Getting Started
Getting Started with TRL/Active
Your first 5 minutes with TRL/Active. How to set up your profile, complete the fitness intake, and get your first AI-generated workout plan.
Quick Answer
Your first 5 minutes with TRL/Active. How to set up your profile, complete the fitness intake, and get your first AI-generated workout plan.
Welcome to TRL/Active, your AI-powered fitness coach. Whether you are a complete beginner or someone returning to the gym after a break, the app is designed to meet you exactly where you are. Here is how to get up and running in about five minutes.
Download and Install
TRL/Active is available on both iOS and Android. Grab it from the App Store or Google Play, install it, and open the app. The download is lightweight, so you will be ready to go almost immediately.
Create Your Account
You have a few options for signing up. You can create an account with your email address and a password, or you can use Apple Sign-In on iPhone or Google Sign-In on Android for a faster, one-tap setup. Either way, your data is securely tied to your account so it syncs across devices.
The Fitness Intake Questionnaire
Once you are signed in, TRL/Active walks you through a short intake questionnaire. This is where the AI gets to know you. The questions cover a few key areas:
- Your goals. Are you looking to build muscle, lose weight, improve endurance, or just stay active? You can pick one primary goal or combine a few.
- Your schedule. How many days per week can you realistically train, and how long is each session? The AI builds your plan around your availability, not the other way around.
- Your equipment. Do you have a full gym, a home setup with dumbbells and a bench, or just your bodyweight? The app tailors exercises to what you actually have access to.
- Your experience level. Whether you have never touched a barbell or you have been lifting for years, the AI adjusts exercise selection, volume, and complexity to match.
The whole intake takes about two to three minutes. Be honest with your answers. The more accurate the information, the better your plan will be.
Your First Workout Plan
After you submit the intake, the AI engine goes to work. Within seconds, you will receive a fully personalized workout plan. This is not a cookie-cutter template pulled from a database. It is a structured weekly program built specifically for your goals, schedule, equipment, and fitness level.
Your plan includes specific exercises with sets, reps, and rest periods. Each training day has a clear focus, and the overall structure follows proven programming principles like progressive overload and balanced muscle group distribution.
Navigating the App
Start in Workouts. That is where you can see today's workout, review your routine, open your workout log, and build or update your training plan. Tap any workout day to see the full exercise list. When you are ready to train, hit start and the app tracks your session in real time. You can log weights, mark sets complete, and get voice coaching to guide you through each movement.
The bottom navigation bar gives you quick access to the main sections: Workouts, Coach, Progress, Nutrition, and Settings. Coach is where live voice coaching and Quick Start actions live, including Distance Run, Quick Workout, Yoga, and Pilates. Progress shows your activity, readiness, streaks, and workout history.
Quick Plan and Quick Workout are different. Quick Plan lives in Workouts and helps you create a personalized training plan quickly. Quick Workout lives in Coach Quick Start and creates a standalone session from your chosen focus, time, equipment, level, and anything you need to avoid.
What Happens Next
Your plan is not static. As you complete workouts and log your performance, the AI learns what is working and what needs adjustment. At the end of each week, it recalibrates your plan to keep you progressing. You do not need to figure out when to increase weight or change exercises. The AI handles that for you.
If you have an Apple Watch, you can pair it right away to get live heart rate tracking during workouts. Android users get full workout tracking and nutrition features right out of the box as well.
That is it. Five minutes from download to your first personalized plan. Now the only thing left is to show up and put in the work. TRL/Active handles the programming. You handle the effort.
Related reading
Start smarter
Choose the simplest path into consistent training
Beginner content should reduce decision fatigue. These guides help readers pick the right AI coach, understand what happens after onboarding, and start with a plan that fits their level.
Put this into practice with TRL/Active.
Your AI fitness coach builds personalized workout plans, coaches you through every rep by voice, and adapts automatically. Free on the Apple App Store.
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