How NotchFit Works

NotchFit builds you a fresh workout plan every week — designed around your actual availability, not a fixed 12-week program you'll fall off in two weeks. This page walks through what that looks like in practice.

What does NotchFit actually do?

NotchFit is an AI workout planner. Tell it your goals, your fitness level, what equipment you have, and which days you can realistically train this week — it builds you a complete plan: exercises, sets, reps, weights, and coaching notes for each session. When your week changes (a meeting moves, a kid gets sick, you skip a day), you regenerate and get a new plan that respects what you've already done.

How does it know my schedule?

Onboarding asks for your available days and session length up front. From then on, your plan rebuilds itself weekly. Mid-week changes are handled by tapping regenerate — NotchFit rebuilds the remaining days around what's actually left.

How does the AI build a plan?

A language model takes your profile (goal, equipment, training history, recent feedback) and constructs a balanced week — pushing the right muscle groups, the right rep ranges for your goal, the right intensity given how much rest you have between sessions. Generated plans pass through a quality review loop before they reach you (see Methodology for the technical details).

What if my week changes?

Two options:

1. Regenerate — rebuilds the rest of the week from scratch, keeping completed workouts.
2. Ask Sage — for surgical changes: "I'm in a hotel today, only dumbbells," or "skip the squat session, my knee is bothering me." Sage edits a single workout in place.

Who (or what) is Sage?

Sage is NotchFit's AI training partner — a chat-style helper that adjusts your plan in plain English. You can ask Sage to swap an exercise, change the duration of a workout, skip a day, or rebuild the whole week. Sage works inside the app and over email.

What equipment do I need?

Whatever you have. During onboarding you select from full gym, home dumbbells, kettlebells, bands, bodyweight only — any combination. Plans are built around your actual setup, with weight recommendations sized to home use (up to 25 lbs per dumbbell) vs. gym (no cap).

How does this differ from a generic AI prompt?

Three things you don't get from "ChatGPT, write me a workout plan":

1. Persistence — NotchFit remembers your equipment, preferences, injuries, and progression across weeks.
2. Adaptation — built-in regenerate and Sage workflows for when life happens, not just an initial plan.
3. Quality control — every plan passes through automated quality evals before you see it.

What happens after my first week?

NotchFit uses your feedback (RPE, completed sets, skipped exercises, what felt good or bad) to progress next week's plan — heavier weights where you're ready, lighter where you struggled, more variety where you've plateaued.