track your progress?

Less than 1 liter💧

1-﻿﻿2 liters💧💧 

2-3 liters💧💧💧

More than 3 liters 🐳

With a clear plan and achievable steps, you can get to where you want to be.

Your past struggles won't define your future

What has prevented you from reaching your fitness goals in the past?

What type of workouts do you prefer?

Based on in-app surveys from people who added Creatine + HMB to their routine.*

X% of users report getting more out of shorter workouts

Creatine keeps your muscles fueled with fast energy, while HMB reduces fatigue from muscle breakdown. Together, they help you push through demanding sessions without burning out.

As a foundation supplement, it won’t replace sleep or diet, but it raises your baseline so you start each session with more in the tank.

*Self-reported data; individual results vary. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Creatine + HMB saves you time

Protein intake becomes increasingly important as we age. MadMuscles provides personalized meal plans to ensure you're getting the right balance of nutrients.

Nutrition Fact

How do you usually feel after eating?

Have you tried other health or fitness programs before?

What's your date of birth?

Our program is designed to take the guesswork out of health and fitness. We guide you step by step to help you feel better, stronger, and more energetic without any confusion.

If you’re not sure where to begin, don’t worry

How confident do you feel about improving your health and fitness?

Our app is designed to make it easier for you to stay consistent by providing simple, effective workouts and meal plans that fit into your life. No need to overhaul everything—just make steady, small improvements.

We've got you!

Do you find it difficult to stay consistent with exercise or eating healthy?

How much time can you spend on your health daily?

Whether you have a home gym, just a pair of dumbbells, or nothing at all, we’ll tailor your plan to fit the equipment you have—or don’t have! Our bodyweight exercises are just as effective.

Great start!

Do you have access to any workout equipment?

How would you describe your current relationship with food?

What’s your main goal right now?

What’s your biggest health concern?

How often do you think about your health?

What would you like to improve most in your life?

Many men struggle with these obstacles, but with the right plan and guidance, you’ll be able to push past them and achieve your goals.

If any of these sound familiar, you’re not alone

What’s holding you back from starting a health journey?

How physically active are you?

Have you noticed changes in your metabolism as you’ve aged?

What’s your main motivation for improving your health?

Do you have any areas of your body you’d like to improve?

But remember, you're more than just numbers! Your unique lifestyle, preferences, and goals are what really matter. That's why MadMuscles is designed to work with your life, not against it.

The Body Mass Index (BMI) is a measurement tool that uses both your height and weight to calculate if your weight is within a healthy range. 

Great job completing the quiz!

How many hours of sleep do you get each night?

This graph shows the correlation between stress levels and weight loss success in men over 40. Lower stress levels are associated with higher success rates.

Stress & Weight

How often do you experience stress?

What's your goal weight?

Many men over 30 experience low energy due to changes in metabolism, sleep patterns, and stress. Our program targets these issues head-on to help you feel your best every day.

Feeling tired all the time?

On a typical day, how would you describe your energy levels?

What’s your age?

Discover a Healthier, Stronger You!

Studies show that men with higher body mass may live 5-7 years less than those at a healthier weight.

University of Colorado Boulder Research

Carrying extra weight can subtly shorten life expectancy.

The Journal of Occupational and Environmental Medicine found that employees who stay active tend to be more productive, which often leads to better earnings.

Journal of Occupational and Environmental Medicine

Studies show that regular exercise is linked to higher salaries.

Your personalized yoga plan is ready!

What level of yoga are you interested in?

What is your level of flexibility?

Enter your phone number to stay in the loop with personalized advice on your workout routine and insights tailored to you.

Never Miss Out!

Personal Walking  Plan for You!

Easy-to-follow meal plan

67 million

CALISTHENICS WORKOUT PLAN

Have you experienced any of these issues?

How often do you train?

How we eat is just as important as what we eat. Breaking unhealthy eating habits can promote weight loss without the need for major changes to your diet.

Many factors can make it challenging to manage impulses. Together, we’ll explore why this happens and work on creating positive changes.

Let’s take a look at your environment

We’ve got your back!

Your weight

Your 4-week Plan to Lose Weight is ready!

Pescatarian 🐟

Lactose Free 🥥

Gluten Free 🌽

Paleo 🥬

How much time do you want to spend on training? 

Which exercise is your least favorite?

How many squats can you do?

High blood pressure, increased risk of heart attack, stroke, type 2 diabetes, chronic back and joint pain

Higher risk of heart disease, diabetes, sleep apnea, joint pain, and increased strain on the heart.

Lower risk of chronic conditions, better energy, mobility, and long-term health.

Higher risk of weakened immune system, osteoporosis, and fatigue. May also lead to muscle loss.

Risk of unhealthy BMI:

Overweight BMI:

You BMI is considered normal:

Underweight BMI:

Body type

Lifestyle

Fitness level

Your wellness profile

One more thing. How much time do you have to meal prep daily?

A University of Utah study shows that just 5 minutes of daily workouts can help you stay fit, while also boosting sleep quality and energy levels.

Losing 10% or more of your weight can lower the risk of heart attack, reduce blood sugar, and decrease blood vessel inflammation.

A Mayo Clinic study found that overweight individuals who lose over 20% of their weight are nearly 2.5 times more likely to achieve good metabolic health than those who lose 5–10%.

Maintain weight: no weight loss required

Great goal: lose {number}% of your weight

Health benefits: lose {number}% of your weight

Challenging goal: lose {number}% of your weight

Great goal: gain {number}% of your weight

Climbing stairs is a cardiovascular exercise that engages the heart and lungs.

How do you feel after climbing the stairs?

How often would you like to exercise?

Regardless of where you start, we're here to support you every step of the way.

Every body is different

Your personalized plan is nearly ready. We just need a few more details to finalize it.

We’re excited to help you reach your fitness goals. Let’s start with a few questions to better understand your needs.

Welcome to MadMuscles!

We'll customize your plan to prioritize muscle gain.

We'll use this information to customize your plan to your needs.

Your BMI is {number}, considered {bmiLabel}

Get access to 1,600+ exercises to boost your energy and health

Your 4-week Plan to Gain Muscle is ready!

Restrictive diets harm health and stall weight loss, while workouts and healthy eating ensure steady, lasting results.

Begin exercising and boost your protein intake to promote muscle growth, providing the energy needed for recovery and building more muscle.

Restrictive diet vs workouts

Weight loss vs muscle gain

What's your target weight?

Do you include physical activity in your daily routine?

What's your current weight?

Complete your checkout

Food rich in vegetables, cereals, and seafood

What diet plan will you follow?

Are you familiar with chair yoga?

Based on research, 8-12% is an ideal body fat percentage for men to start gaining muscle and bulk up faster.

Older people tend to have more body fat than younger people with the same BMI.

We ask your age to create your personal plan

Are you familiar with Calisthenics?

What are you interested in?

What is your Calisthenics level?

What is your calisthenics level?

Apple

Pear

Square

Broad chest and hips, with a narrow waist

Hourglass

Inverted triangle

What is your body type?

What additional factors affect your body?

{targetWeight} {measureUnit} by following our program

Where do you prefer to walk?

What is your treadmill training load?

Enter your email to get your Personalized {goal} Plan

Enter your email

Your personalized workout plan is ready!

How is your energy throughout the day?

This shows slight aging of the body. Lack of exercise and late nights can cause metabolic aging.

Choose your workout location

Sleep is key to your fitness. It boosts metabolism, controls appetite, and gives you more energy.

Do you relate to this statement?

How often do you have sugary foods or drinks?

Tick your additional goals

Which areas do you want to focus on?

If you have any of the following conditions:

Please contact your physician before starting to follow the MadMuscles program. 

What’s your body type?

How much time do you want to spend on a workout?

What equipment do you have access to?

An important event can be a great motivator for reaching your goal.

Do you have any event coming up?

What’s your body fat level?

How often have you trained per week in the last 3 months?

What’s your goal?

Physical activity feels challenging for me.

I can complete moderate workouts without difficulty.

Let us create a meal plan based on your preferences. You can always adjust a meal plan later.

Choose the products you like

How often do you consume sugar?

What's your email?

How do you want to look?

find having an AI coach helpful in achieving their goals

93% of our users

said the program helped them create a workout plan

95% of users

reported supplements' guide helped them build muscle mass

91% of our users

What tools would you consider using for your fitness goals?

Would you like to pay for a personalized plan using your HSA/FSA?

Do you use HSA/FSA accounts?

10-15 mins a day to see first changes

The perfect solution is here! Men aged 18-25 can easily tone up with Indoor Walking

The perfect solution is here! Men aged 26-35 can easily tone up with Indoor Walking

The perfect solution is here! Men aged 36-45 can easily tone up with Indoor Walking

The perfect solution is here! Men aged 46+ can easily tone up with Indoor Walking

Your personalized indoor walking plan is almost ready

Have you tried indoor walking before?

How often do you go for walks?

Do you get out of breath on stairs?

Our chair yoga program is designed specifically for women over 40, helping them regain strength and energy through simple routines, feeling better one step at a time.

Why do women over 40 struggle to get fit?

How many squats can you do in one round?

Have you tried any of these activities in the past?

Are you interested in workouts that protect you against aging?

Which muscle groups are your priority?

“I’m out of breath after walking up one flight of stairs.”

Well-defined muscles and a high lean body mass

What is your target body?

We will help you to stay on track

What's the heaviest you can hip thrust?

What's the heaviest you can bench press?

Should we add cardio exercises to your plan?

What makes you most unhappy about your current fitness?

Customer rating:
4.7 out of 5

67 million men

Walking is a highly effective way to boost your health and well-being, but it's crucial to do it properly. That's why we're here to help!

We will support you every step of the way to help you achieve the body you've always wanted. We'll provide you with a personalized plan and daily tips to ensure you reach your goals.

Transform your lifestyle with our Weight Loss Walking MadMuscles program.

Important to Know

Walking helps you naturally lose weight by adapting to your unique health needs.

Feel better in just a few days with the Walking program.

Without/With Walking

Do any of these relate to you?

How physically demanding is your job?

What's your level of walking?

Would your life change if you reached your ideal weight?

Maintaining healthy habits can be challenging, but our personalized program will support you in reaching your wellness goals.

Which statement best describes your lifestyle?

We'll help you reach your goal smoothly and confidently.

We create a workout plan that matches your lifestyle perfectly

We generate detailed statistics to follow your progress

Are you currently on any of these medications or supplements?

Did you know that about walking?

Are you ready to change your lifestyle and body? 

When do you like to do walking exercises?

Selecting the optimal workout routine

How much time are you willing to spend on a walk?

Based on our calculations, we believe you may hit your goal weight of

Your 3-month weight loss program

{targetWieght} kg by {month}

Whenever I walk for a long time, it's hard for me to catch my breath.

I have started walking a few times a week on a regular basis.

I'm dedicated to walking and I go for walks whenever I can.

85,000+ users like you reached their goals with our programs.

The last weight loss plan you'll ever need

We have adapted the program for people with sensitive backs and joints. A careful approach and proper execution help to:

Pick any form that appeals to you, and train regularly without failing. 

Practice a hundred moves five times, it is of no use whatsoever. But practice one move every day, and it’ll be your lifetime protector.

The secret to Martial Arts is not style but training

Years of sitting, stress, or injury can disconnect you from how your body should move.

Shaolin reawakens natural coordination, improves posture, and strengthens balance — without punishing your joints.

Shaolin sharpens your balance and mobility

Shaolin builds real muscle and power using just your body and focused training — no weights needed.

Muscles of a warrior, strength of spirit

This ancient practice boosts circulation, lung capacity, and joint health — all in one go.

It’s the lifelong discipline that’s kept Shaolin monks strong, mobile, and sharp into old age.

Shaolin builds Health inside and strength outside

Shaolin conditioning fuses strength and cardio into relentless, full-body intensity that fires up your metabolism.

These are the drills monks used to survive — and win.

Burn fat like a dragon breathes fire

Meditative martial arts practices clear the mind, focus attention, and give peace in the midst of chaos.

When the body is in harmony, the mind becomes a blade.

Shaolin is Zen in motion

What do you want your Shaolin training to be like?

A study found 22% of practitioners reached normal levels, compared to 16% in the aerobic group.

Martial arts reduces blood pressure better than aerobics

I’m not looking for the next trend — I’m looking for something that actually works.

for men in their 20s who want to {goal}. It builds the disciplined mindset of elite military personnel while forging a powerful, resilient physique that commands respect.

for men in their 30s who want to {goal}. It builds the disciplined mindset of elite military personnel while forging a powerful, resilient physique that commands respect.

for men in their 40s who want to {goal}. It builds the disciplined mindset of elite military personnel while forging a powerful, resilient physique that commands respect.

for men in their 50s who want to {goal}. It builds the disciplined mindset of elite military personnel while forging a powerful, resilient physique that commands respect.

for men in their 60s who want to {goal}. It builds the disciplined mindset of elite military personnel while forging a powerful, resilient physique that commands respect.

for men in their 70s who want to {goal}. It builds the disciplined mindset of elite military personnel while forging a powerful, resilient physique that commands respect.

Military-inspired training is the best fit

Our program is designed to get you back on track—on average, users unlock their first achievements by day 5.

We’ve got you!

Based on your answers, we predict you’ll start seeing improvements by the end of week 2.

You rock!

Work smarter, not harder!

Do you have experience in any of these fields?

You eat when you’re happy, sad, or stressed

Emotional eater

You eat when you feel there’s nothing else to do

Bored eater

Unconscious eater

You eat the same foods and follow the routines daily

Habitual Eater

Full fitness clubs such as Planet Fitness, 24 Hour Fitness, etc.

Large Gym

Small Gym

Garage Gym

Home Gym

Which type of gym do you exercise at?

What equipment do you have at home?

How often did you train in the last 3 months?

Workout location

When do you prefer to workout?

How much sleep do you usually get?

We will adjust the plan to protect this body part from further damage

Do you have any injuries?

How much do you walk daily?

Sports games

Do you engage in any other type of activities?

I require structure or guidance during workouts to stay motivated.

After a week or two of exercising or healthier eating, I fall back into my old routine.

How much do you relate to this statement?

“I’m 57, and when I started this program, I could barely do 10 push-ups without gassing out. Now I’m knocking out 60 straight. My core is stronger, my endurance is up, and loading heavy gear into the truck is no longer a struggle — all without stepping into a traditional gym. But the real win? Mental clarity. I wake up earlier, I’m sharper at work, and I don’t quit on myself anymore. This program rebuilt more than my body — it rebuilt my discipline. I feel like a man with purpose again.”

James L., 57, Ohio

“This isn’t just a workout — it’s a mindset shift.”

Are you familiar with military-style training methods?

Have you experienced any of the following events over the past few years?

Pain is weakness leaving the body.

Military inspired workout plan follows a proven system that develops:

<ul class='bullet-list'>
<li>Functional strength</li>
<li>Endurance</li>
<li>Mental resilience</li>
</ul>

We don’t train for looks—we train for strength, endurance, and mental toughness. The rest will follow.

Train Like the Best

All grit. No gimmicks. Military Style.

Choose your primary goal

I require structure or guidance during workouts to stay motivated

I often feel like I’m not living up to the potential I know I have

To create your plan, we need some of your personal health data (such as weight, BMI, and dietary preferences). This is essential to personalize and improve your user experience. Privacy Policy.

Let’s personalize your plan

Consent required to continue

Fitness age reflects your body’s physiological condition compared to the average population. It is based on your lifestyle, sleep, energy and metabolism habits — not your actual age.

Inspired by the concept introduced by researchers at NTNU (Norwegian University of Science and Technology).

Too much intense exercise can increase your cortisol levels and make it harder to gain muscle mass. Studies suggest moderate exercise may reduce cortisol and increase testosterone over time.

JAMA study on Does tai chi beat aerobics to lower blood pressure?

No spam. No sharing. Just your custom plan.

Your email is 100% safe with us

Your Tai Chi transformation starts now!

Classic gym

Military-style

Gym Workouts 🏋

Military  Workouts 🚀

Our workout plan follows a proven system used by elite military personnel. It builds:

• A strong, capable, and injury-resistant body 	• The stamina and heart health to stay active for life.

Military training methods mirror special forces principles. We use high-intensity compound exercises to maximize results in minimal time.

with our Military Method.

Maximum Results, Minimum Time

Military workouts prioritize practical, real-world strength.

Our program is built on intense, compound exercises designed to create a powerful and functional body, not just a certain look.

True Strength: Beyond Aesthetics

+15 million users

Have you ever done calisthenics before?

Yes, but not regularly 💪

Have you ever done Pilates before?

that you would like to focus on?

Select areas

Outdoors 🏃

Anywhere 💪

What is your desired weight?

As per a study by the University of Utah, even 5-minute workouts every day can help you keep fit and improve your sleep and energy levels.

EASY WIN: gain XX% of your weight

In a new study by the Mayo Clinic, overweight people who lose more than 20% of their body weight are almost 2½ times more likely to have good metabolic health than those who lose 5-10%.

CHALLENGING GOAL: lose XX% of your weight

You are doing a good job keeping your weight in the normal range. We will use your index to tailor a personal program to your needs.

Your BMI is 18.51, which is considered normal

You should pay more attention to your weight. We will use your index to tailor your personal program for weight loss.

Your BMI is 25.4, which is considered overweight

Focus on muscle toning and a balanced diet. Stay positive and try to keep your daily calorie consumption in the recommended range.

Your BMI is XX.XX, which is considered underweight

BMI is widely used as a risk indicator for the development or prevalence of several health issues.

Calculating your body mass index

Your personalized Chair Yoga Plan is ready!

Have you ever done Chair Workouts before?

Our Chair Workouts program is a straightforward and powerful option for all fitness levels.

Our Chair Workouts program is the perfect way to slim down at your own pace and enjoy every step of the process!

You’ll find plenty of exercises designed to strengthen your knees and improve your back health and posture.

Your answers helped us understand your goals, lifestyle, and preferences. Let’s add the final touch to make this plan truly yours.

The only shape that matters is the one you’re about to create. It’s never too late to feel better in your body.

No Pain, No Strain with this Tai Chi program!

You’re awesome!

Small steps add up to big change, and we’ll be with you every step of the way.

Your next chapter starts now

We won’t promise overnight results – but we’ll give you a Tai Chi plan and the support you need to reach your goals.

Why do most people give up on exercise?

Tai Chi helps you recharge, boosts daytime energy, and improves sleep — so you can do more of what you love.

Feel more energized every day

I help you maintain joint and muscle mobility, especially after 40. It promotes:

Hi! I’m Luna Wei, your Tai Chi inspiration inside the MadMuscles app.

Through our Tai Chi Flow program, we help you lose weight, restore balance, and boost energy through gentle, mindful movement.

Good start!

Your answers have helped us understand your goals, lifestyle, and preferences. Let’s add the final touch to make this plan truly yours.

No Pain, No Strain with our Tai Chi program!

Welcome to MadMuscles! You’re about to begin a mindful movement journey designed to improve balance, flexibility, and inner harmony – all from the comfort of your home. Let’s get to know your personal goals and intentions better.

Welcome to your Tai Chi journey!

Nutrition is a key part of feeling balanced and energized. Explore quick, healthy, and delicious recipes inspired by different cuisines and diets.

Fuel your energy with Meal Plan

Move at your own pace with Tai Chi

What is your start point?

This indicates a slight aging of the body. Irregular exercise and going to bed late at night замість sleeping late at night can lead to metabolic aging.

People with higher metabolic age are more  likely to gain weight and tire faster.

Based on your quiz, your personalized Tai Chi plan will focus on:

Your own Tai Chi flow

A study found that Tai Chi was better at lowering blood pressure than aerobic activity. 22% of practitioners reached normal levels, compared to 16% in the aerobic groups.

The researchers also noted that Tai Chi helped participants improve flexibility, balance, and cardiopulmonary function.

Lower blood pressure with Tai Chi

You’ll see suggestions in the app based on your answers.

Who inspires you?

women over 30 have transformed their lives with us

women over 40 have transformed their lives with us

women over 50 have transformed their lives with us

women over 60 have transformed their lives with us

95% of our users reported the additional program helped them create their workout routine

91% of our users reported that the supplements' guide helped them build muscle mass

93% of our users find the AI coach helpful in achieving their goals

Break down your long-term goals into smaller, more manageable milestones. Achieving these will provide a sense of accomplishment and keep you motivated.

The program is fantastic at keeping me motivated and on track. It's transformed exercise into a habit, and I've seen remarkable results. Couldn't be happier!

Great program

The supplements' guide has been a game-changer! It's been instrumental in helping me build muscle mass. Thanks to this program, I've seen significant gains and couldn't be more satisfied!

guide is 💪

Set Short-Term Objectives

Learn how to optimize your nutrition and supplement intake for maximum results.

Lose weight and gain muscles at the same time

MadMuscles employs AI technology to analyze your Age, Body Type, Diets and Goals. You don't have to over spend to figure out what works.

Using the AI coach was a breeze! It streamlined my workout routine, and the results speak for themselves. Highly recommend!

Amazing program!

Stop guessing where to start

How do you feel between meals?

Chair Yoga is a  seated workout. It’s a modified form of yoga that you can practice anytime and anywhere.

That's okay!

Are you familiar with chair workouts?

We are adjusting your plan to your level...

Thank you for your answers! 

What is your work schedule like?

We learned that a lot of people have faced the same as well. MadMuscles has a clear program that is easy to follow. Also, the plan will help you maintain motivation during this journey.

Thanks for sharing!

How long ago were you in the best shape of your life?

SELECT YOUR AGE

Chair Workout plan according to your age

Can you touch your toes?

What is your yoga level?

Created by experts: nutritionists and personal trainers

Think lifestyle change vs. fad diet

We focus on understanding your body, not dieting,

Which means there are no foods that are off-limits

Just follow your personalized plan

If you mess up, that’s okay, too!

We’ll help you get back on track

You’re in good hands 85,000+ users are already getting results with us

<1>{targetWieght}</1> by <2>{month}</2>and lose <3>{losseWeight}</3>

You are on the right track

Do you have any eating preferences?

How many times per week have you exercised in the past 3 months?

How often do you exercise?

Have any of the following events led to weight gain in the last few years?

Do you have any of the following habits?

users aged 18-25 have already started losing weight with us

users aged 26-35 have already started losing weight with us

users aged 36-45 have already started losing weight with us

users aged 46+ have already started losing weight with us

Choose the foods you prefer to eat

When was the last time you were in your best shape?

Do you struggle with any of the following?

What best describes your experience with fitness?

No alcohol challenge

Boris M.

Ievgeniia D.

Our program was created by certified world-class expert

This information is important to reach your goals safely

Have you been diagnosed with any of the following health conditions?

Do you have any pre-existing medical conditions or injuries?

Did a medical professional recommend us?

An increasing number of our users are being referred to us by their doctors.

Your personalized yoga is almost ready

Are you familiar with yoga?

Strength training can help you build muscle, increase your endurance, and make everyday activities easier.

Studies prove: adults who skip regular strength training lose 2-4 kg of muscle per decade.

Studies prove: adults who skip regular strength training lose 4-6 lbs of muscle per decade.

Did you know?

How much time are you willing to spend on a calisthenic routine?

or injuries that might affect your ability to perform calisthenics?

Do you have any pre-existing medical conditions

Choose the foods you like to eat

Do you want to include special programs?

that you would like to focus on during your calisthenic routine?

Hi! Your progress is amazing! just look at your results:

Which areas would you like to focus on?

With every workout, you create microscopic tears in your muscle tissues. When you rest, your muscles start to heal and grow back stronger.

Rest days are important!

Select the days when you are usually available to train

I want to be stronger both mentally and physically.

How experienced are you at lifting weights?

Experts say to aim for 0.8-1.5 gram protein/pound depending on your goals. Our program has got you covered!

Protein is crucial for building muscles!

Proper sleep is paramount for muscular recovery, memory recall, and improving short-term alertness.

Rest well tonight

Do you get enough protein daily?

Your metabolic rate is {calories} kcal, which means you need to consume around this amount of calories to maintain your current weight.

This number is an estimate, as muscle burns more calories compared to fat tissue.

Therefore, by increasing your muscle mass, you can consume more calories without impacting your weight.

How to eat more and lose weight?

Over 1 million men

Over 250,000+ men

Over 500,000+ men

Over 50,000+ men

For men aged 40-49, Chair Workouts are an excellent option to tone up with minimal effort.

For men aged 50-59, Chair Workouts are an excellent option to tone up with minimal effort.

For men aged 60-69, Chair Workouts are an excellent option to tone up with minimal effort.

For men aged 70+, Chair Workouts are an excellent option to tone up with minimal effort.

Chair Workouts are customized for your goals. Burn calories and sculpt your body.

Lose or gain weight at your own speed!

This indicates a slight aging of the body. Irregular exercise and sleeping late at night can lead to metabolic aging.

People with a low metabolism are more likely to gain weight and tire quickly.

Your fitness age is

Your body age is older than your actual age

How much time are you willing to spend on a yoga routine?

Have you ever done yoga before?

How would you describe your typical day?

Choose the place for your walking

Walking routine

Walking challenge

How much time are you willing to spend on walking?

or injuries that might affect your ability to perform yoga?

How many seconds can you stand in a plank position?

Do you reach your toes when you lean forward?

that you would like to focus on during your yoga routine?

that you would like to focus on during your walking routine?

or injuries that may affect your ability to walk?

What changes and challenges are bothering you?

Have any of the following life events led to weight gain in the last few years?

It may affect your appetite, metabolism, or nutrient absorption

Do you take any medications or supplements?

How's your blood pressure?

Your personalized weight loss plan is ready!

military-style training is a great way to get in shape fast! Try workouts that bring visible results in just a few weeks.

For men in their 20s,

For men in their 30s,

For men in their 40s.

For men in their 50s,

For men in their 60s,

For men in their 70s,

Your personalized Kung fu calisthenics plan is ready!

Your personalized military workout plan is ready!

Your personalized Shaolin calisthenics plan is ready!

What motivates you to exercise?

This is better than 87% of users

Recall the satisfaction of being fit? Calisthenics can guide you to your peak physical condition. Prepare for increased strength, boosted energy, and the physique you've always envisioned!

This is better than 58% of users

Calisthenics is designed to help you regain a toned physique. Experience a productive method for simultaneously losing fat and gaining muscle! It's swift and straightforward, with noticeable improvements in just weeks.

43% of our users share your goals.

19% of our users are on the same journey. The answer? A tailored Calisthenics program. Shed pounds, gain muscle, and boost your confidence threefold in just weeks!

You are not alone!

How many times per week would you like to train?

Your 4-week plan to Lose Weight with calisthenics is ready!

How flexible are you?

A personalized Calisthenics plan will help you maintain consistency, enhance muscle growth, and achieve steady progress!

Calisthenics is perfect for beginners or those with limited time. It's tailored for all fitness levels and schedules.

You're making great progress!

It's always the right time to start!

Enjoy daily workouts, clear instructions, and rest days for recovery. Stay motivated with gentle reminders, tracking tools, and progress reports until you reach your goal!

No more confusion with your personalized Calisthenics plan!

What is your experience with fitness?

For men in {age} seeking to lose weight and build muscle, Calisthenics provides a well-rounded method for achieving this goal. Explore a new path to fitness that delivers noticeable results in a few weeks.

The perfect approach is right before you

We've found that many people have faced the same issues. Mad Muscles offers a clear workout plan that is easy to follow. It consists of safe exercises that are tailored to your level.

Our Chair Calisthenics program is the perfect way to slim down at a pace that suits you, while enjoying the process!

Our Chair Calisthenics program is ideal for toning your body at your own pace, while enjoying every step!

Chair Calisthenics is a simple and powerful fitness choice!

Chair Calisthenics will help you maintain high energy levels

Our Chair Calisthenics program is a straightforward and powerful option for all fitness levels.

Almost done

It's the routine upgrade everyone's raving about!

Millions of women in their 40s across the US have added creatine to their daily routine.

I have just started practicing calisthenics and already have several achievements.

I have mastered calisthenics, performing advanced moves like muscle-ups, handstands, and planches with ease.

81% of women in your age group experience similar symptoms.

To continue nurturing your well-being, calisthenics offers a fantastic way to build strength using just your own body weight.

We're so happy to hear you're feeling good!

Calisthenics improves your well-being with bodyweight, strength-building exercises.

To keep cultivating your inner balance and physical strength, Tai Chi provides a graceful way to tone your body using mindful, body-weight movements.

Tai Chi improves your well-being with bodyweight, strength-building exercises.

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Asian Military Workouts

Many intense workouts leave your body feeling drained and overstimulated. Asian walking takes a gentler approach — helping restore calm, balance, and steady energy.

This Asian walking for beginners is based on time-tested Eastern practices that:

More than walking. It’s meditation in motion

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Your height helps us tailor movements that fit your body’s structure and range.
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Asian walking for beginners

Research shows that slow, mindful movement can positively support blood pressure. In one study, a higher percentage of participants practicing Asian-style walking reached healthy levels compared to those doing more intense exercise.

Gentle movement that supports heart health

Quality sleep is one of the greatest gifts you can give your body and mind. Asian walking helps your body unwind, making it easier to fall asleep, rest more deeply, and wake up feeling clear.

We use your weight to adjust intensity and impact — not to push your limits.
Asian walking works with your body — gently and effectively.

ASIAN WALKING

Most intense workouts exhaust your body and spike stress levels. This Asian workout does the opposite — it restores calm, balance, and energy.

This Asian workout for beginners is based on time-tested Eastern practices that:

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Your height helps us tailor movements that fit your body’s structure and range.
Asian workout adapts to you — not the other way around.

Asian workout for beginners

Research shows that slow, mindful movement can positively support blood pressure. In one study, a higher percentage of participants practicing Asian-style workouts reached healthy levels compared to those doing more intense exercise.

Quality sleep is one of the greatest gifts you can give your body and mind. This Asian workout supports faster sleep onset, deeper rest, and clearer mornings.

We use your weight to adjust intensity and impact — not to push your limits.
Asian workout works with your body — gently and effectively.

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Chair Tai Chi workouts

These muscle-saving exercises are designed to relieve strain on your knees and lower back, helping you move pain-free and regain confidence in your daily life.

We designed these muscle-saving chair tai chi exercises specifically to reduce strain on your knees and lower back. You will strengthen your muscles and improve mobility while staying in a safe, comfortable seated position.

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I tried the program for a week; it has decent features, a good workout plan, and a diet. The diet plan also has a grocery list and step-by-step preparation.

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I've put on 12 pounds of muscle but at the same time, I can slide my pants off completely even with the belt still fastened.

The first program to get me in the groove cos it gave me everything I needed to get started, including a menu and a grocery list.

It's a great way to get into shape. should have done it a long time ago 😃

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I’m loving these workouts. I’m going to start them at lunch in my office. I love how you can do them anywhere with little time and space.

First I’d like to say I love this app. It has really given me direction in how to get started at the gym and also I love the home exercises.

This app is fantastic and I believe will become widely used by millions of people! Great job creating such a valuable tool!

I’d like to start by saying that I love the app and it has really been helping me toward my fitness goals.

Hear success stories from our users

Gyms were never a place I wanted to go to. To be honest, all this sweating and lifting and running still gives me nightmares. When I turned 45, I realized that my extra weight wasn’t going anywhere, so I started looking for an alternative to sweating at the gym. That’s when I discovered Tai Chi. I didn’t expect much… but it turned out to be exactly what I needed—gentle, calm, and still surprisingly effective. My body started to change, and I’m finally not afraid to step on the scale again. My mood improved too, and I finally enjoy moving again.

I’m not going to be a fitness model, oh well. I just want to live longer and happier, sleep better, and stay active for many years to come, and I think Tai Chi gives me exactly that. It’s peaceful, effective, and gentle, and it doesn’t feel like I’m punishing myself for something I did in a past life—lol. I feel so much better now and my blood pressure has improved. This isn’t a miracle – this is steady work, and it’s something I’m very proud of. I can’t imagine my life without Tai Chi.

Lots of things change with age, and unfortunately, it’s not always a good change. I started to feel stiff, and my body started to ache here and there, to the point where I couldn’t play with my grandkids anymore without needing to sit down or even lie down for a while. I’m very glad I started doing Tai Chi. Slowly but steadily, it gave me my independence and my confidence back—I can move freely again. Young people don’t realize that, but it’s one of the most important things in the world.

Olivia, 48 y.o.

Emma, 55 y.o. 

Ava, 59 y.o. 

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Commercial Disclosure for Japanese Consumers

Studies show that slow, mindful movement before bed — like Japanese Walking — can improve sleep quality, reduce nighttime awakenings, and calm the mind.

Japanese walking for beginners

Your personalized Japanese Walking plan is ready!

While intense workouts can lead to burnout and stress. Japanese walking works by calming your body and mind — not exhausting them.

Japanese walking helps maintain joint and muscle mobility, especially after 40. It promotes:

Your height helps us tailor movements to your body’s structure and range.
Our program adapts to you — not the other way around.

Japanese Walking lowers blood pressure more than conventional aerobic exercise.

Deep, restful sleep is one of the best things you can do for your body and mind. Japanese Walking helps you fall asleep faster, sleep deeper, and wake up with more clarity.

We use your weight to adjust intensity and impact — not to push your limits. 
Our program works with your body — gently and effectively.

Kung Fu Calisthenics Workouts

Use our free calorie and TDEE calculator to find your daily calorie needs and BMR. Perfect for weight loss, weight gain, or maintaining a healthy lifestyle

Calorie & TDEE Calculator – Free Daily Calorie & BMR Calculator Online

Quickly calculate your daily calorie deficit to lose weight safely and effectively. Free, accurate, and easy to use for any diet or fitness goal

Calorie Deficit Calculator – Find Your Ideal Calorie Intake for Weight Loss

Plan your muscle-building diet with our calorie surplus calculator. Discover how many calories and macros you need to gain weight and build lean muscle

Calorie Surplus & Muscle Gain Calculator – Lean Bulk & Weight Gain Planner

Calculate the exact protein, fat, and carbohydrate targets you need to lose fat, gain muscle, or maintain weight with our free macro calculator

Macro Calculator – Track Your Daily Protein, Fat & Carbs for Any Goal

Enter your stats to instantly see how many calories your body burns daily — and get a custom workout plan built for you in 2 minutes

You can calculate your TDEE and receive a free starter workout plan without any charge.

Is this calculator really free?

MadMuscles uses proven formulas (Mifflin-St Jeor) combined with your input for highly reliable estimates.

How accurate is the calculation?

You can choose body-weight routines or gym-based programs in the quiz.

Do I need special equipment for the workouts?

Absolutely. Just select your goal in the quiz and we’ll adjust calories and training.

Can I use this for both weight loss and gain?

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all activities.

How to Calculate Your Daily Calorie Needs

Real results from real people

Ready to reach your goal?

Adjust your activity to see how movement changes your calorie needs. Start with a slightly higher calorie target for steady progress and healthier habits. This is only an estimate — take the quiz for precise recommendations and a custom meal plan. Consult a specialist before changing your diet.

Tips for Accurate Results

MadMuscles Calorie & TDEE Calculator

Take our quick fitness quiz and receive a  starter plan.

Want a tailored workout? 

Knowing your TDEE helps you set precise calorie targets for fat loss, maintenance, or muscle gain.

MadMuscles uses this data to design a custom workout and nutrition plan so you can progress without guesswork.

Why TDEE Matters

We recommend a moderate deficit – generally 15-20% below maintenance – for consistent, healthy results.

What's my ideal calorie deficit?

Not if you follow the high-protein, fiber-rich meal suggestions provided in your plan.

Will I feel hungry all the time?

Yes. The plan focuses on total calories and macros, not a strict diet.

Can I still eat my favorite foods?

Most people notice changes within 2-4 weeks when following the plan.

How quickly will I see results?

Enter your stats to see how big a deficit you need.

Calculate the perfect calorie deficit for safe, steady fat loss and get a workout plan made for you.

A 300–500 kcal daily deficit usually means 0.5–1 lb of fat loss per week — safe and sustainable

Healthy Rate of Fat Loss

Our calculator finds your maintenance calories, then subtracts the right deficit. 

The quiz builds a tailored workout and meal plan—so you burn fat while keeping muscle.

How MadMuscles Helps

MadMuscles Calorie Deficit Calculator

A calorie deficit happens when you eat fewer calories than you burn. Your body then uses stored fat for energy.

What Is a Calorie Deficit?

A small amount is normal, but our controlled surplus and training plan help keep fat gain minimal.

Will I gain fat while bulking?

Typically, 8-12 weeks before taking a short maintenance phase.

How long should I stay in a surplus?

Yes. Beginners may gain some muscle at maintenance, but a surplus speeds up growth.

No. Our quiz offers home-based hypertrophy workouts as well.

Do I need a gym?

To gain lean mass, you must consume more calories than you burn so your body has the energy to grow new muscle tissue.

Enter your stats to discover your ideal calorie surplus for lean muscle — and get a custom bulking workout plan.

Clean Bulking Tips

A controlled surplus of 200–300 kcal/day supports muscle growth while keeping fat gain low.

Finding Your Ideal Surplus

Proper resistance training and recovery are crucial. MadMuscles designs a progressive program and macro plan to match your surplus.

Training and Recovery

Why a Calorie Surplus Builds Muscle

MadMuscles Calorie Surplus & Muscle Gain Calculator

Your primary energy source, critical for high-intensity workouts.

Carbohydrates

Yes. Choose your dietary preference in the quiz and we’ll adjust your macro targets.

Every 4-6 weeks or when your body weight changes significantly.

How often should I recalculate macros?

Support hormone production and joint health. Target 20-30% of total calories.

MadMuscles calculates the perfect macro ratio whether your goal is fat loss, maintenance, or lean muscle gain.

Balancing for Your Goal

Essential for muscle repair and satiety. Aim for 1.6-2.2 g per kg of body weight.

Sugar

Saturated Fat

Food Energy

This is a rough estimate of your daily nutrient needs. For a more accurate estimate, take the2-minute quiz:

Macros – protein, fat, and carbohydrates – determine how your body uses the calories you eat.

Why Macros Matter More Than Calories Alone

Discover the perfect balance of protein, fat, and carbs, and get a personalized fitness plan designed for you.

Not necessarily. The plan provides simple meal examples that fit your macro targets.

Do I have to track every gram?

No – balanced carbs help maintain energy and performance.

Are carbs bad for weight loss?

Can I use this for a specific diet like keto or vegan?

MadMuscles Macro Calculator

However, this is just a basic calculation. Take a short quiz to find out exactly how much protein, fat, and carbs you need to reach your goal quickly and in a way that's healthy for your body!

Tracking your macros and calories is easier than ever with modern apps and online tools. Whether you're looking for the best app for tracking macros or a free calorie calculator, you can seamlessly integrate these tools into your daily routine.
To find out your personalized calorie needs, enter your details below:

Best tools for tracking macros

Intense training 6-7 times per week

High activity

Using a macronutrient calculator, you can customize your daily intake based on:
Basal Metabolic Rate (BMR) – The number of calories your body burns at rest.
Total Daily Energy Expenditure (TDEE) – Your caloric needs based on activity level.
Weight-Loss Goal – Adjusting macros for sustainable progress.

How to calculate macros for weight loss

Training 1-3 times per week

Light activity

Losing weight isn’t just about cutting calories — it’s about balancing the right nutrients. Our macros calculator helps you determine the perfect ratio of proteins, fats, and carbohydrates to support your weight loss journey efficiently and sustainably.

Achieve your weight loss goals with our Macros Calculator

Training 3-5 times per week

Moderate activity

Find out how long it will take you to lose weight

Nourish and slim down with our Macros Calculator!

Office job, minimal physical activity

Sedentary lifestyle

Take control of your weight-loss journey with our weight goal calculator. Whether you're searching for a fat-loss calculator, a weight-reduction calculator, or a macros calculator for weight loss, our tool provides accurate results tailored to you.
Start today and make every meal count toward your success!

Macronutrients (proteins, fats, and carbohydrates) are essential building blocks of your diet. Instead of just counting calories, focusing on macros ensures your body gets the right fuel to lose fat while maintaining muscle mass.

Understanding Macros: the key to sustainable weight loss

Reaching your ideal weight requires more than just guessing your daily intake. A successful plan includes:

Weight Loss Calculator: how to understand what you need to lose weight

A well-balanced macros calculator can determine the ideal macronutrient distribution for you based on your weight loss goals.

What Are Macronutrients?

By using a weight-loss calculator alongside a macros calculator, you ensure that your nutrition plan is optimized for your specific needs, leading to faster and more sustainable results.

Better Body Composition—Prioritizing protein helps maintain lean muscle while reducing fat.

Many people rely solely on calorie counting for weight loss, but tracking macros is a more effective approach. Here's why:

Why tracking macros is more effective than just counting calories

{calories} - {maxCalories} kcal

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Summary

Tai Chi is an ancient Chinese martial art that combines gentle, flowing movements with deep breathing and mindfulness. Often described as "meditation in motion," this practice emphasizes slow, deliberate movements that promote balance, flexibility, and inner peace.

What makes Tai Chi truly special is its accessibility - regardless of age, fitness level, or physical limitations, anyone can begin this transformative journey toward better health and well-being.

Tai Chi: The Art of Movement and Meditation

Get answers to the most frequently asked questions about starting your Tai Chi journey

Tai Chi emphasizes gentle, flowing movements that anyone can learn. MadMuscles offers programs specifically designed for beginners, guiding you through each step at your own pace with clear instructions and modifications for different fitness levels.

Is Tai Chi suitable for complete beginners?

No, one of the greatest advantages of Tai Chi is that it requires no special equipment. You can practice anywhere with just enough space to move your arms and legs comfortably - whether that's in your living room, backyard, or local park.

Do I need any special equipment to practice Tai Chi?

Consistency is key with Tai Chi. Even short daily sessions of 10-15 minutes can yield significant benefits for your health and well-being. MadMuscles helps you integrate Tai Chi into your daily routine with flexible scheduling and reminders to keep you on track.

How often should I practice Tai Chi to see benefits?

While generic videos offer a glimpse, MadMuscles provides a personalized, structured program with adaptive plans, detailed video instructions, progress tracking, and holistic wellness features tailored to your specific goals and needs, offering a complete learning journey.

How is MadMuscles different from generic Tai Chi videos?

Yes, numerous studies show Tai Chi's effectiveness in improving balance, reducing stress, and promoting mental clarity. The slow, controlled movements help strengthen stabilizing muscles while the meditative aspects calm the mind. Our programs are designed to help you experience these benefits directly and safely.

Can Tai Chi help with balance issues and stress?

Common Questions About Tai Chi & MadMuscles

Start your personalized Tai Chi journey today and discover the profound benefits for your body and mind with MadMuscles. Your path to better health, improved balance, and inner peace is just one click away.

Your Health and Serenity Await

You've learned about the amazing benefits of Tai Chi. Now, let MadMuscles help you begin your practice. Our app offers personalized Tai Chi programs, designed specifically for beginners, with clear video instructions and adaptive plans.

Ready to Experience the Benefits of Tai Chi for Yourself?

Key MadMuscles Benefits for Tai Chi:

Discover how this ancient practice can address your specific health needs and enhance your quality of life

Improve circulation, lower blood pressure, and boost immunity through gentle, flowing movements that energize your entire body.

Overall Health & Well-being

Enhance balance, prevent falls, and maintain cognitive function with safe, low-impact exercises designed for mature adults.

Perfect for Seniors

Reduce pain and stiffness while improving joint flexibility and mobility through gentle, therapeutic movements.

Joint Health & Arthritis Relief

Reduce stress and promote deep relaxation, leading to more restorative sleep and improved overall rest.

Better Sleep Quality

Transform Your Life with Tai Chi

What Our Users Say About Tai Chi

Experience the transformative power of Tai Chi — a gentle yet profound practice that strengthens your body, calms your mind, and enhances your overall well-being. The best part? Getting started is easier than you think, with a personalized approach tailored just for you.

Uncover the unparalleled benefits of this ancient art for your body and mind. Your journey to inner harmony starts here.

Join 200,000+ women burning fat and building strength at home — bodyweight only

No Gym Required

Sculpt a Strong and Feminine Body

users started their fitness journey with us

There's a better way...

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Military Calisthenics Plan Created Specifically for Women Over 40

200,000+ women have already discovered what MadMuscles knows: you don't need a gym to get strong. Our calisthenics plan fits into a busy life and works with your body — building strength and confidence through proven bodyweight training. Simple, effective, and designed to actually stick.

Get Results With Only 15 Minutes a Day

Custom workouts based on your age, goals, and fitness level

Personalized Plan

Video demonstrations for every exercise with proper form coaching

Video Guidance

Watch your strength gains, weight loss, and achievements in real-time

Progress Tracking

10-minute quickies to 30-minute sessions — workouts that fit your life

Flexible Scheduling

Meal plans and nutrition support synced with your fitness goals

Nutrition Integration

This is how we'll guide you to your perfect body:

I just love the exercises! I feel great. You are doing an excellent job! Thank you!

Easy to start. No stress, just try and build from there. 

I really enjoyed the workout. It was simple, yet intense and effective.  

Short and to the point! Feeling it and I think I can do this every day! Excited! 

What our Users Say

Calisthenics at Home

Gym Workouts 🏋

Why Choose MadMuscles?

Traditional Gym vs. Calisthenics at Home

No, calisthenics is specifically designed to use your own body weight.

Do I need equipment to use the app?

Our program is suitable for all fitness levels. We will assess your fitness level and enroll you in a personalized plan that will account for your needs, abilities, and goals.

What fitness level do I need to start?

Yes, you can cancel your subscription at any time without any additional charges.

Can I cancel anytime?

Our workouts are highly effective 10- to 30-minute sessions designed for maximum results.

How long are the workouts?

Yes, your program is tailored to your specific goals, whether you are looking to lose weight, build muscle, or achieve both simultaneously.

Will this work for weight loss/muscle gain/etc?

Take the quiz to get a personalized training program.

Still have doubts?

MadMuscles is a workout app. Get a workout schedule that is tailored to you. Get desired body without a trainer. Just take a 4-minute quiz

Personalized workout program - MadMuscles

Military Calisthenics Challenge

28-day Military Calisthenics Challenge

Winter Military Calisthenics Challenge

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Advanced Military Workout Challenge

Winter Military Workout Challenge

28-day Military Challenge

Have you tried working out with equipment before?

With our program you can work out anytime, anywhere.

With our program you can work out anytime, anywhere. Also, you have an opportunity to add your favorite equipment.

Your Body Is Enough

Your Tools, Your Way

What equipment have you tried?

What's prevented you from achieving your dream body in recent years?

How often are you ready to train?

When is the best for you to start a workout?

We adjust the program to fit you — not the other way around.

You have everything you need.

Home/Garage Gym

Which type of gym will you exercise at?

You don’t need dozens of exercises to transform your body. Just 5 — selected specifically for you.

Follow a simple, structured plan and see steady progress without burnout or confusion.

Only 5 Exercises. Real Results.

5 EXERCISES, 3 MINUTES EACH. MADE FOR YOU

Advanced Military Weight Loss Program

“I’m 24 and used to live on energy drinks and late nights, with zero real training. Military‑style sessions I can do in my tiny apartment finally gave me structure and discipline. Now I drop for push‑ups instead of scrolling, feel strong carrying groceries and climbing stairs, and actually have the focus to attack my next mission in life.”

“I’m 35, juggling work, commute, and kids, and I was exhausted all the time. The military‑inspired plan fits into 20–30 minutes at home and tells me exactly what to do. Now my back doesn’t ache after desk days, playing with the kids is easy again, and I feel like a parent who finishes the mission — without making excuses.”

“At 44 I thought slowing down was just aging, not something I could change. These military‑style drills build the strength I actually use: lifting boxes, climbing stairs, tackling weekend projects. My core is solid, recovery is faster, and I feel sharp and capable again — like I’m finally back in command of my body.”

“I’m 58 and used to worry about my knees, balance, and keeping up with the grandkids. This program uses military discipline but adapts it so I can train safely at home. I walk longer, stand up easier, and feel steadier on my feet. It’s not about combat — it’s about staying independent and mission‑ready for everyday life.”

Jack O., 24, Montana

Alex M., 35, New Jersey

Max O., 44, Ohaio

Mattew K., 58, New York

Military chair workouts prioritize practical, real-world strength.

Military chair workouts offer a wide range of difficulty for exercises — from beginner to advanced. They follow a proven system that develops:

Are you familiar with military chair workouts?

Your personalized military chair workout plan is ready!

Did you know? Military-grade muscle strengthening requires 1g of protein per 1lb of body weight (or 2g per 1kg).

Without sufficient protein, your body will burn its own muscle for fuel.

We are ready to completely refund you within 30 days after purchase if you don’t get visible results and can demonstrate that you have followed our plan.

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Nordic Walking Plan

What else would you like to strengthen?

The pelvic floor works like any other muscle group.
When it weakens, control and stability may change.
With structured training, it can regain strength and coordination.

This is a muscle training issue — not a permanent condition

How do these changes affect you?

What would you like to improve?

When did you first notice changes in your control or stamina?

How would you describe your current condition?

Pelvic floor responsiveness and recovery capacity vary with age, which is why we tailor progression carefully.
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This structured program focuses on targeted muscle activation, coordination, and control.

Your personalized Pelvic floor training plan is ready

How would you describe your current vitality?

Have you ever trained your pelvic floor muscles?

What would you like to experience again?

Pelvic floor training is often mentioned, but rarely explained in a practical way.

These muscles function like any other muscle group in the body.
With the right guidance, the training becomes simple and structured.

Pelvic floor training is more than just Kegels

Based on your answers, we’re adjusting the training to match your age, experience, and goals.
Pelvic floor strength develops best with the right pace and structure.

Your plan is being tailored to you

Most men were never taught to pay attention to this muscle group.

The pelvic floor supports internal stability and everyday function.
Like any muscle, it can be trained gradually and safely.

It’s completely normal if this is new to you

If the results feel inconsistent, it’s often about structure and proper activation.

This program helps you approach the training with more clarity and progression.

You already know the power of pelvic control

How would you describe your current level of stamina?

Structured Kegel-based workouts to improve control, stamina, and strength

Pelvic Floor Training Plan for Men

While your primary focus is pelvic floor strength and control, overall body metrics help us structure safe and balanced progression within your program.

We personalize more than just one muscle group

How often do you notice reduced control?

Your responses indicate signs consistent with reduced pelvic floor activation.
This can gradually affect control, stamina, and internal stability — often without obvious warning signs.

The encouraging part is that muscle activation patterns can improve when trained progressively and correctly.

Here’s what stands out from your answers

Have you experienced any of the following?

Would you prefer a structured daily routine or flexible sessions?

How much time can you comfortably dedicate each day?

Do you currently include targeted core or pelvic training in your routine?

When would training fit best into your day?

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Kegel exercise plan according to your age

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Shadow boxing challenge follows a proven system that develops:

Your personalized shadow boxing plan is ready!

Have you ever tried shadow boxing?

Shadow Boxing Plan

Shadow boxing prioritizes the functional strength your body was always capable of.

Shadow Boxing Challenge

Shadow Boxing Workout

What is your dominant hand?

Shadowboxing improves the ability to sense movement and balance. By training your footwork, you significantly reduce the risk of trips and falls.

After your 50s, you lose 10% of muscle mass every decade. Shadowboxing helps to maintain lean muscle and functional strength.

With shadowboxing, your body continues to burn fat and define muscle long after the workout is over.

Shadowboxing can engage whole body and burn significantly more calories per minute than walking or cycling while staying low-impact and joint-friendly.

Move with Confidence

Stronger at Any Age

The After-burn Effect

Stronger at any age

Effective Calorie Burner

The difference between a beginner and a master isn't the punches they know; it's how perfectly they execute the basics.

No Experience? Perfect.

Master the Basics

Which movement style best fits your current physical comfort?

No equipment or previous experience needed

Shadowboxing Challenge

Shadowboxing is 100% impact-free if done right. You strengthen muscles and get the cardiovascular benefits of a high-intensity workout while protecting your knees, hips, and back from the stress of hard surfaces.

Maximum Results, Minimum Strain

Inspired by the legendary Cus d’Amato, the numbering system makes announcing combos quick and easy.

Fighter-tested System

Shaolin Calisthenics Workouts

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Calisthenics plan according to your age

28-DAY NO SUGAR CHALLENGE

for the best workout results, according to your age and BMI.

Boxing routine

Kickboxing for better workout results

Kickboxing

MMA for the best workout results

PERSONALIZED PLAN FOR

GETTING A SHREDDED BODY

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GO FROM 0 TO 40 CRUNCHES IN A ROW WITH ADVANCED MILITARY WORKOUT

Get Steel Abs

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Shock Everyone in 1 Month

Abs Challenge

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What else motivates you to exercise?

 your 4-week Calisthenics Workout Plan is ready!

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Are you ready to spend 5 minutes a day improving your eating habits?

Enter your email to get your 4-week Calisthenics Plan

These exercises will build your muscles and boost endurance.

You’ll feel more energized to keep up with your daily activities.

Calisthenics will help you maintain high energy levels

These workouts will build your strength and improve endurance.

You’ll have the energy to keep up with your daily activities.

Calisthenics will leave you feeling more energized

What best describes your experience with weight?

Life might have its challenges, but your fitness routine doesn’t need to be one of them.

Our Calisthenics program is the perfect way to slim down at a pace that suits you, while enjoying the process!

We know exactly how to make it happen!

Our Calisthenics program is ideal for toning your body at your own pace, while enjoying every step!

We have just what you need

It’s a workout that relies on your own bodyweight.

We’ll help you get fit at home without any equipment!

Calisthenics is a simple and powerful fitness choice!

Our Calisthenics program is a straightforward and powerful option for all fitness levels.

We’ll help you get in shape at home—no equipment needed!

You’ve got this!

What’s your main motivation for getting in shape?

What's your name?

You’ll find plenty of exercises designed to strengthen your back.

You’ll find plenty of exercises designed to strengthen your knees.

This means you can enjoy longer walks, feel less tension, and experience more confidence every day!

You’ll find plenty of exercises designed to strengthen your body.

We’ve got you covered!

Choose your body goal

Having something to look forward to can be a great motivator for reaching your goal

Based on our calculations, we believe you may hit your goal weight of {weight} by

The last plan you’ll ever need to finally get in shape

We will keep this important event in mind for your journey

When is your event?

Do you have an important event coming up?

What kind of yoga appeals to you more?

Yoga for men

I have just started practicing yoga and already have several achievements.

Amateur 💪

Choose your current level to align the yoga plan with

Newcomer 😤

I have mastered complex poses, deeply understand the philosophy and principles of yoga.

Pro 🌟

Tick off your additional goals

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Chair Calisthenics will leave you feeling more energized

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Do you follow any of these diets?

We have learned that a lot of people have faced the same setbacks. MadMuscles has a clear workout plan that is easy to follow. Also, the program will help motivate you during this journey.

To make the most gains in muscle mass and strength, you need:

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Tai Chi gently supports hormonal balance and joint mobility during and after menopause. It helps to:

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Your sessions will last around 10–15 minutes based on your previous choice.

Your sessions will last around 15–30 minutes based on your previous choice.

Your sessions will last around 30–45 minutes based on your previous choice.

Your sessions will last around 60 minutes based on your previous choice.

Your session duration is already set. Now choose your preferred intensity

Choose your preferred workout intensity

The easiest way to improve your body

Regain control of your body with smooth, stable movement

Feel more awake, alive, and energized every day

A simple routine that fits your life — anytime, anywhere

Lose weight without pushing your body to the limit

Move in a way that keeps you healthy for years to come

We’ll create your standard Tai Chi plan.

Great — you’re all set

Please tell us if you should avoid high-intensity moves such as jumping, deep twists, sharp rotations, or exercises that put extra pressure on your knees or back.

Do you need to avoid certain movements?

We’ll remove movements that may strain your back, knees, or joints.

Thank you — safety first

Winter Tai Chi for Beginners

Tai Chi Challenge for Beginners

Your personalized Advanced Tai Chi plan is ready!

Your personalized Tai Chi Calisthenics plan is ready!

Advanced Tai Chi

Tai Chi Calisthenics

First, choose your age:

These low-impact exercises are designed to relieve strain on your knees and lower back, helping you move pain-free and regain confidence in your daily life.

Have you ever done Chair Tai Chi workouts before?

We designed these exercises specifically to reduce strain on your knees and lower back. You will strengthen your muscles and improve mobility while staying in a safe, comfortable seated position.

Move Safely Without Pain

Chair Tai Chi for beginners

Winter Chair Tai Chi challenge

After 50, we naturally lose muscle mass — a condition called sarcopenia.
But gentle, targeted movement can help preserve strength and independence.

No weights. No floor exercises. Just controlled, joint-safe chair movements.

Muscle loss doesn’t have to be part of aging

Workouts for Everyday Strength

Low-Impact Workout Plan

Low-Impact Chair Tai Chi

Chair Tai Chi

What’s your biggest golf struggle right now?

For Golfers

Have you ever practiced Tai Chi designed for golfers?

What is your current golf handicap?

Winter Tai Chi challenge for golfers

Golf Edition

Have you ever done Tai Chi before?

Our Tai Chi program adapts to you — a way to move at your own pace and focus on what matters most to you.

<O>Are you ready</O> to commit to your January 1st start?

The last plan you’ll ever need
to finally get in shape, starting January 1st

Your personalized Tai Chi Walking plan is ready!

Tai Chi Walking helps maintain joint and muscle mobility, especially after 40.
It promotes:

Tai Chi Walking lowers blood pressure more than conventional aerobic exercise.

Deep, restful sleep is one of the best things you can do for your body and mind. Tai Chi Walking helps you fall asleep faster, sleep deeper, and wake up with more clarity.

Studies show that slow, mindful movement before bed — like Tai Chi Walking — can improve sleep quality, reduce nighttime awakenings, and calm the mind.

Enter email to get access to your Tai Chi Walking plan!

Winter Tai Chi Walking

Tai Chi Walking Challenge

28-day Tai Chi Walking Challenge

Have you ever practiced Tai Chi walking designed for golfers?

TAI CHI WALKING

Starting Thursday, 25 December

Feel better in your body — gently and effortlessly

High cortisol slows metabolism and makes progress harder.
Tai Chi Walking lowers stress, boosts circulation, and helps your body work more efficiently as you age.

Reset your metabolism without exhausting workouts

High-intensity workouts increase cortisol and put pressure on your joints.
Tai Chi Walking reduces stress on your body, improves mobility, and helps your joints feel better with gentle, controlled motion.

Feel better and move easier — without harsh exercise

Intense exercise spikes cortisol and overstimulates the body.
Tai Chi Walking calms your nervous system, reduces tension, and helps you rest and sleep more deeply.

Lower stress and sleep better with gentle daily movement

Pushing too hard raises cortisol and drains energy.
Tai Chi Walking keeps your body calm, active, and strong — all in just 7–15 minutes a day.

Stay fit with simple movement — no intense workouts needed

Intense workouts raise cortisol, making belly fat harder to lose — especially after 50. Tai Chi Walking keeps stress low, boosts metabolism, and helps you slim down with simple daily movement.

Burn belly fat without stressing your body

Reset your metabolism with gentle daily movement

Move easier and relieve joint pain — gently

Calm your body and mind through Tai Chi walking

A simple 15-minute routine that keeps you in shape

Burn belly fat with simple Tai Chi Walking

Choose your preferred walking intensity

How much time are you willing to spend on your walking routine?

These gentle exercises focus on muscle support and balance, helping you feel more stable, relaxed, and confident as you walk and move each day.

Have you ever done Tai Chi walking before?

Our Tai Chi walking program adapts to you — a way to move at your own pace and focus on what matters most to you.

You don’t need any experience to start

You’re in the right place

Have any of the following life changes affected your body in recent years?

Tai Chi Walking for Weight loss

Tai Chi will help you maintain high energy levels

Tai Chi will leave you feeling more energized

Your personalized Tai Chi plan is ready!

Stay strong and move with confidence

Recharge your body and mind every day

Gentle moves for a longer, healthier life

Lose weight without stress on your body

Tai Chi helps improve balance, coordination, and confidence in your everyday movement.
It promotes:

Move gently, breathe deeply, and feel recharged from the inside out.
Tai Chi promotes:

Tai Chi supports the heart and immune system.
It promotes:

Tai Chi boosts calorie burn and keeps your body active without strain.
It helps you:

Feel steady. Move freely

Wake up your body — and your energy

Your path to a longer, healthier life

The gentle way to lose extra pounds

Tai Chi significantly improves mobility and reduces the risk of falls — especially after 45.

Tai Chi activates the body’s natural energy systems — without draining your strength.

Tai Chi improves cardiovascular health, lowers blood pressure, and supports inner balance — all without intense workouts.

Studies suggest that Tai Chi improves heart health and supports healthy weight, and in some cases may be as effective — or even more effective — than certain cardio exercises.

Stronger balance, proven by science

More energy, without exhaustion

Protect your heart, mind, and body

Gentle movement — powerful results

Mindful Tai Chi workouts, calm energy, and a balanced plan that helps you feel lighter, stronger, and more confident — day by day.

Weight loss can be gentle — and joyful!

Next steps:

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Start on January 1st

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Start on February 9th

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