How To Get The Most Out Of The Sweat App

With expert trainers that truly get it, an incredible global community backing you every step of the way and thousands of workouts for every stage of life - nobody knows Sweat like we do. Sweat is the leading women’s fitness app that’s transformed the lives of millions of women from Sydney to Singapore to San Diego, and we’re so excited to welcome you to our community and help you get the most out of your health and wellbeing journey. 

Whether you’re looking for structured training programs, on-demand workouts you can do anywhere, anytime, or nourishing, feel-good recipes, we’ve got you! The Sweat app is jam-packed with epic features that are designed to help you work towards your goals, personalise your journey and enjoy fitness that fits into your life. All you’ve got to do is show up and Sweat.

How do I get started with the Sweat app?

If you’re not a member of the Sweat Community yet, well, what are you waiting for? Sign up here and then download the Sweat app onto your device from the App Store or Google Play. Then, open the app and log in to your account.

Once you’ve logged in and have opened the app for the first time, you’ll be taken through a short survey to help you decide which program is right for you. We’ll ask you about your goals, current fitness level, where you prefer to train, what equipment you have access to and what training styles you enjoy. If you want to try something different from the program we recommend, you can change your program at any time (but more on that later!). 

After completing the survey, you’ll be taken to your dashboard. This is where you’ll see an overview of your program, be able to explore our extensive library of On Demand workouts and save any of your sessions you loved or want to try to your Favourites section. 

You can also use the icons at the bottom of your screen to navigate between five tabs: Workouts, Food, Planner, Activity and Community. To change your program, add a profile picture, invite a friend or make any other changes to your account information, click your avatar in the top-right corner.

How do I choose a Sweat program?

No matter what your current fitness level is, where you prefer to work out or what your fitness goals are right now, we can help you find the right program for you with our extensive library of over 60 unique training programs.

Every Sweat program has been designed for women by leading female fitness trainers who know exactly what you need from a fitness program because they’ve spent years training themselves, their clients and the Sweat Community. Our programs are backed by years of science, results and a whole lot of Sweat. 

You can also explore the program library on Sweat’s website to filter programs by trainer, training style, fitness level and location to find your perfect fit. If you want to get to know our trainers better, you can check out their profiles too. 

With programs that cover a range of training styles from barre to boxing and mindfulness to mobility, you can stick to your favourites or try something new. 

Can I use the Sweat app if I’m pregnant or postpartum? 

Absolutely! Sweat is proud to help women move with confidence from bump through to birth and beyond with our extensive range of pregnancy and post-pregnancy programs. 

Currently expecting? Congratulations! To help you grow strong, we recommend taking a look at our guide to help you get the most out of the Sweat app during this exciting time! Then, make sure your Pregnancy settings are turned on (you can do this by tapping on your avatar in the top right-hand corner of your screen, selecting “My Profile” and then scrolling down to where it says “Pregnant”) and let us know how far along you are!

Before getting started with any of our pregnancy or post-pregnancy programs, you’ll need to discuss your exercise plans with your healthcare provider. Once they’ve given you the green light, you can choose from our selection of pregnancy and post-pregnancy programs.

How do I change my program or try something different?

If you want to change your training program, simply tap 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 use this if you want to repeat a week of your program.  

If you want to work out with a different trainer or mix up your routine without leaving your current program, tap on the Workouts tab, then tap the On Demand button at the top of the dashboard.  Here you’ll find over 13,000 individual workouts, and you can explore different workout collections, series options, or use the search and filter features to find exactly what you’re after.

If you’re keen to try something new but still want to hit your weekly goals, don’t worry - any resistance session you complete from another program will still count!

How can I maximise my rest and recovery? 

When it comes to making progress towards your goals, prioritising rest and recovery is SO important and something the Sweat trainers all include in their routines to give their body some much-needed TLC, promote progress and avoid overtraining and burnout. 

All Sweat programs have at least one rest day included each week and are carefully structured to ensure you’re training different muscle groups on different days or giving your body enough recovery time between sessions. 

Rest days can include a full day off from training, a focus on the self-care rituals that help you to recharge or active recovery sessions. You’ll find plenty of ways to maximise your next recovery session in the On Demand section of the Sweat app. Our De-stress Collection is popular or you can tap on the search icon and find plenty of great options under the keyword “Recovery.”

How can I personalise my workouts? 

One of our favourite Sweat app features? Exercise substitutions. This is a great way to customise your workout based on available equipment or movement preferences (we totally get it if you’d rather do anything except burpees).

The Automatic Exercise Substitutions toggle is your training BFF if you’re working out with limited equipment or in a crowded gym, as once you’ve entered the equipment you have access to in your profile, we’ll substitute the movements in your workout based on what equipment you have available.

Simply not enjoying an exercise is also a good enough reason to switch it out for something else - we’re all about making your workouts work FOR you. Whether you want to swap box jumps for step-ups or pull-ups for bent-over rows, you do you!

How do I use the Planner feature?

Our head trainer and co-founder Kayla Itsines’ has a piece of advice she always comes back to if you’re struggling to stick to a fitness routine.  Treat your workout time like you would any other appointment or meeting by blocking it out in your calendar. You can do this in the Sweat app using the Planner tab at the bottom of your screen. 

You can plan each week when your program rolls over to a new week on a Monday, or use it to plan your workouts in advance.

Access the monthly view by tapping the calendar icon at the top right of your screen, where your activities for the month are represented as dots; the dots are pink when a session has been completed. Tap on any day of the week to see the weekly view of your workouts.

When you complete your workouts is totally up to you, but if you would like to follow the recommended weekly schedule that comes with your program, tap the Settings cog at the top right of the Planner screen, then turn on Suggested Workout Plan and your calendar will automatically populate.

We know everyone has different lifestyles and schedules, so you might want to move workouts around to better fit your routine. Swipe left on any workout to schedule it at a time of day that suits you, or long press and drag your workouts between dates in your planner.

Can I add other workouts to the Sweat app?

Yes, you can add any training you do outside of the Sweat app using the Planner. To log a workout, tap the plus icon at the bottom right, fill in the details and tap “Save”.

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 each week.

How do I track my progress?

Your progress can be accessed from the Activity section at the bottom right of your screen.

This is where you can see your weekly goals, achievements, and take photos, which is one way to track your progress if you’re trying to gain muscle or lose weight. Taking pictures can also remind you of how you were feeling at different stages of your fitness journey.

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

If you’re doing a program that involves lifting weights such as BUILD, you’ll be asked at the start to do an assessment to find your starting weight recommendations for each lift, and you can use the Weight Tracking feature to track your progress as your weights get heavier!

How do I use the Food section? 

We believe healthy eating should be simple, satisfying and achievable, whether you’re looking for a collection of go-to meals to fuel your fitness journey, are a busy mum who needs quick and easy family-friendly meals, or are simply after a healthier version of your favourite Friday night takeaway. 

With over 400 recipes written by a nutritionist and hand-picked by the Sweat team, the Food section is home to epic recipe collections such as Trainer Favourites and High Protein and you can also search, filter and save your favourite meals.

How can I connect with the Sweat Community?

The incredible Sweat Community is made up of women from every corner of the globe, and you can connect with them on our Forum via the Community tab at the bottom right of your app. 

Here, you can read, post and comment on the Forum topics that interest you most. It’s also a space where you can offer support to like-minded women, share ideas or even find a workout buddy, no matter where you are in the world!

Level up your journey with the Sweat blog

The Sweat blog is your one-stop shop for the latest must-read stories, fitness tips, trainer recommendations, nutritional advice, nourishing recipes, free workouts and so much more. Don’t forget to check it out!