Our full-body schedule uses Monday, Wednesday, and Friday as a starting point, but flexibility is built in! Move sessions around as needed, aiming to leave at least 24 hours of recovery between full-body workouts.

Life happens! Because each full-body workout targets your major muscle groups, missing one session doesn't mean missing an entire muscle group that week. Just pick up where you left off.

We generally recommend sticking with three. Our approach prioritizes effective training and recovery, leaving you with energy to stay active between sessions.

Soreness isn't a reliable measure of progress! Focus on good technique, appropriate effort, and gradually improving your performance rather than chasing muscle soreness.

Most ANDA workouts require only dumbbells. We recommend having a lighter set (5–10 lbs) and a heavier set (15–30 lbs) available. You can find specific equipment requirements in each workout's description or use the app's search filters.

Start with weights that allow you to perform each exercise with control. ANDA builds difficulty through both resistance and exercise variations, so progress doesn't always mean lifting heavier.

Think of your scheduled full-body workouts as your foundation. Everything else is an opportunity to move in ways that work for your lifestyle. A realistic daily movement goal can help you build consistency.

There's no magic number! Try tracking your usual activity for a week, then consider adding 1,000–2,000 steps to your daily average. Small, sustainable improvements matter more than hitting an arbitrary target.

Choose activities that complement your training without overwhelming your recovery. Walking, mobility, and lower-intensity movement are great options. Our Weekly Schedule also includes optional workouts to help you stay active.

Absolutely! Optional workouts are there to give you flexibility, not another requirement to meet. Focus on your core training schedule and staying consistently active in ways that feel manageable.

Yes! You're welcome to mix and match workouts throughout ANDA. Just remember that each structured program follows an intentional progression, so following one plan consistently can make it easier to track your progress.

The app automatically tracks your video progress. Look for the white progress bar along the bottom of a workout thumbnail to see which videos you've started.

You've got options! Repeat your program with heavier weights or increased difficulty, jump into the Weekly Schedule, or take our Program Finder quiz to discover your next challenge.