How To Get The Most Out Of The Sweat App

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How To Get The Most Out Of The Sweat App
Choose your trainer in the Sweat app

So you’re keen to use the Sweat app, and join the world’s biggest fitness community?


No matter where you are in your health and fitness journey, there is a program for you.

There are lots of features in Sweat — even if you’re already using the app there might be functions that you have not tried yet.  

Every feature has been designed to help support you as you work towards your goals — find out how you can get the most out of the Sweat app!

Find out:

How To Use The Sweat app

How do I use the Sweat app?

You first need to log in to your account. 

Once you’ve completed your login, and you’re opening the app for the first time, you will see a screen, or dashboard. 

This dashboard is where you join the program and training style that best suits you. 

There is the option to complete a short survey, which will help you choose a program.

On the dashboard, you will also see each of the Sweat trainers and their programs. Tap on a trainer to find out more about the training programs they have created. You can choose a program by tapping on it once, and then tapping the button that says “Start Program”. 

You might want to choose a program that aligns with fitness goals you’ve set for yourself

Or you might have followed one of the Sweat trainers on social media, tried one of the workouts they’ve shared, and be ready to try their program. If you're new to fitness or returning after a break, you can select a beginner-friendly program to help you move again

Once you’ve selected your training program, you can use the icons at the bottom of your screen to navigate between the Workouts, Food, Planner, Progress, and Community functions in Sweat.

Tap the “trophy” icon at the top right of the screen to connect the Sweat app’s step tracker in your “Daily Goals” to your phone’s health data. Once you’ve done that, tap the trophy whenever you want to see your progress against your daily water and step goals. 

It also shows your progress against the goals of recommended weekly workouts for your program. Your progress is also indicated on the dashboard in the form of trophies, which show how many sessions of each activity type are recommended each week. Upon completion of each workout, you'll receive a trophy!

Also in the top right corner is your avatar. Tap this to see your account information, including your profile information and your program choice.

Beginner-Friendly Programs To Help You Move Again

How do I choose a Sweat program?

If you are unsure which program is right for you, there are a few different factors you might want to consider.

You might be ready to follow a style of training that you’re familiar with, or you might want to try something new. Below is a list of the training styles available within Sweat:

  • Strength training
  • Powerbuilding
  • High-intensity interval training
  • High-intensity resistance training
  • Tabata
  • Low-intensity cardio
  • Balance and flexibility training

If you’re more familiar with the Sweat trainers, they have created their own programs — these are their Sweat programs you can choose from:

Kayla Itsines

  • Low Impact with Kayla
  • High Intensity Zero Equipment with Kayla (formerly BBG Zero Equipment)
  • High Intensity with Kayla (formerly BBG)
  • High Intensity Strength with Kayla (formerly BBG Stronger)
  • Post-Pregnancy

Kelsey Wells

  • Low Impact with Kelsey
  • PWR Zero Equipment
  • PWR at Home
  • PWR
  • PWR Post-Pregnancy

Chontel Duncan

  • FIERCE Zero Equipment
  • FIERCE at Home

Cass Olholm

  • High Intensity Strength at Home with Cass
  • High Intensity Strength with Cass

Stephanie Sanzo

  • LIFTING at Home
  • Strength & Resistance with Stephanie

Anissia Hughes

  • Bodyweight Strength with Anissia

Samantha Ortiz-Young

  • Low Impact HIIT with Samantha
  • HIIT with Samantha

Marilyn Rodriguez

  • Strength & Cardio with Marilyn

Sjana Elise

  • Body and Mind (BAM)

Britany Williams

  • Barre with Britany

Ania Tippkemper

  • Yoga with Ania

Phyllicia Bonanno

  • Yoga with Phyllicia

Sara Colquhoun

  • Pilates with Sara

If you decide to change your training program, you can do this by tapping on your avatar in the top right-hand corner of your screen.

From there, tap “Manage My Program” to make a change. You can also do this to reset the week you’re on — you might want to do this if you have had a break from training and want to restart your workouts at a week of your choosing. 

You can try different on-demand classes without leaving your current Sweat program via the “On Demand” tab in Sweat app, you can choose a different Sweat Trainer or scroll down to “Other Programs” and choose a workout from a different program. If you want to complement your training in another program with an on-demand yoga or barre class, or recovery session, you will find all of these in the “On Demand” tab. 

You can also scroll down to see “Express Workouts” if you’re short on time.

There are also workouts available if you want to target specific muscle groups. 

If you want to try a new style of training in the comfort of your home, you can go to “At Home Workouts”.

If you complete a resistance session from another program, it will still count towards your weekly goals.

How to get the most out of the Sweat App

How do I use the Food feature?

The “Food” feature is accessible when logged into the Sweat app via a small icon at the bottom of your screen.

Tap the “Food” icon and you’ll be able to see meal plans for each day. They have been created to give you a healthy, balanced diet, based on meal servings that will provide you with the recommended daily servings from each of the main food groups. Making sure your meals are providing you with good nutrition can help you get more out of your training. 

To see the recipes, tap on each meal. You can mark your favourite recipes by tapping the star icon in the top right-hand corner of the screen. 

Some recipes have alternatives for individual ingredients, and you can see them by tapping the arrow next to the listed ingredient.

You can personalise your meals to suit your dietary preferences, by tapping across to the “Settings” tab, which is visible at the top of the screen. You’ll then be able to choose between the options below:

  • Standard
  • Pescetarian
  • Vegetarian
  • Vegan
  • Lacto-Vegetarian
  • Ovo-Vegetarian

This is where you can select whether you want to see the recipes with measurements in metric or imperial units.

You can also get a shopping list for the week by tapping on the icon at the top centre of your screen, making it easier to stick to your health and fitness goals. If you have selected an alternative ingredient this will not appear in the shopping list, so make sure to note and record your selection separately so that you'll it remember for your next grocery shop.

Your meal plans will change every week to give you maximum variety, and you can scroll forward to see the plans and shopping lists if you want to plan and shop ahead. 

How to work out with the SWEAT app

How do I use the Planner feature?

You can access the Planner feature through the middle icon at the bottom of your screen.

You can use the Planner feature in the Sweat app to help you make time for fitness every week. Each week automatically rolls over to the new schedule on a Monday, so make sure you are planning within the right week.

The planner shows a monthly view of activities that are represented as dots; the dots are bold when a session has been completed. Tap on any day of the week to see the weekly view of your workouts. Each program has a different schedule, but most follow a pattern of resistance workouts on Monday, Wednesday and Friday, with cardio on Tuesday, Thursday and Saturday. Sunday is a rest day. (Recovery sessions can be completed on any day of the week — in a separate session to any workout completed on the same day.)

However, everyone's lifestyle and schedules are different, so you might want to move workouts around to days that fit your diary. 

Swipe left on any workout to schedule it at a time of day that suits you.

If you're having trouble with arranging workouts across the week, try the “Use Suggested Workout Plan” feature in the Planner settings, which you can access by tapping the cog icon in the top right corner. This will populate the planner with Sweat's recommendations on how your workout week might look.

The Planner can be an effective tool to help you create a healthy routine.

Can I add other workouts to the Sweat app?

Yes, you can add any training you do to the Sweat app, by logging these workouts alongside your regular Sweat program, using the Planner. Tap on any day, and you will see a plus icon. You'll then see “Log Workout” — if you've forgotten to log a workout, you will be able to add details about any you've previously completed so that you're keeping track of all your exercise over the course of a week.

Plus, if you allow Sweat to access your Health Data, you can make sure you're getting the most complete and accurate view of all your activity from every step you take to every drop of sweat you work up each week.

How do I track my progress?

The Progress section of the app can be accessed from the bottom right of your screen.

Tap the icon, and follow the prompts. This feature is where you can take photos, which is one way to track your progress. Taking pictures can remind you of how you were feeling at different stages of your fitness journey. You can also choose to share these transformation images on Instagram. The Sweat trainers love seeing and sharing the progress of members of the Sweat Community and connecting them to other women who can support them as they achieve their goals.

You might also want to try tracking your progress by setting fitness goals so that you can measure your progress over time as you reach different self-determined milestones. 

How To Choose Your Sweat Program

How do I listen to my workout playlist in the Sweat app?

You can play Spotify and Apple Music workout playlists while you are completing your Sweat workouts. 

Tap your workout and you will see a music icon and “Pick a playlist”. Tap it to select your music provider. You can then follow the prompts to link your account to the Sweat app.

You’ll then be able to listen to your workout playlist as you exercise, providing you have a premium Spotify or Apple Music account.

You can do this during any workout, whether it’s a resistance, recovery, or cardio session.

How can I connect with the Sweat Community?

The Sweat Community is made up of millions of women around the world, and you can connect with them via the Community icon at the bottom right of the app screen. 

Tap the icon to able to access the Sweat Forum, which has threads on health and fitness. You can read, post and comment here on topics that interest you.

It’s also a space where you can offer support to like-minded women, share ideas or even find a workout buddy

You will see a selection of articles from the Sweat team on popular health and fitness topics. 

There's also the Sweat education area, where you can read about health and fitness fundamentals, so you’re familiar with some of the terms commonly used by the Sweat Trainers and within the Sweat app.

Connect with supportive women through fitness

If you’re new to Sweat, download the Sweat app from the App Store or Google Play. You can also sign up via our website to get started.

The Sweat app offers so much more than workouts — make sure you regularly update to the latest version so you can try new features, new programs and program extensions. Spend some time exploring all the features to get the most out of your health and fitness journey. 

No matter where you are in the world, you can work out with like-minded women and connect to the global Sweat Community through the Sweat Forum.

There are lots of opportunities for women to lift each other up and offer support — together we Sweat!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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