FeelFab
Train with Purpose
Make every set count.
Exclusive to FeelFab members
Understand your workouts, build confidence with your weights and learn what helps you get stronger.
Your personalised programme lives in the app. Come here for practical tips, form reminders and the “why” behind your training.
What do you need today?
Warm Up
Preparation sets vs. Working sets
Choose My Weight
Effort, rest & understanding the ‘pump’
Check My Form
Exercise cues & feedback videos
Make Progress
Get stronger, trust me.
Train Smarter
Cardio, Recovery & Results
Ask Coach Kristie
“Should I be doing more?”
1. Warm Up With Purpose
Your warm-up should prepare you for your workout without wearing you out.
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Walking can help you feel warmer, but it doesn’t rehearse your squat, row or hip thrust.
Before your first main lift, practise that movement with lighter weights. Use those sets to check your setup, find a comfortable range and gradually approach your working weight.
You’re getting ready to lift—not trying to squeeze in another workout.
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If your programme says three working sets, but the first two are very easy while you figure out your weight, you may only be completing one challenging set.
Preparation sets and working sets have different jobs. Warm up first, then begin your prescribed sets with an appropriate weight.
An easier set can still contribute, but ticking the box doesn’t automatically mean you delivered the intended effort.
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For your first main lift, try:
A light set of approximately 8 comfortable reps.
A moderately heavier set of approximately 4–5 reps.
If needed, a few reps closer to your working weight.
Rest, then begin your working sets.
Keep preparation sets comfortably away from failure. Heavier lifts may need more preparation; lighter exercises later in the session may need less.
Follow any specific warm-up instructions in your programme.
Exercise-specific warm-ups can affect lifting performance, but don’t promise that skipping one automatically causes lost gains. The practical goal is readiness and better execution.
2. Make Every Set Count
A useful working set challenges you while keeping the movement controlled.
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Use the rep range and effort instructions in your programme.
If your target is 10 reps and you could comfortably complete another 10, the weight is probably too light for the intended set. If you have to swing, shorten every rep or change the movement to finish, it may be too heavy.
For many muscle-building sets, a useful starting point is finishing with approximately 1–3 good reps still available. Beginners may need more room while learning.
Tell me if you’re unsure, we can work on judging effort together.
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During exercise, blood flow to the working muscles increases. Temporary fluid changes can also make them look and feel fuller. That’s the pump.
It can feel great, but it isn’t a growth score. You can have a productive workout without a huge pump.
Long-term muscle growth comes from repeated training challenges, enough nutrition and recovery, not just how full your muscles look when you leave.
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Your next set needs enough recovery to be useful. Rushing can make your breathing or general fatigue stop you before the muscles you’re training have done the intended work.
Follow your app’s rest periods. As a general starting point, bigger lifts often need around 2–3 minutes, while smaller exercises may need around 1–2 minutes.
Resting is part of training. Use the time to log your set and prepare for the next one.
Training close enough to failure matters for hypertrophy, but taking every set to failure isn’t required. Blood flow increases with muscle contractions, and longer rests can help preserve performance.
3. Find Your Form
Set yourself up well, control your reps and make the exercise fit your body.
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Before adding weight, ask:
Is my setup stable?
Am I controlling the lowering portion?
Is my range comfortable and repeatable?
Am I completing the intended movement without swinging or bouncing?
Do I understand the main cue for this exercise?
Your form doesn’t need to look identical to someone else’s. Your proportions, equipment and comfort matter.
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Romanian deadlift: Soften your knees, send your hips back and keep the weights close. Stop when you reach your controllable range—not when the weights reach the floor.
Row: Start from a stable position and move your elbows without jerking your torso to finish.
Hip thrust: Use a stable bench and foot position. Finish by extending your hips rather than throwing your lower back into an exaggerated arch.
Watch the demonstration in your app, then send me a video if you need a personalised cue.
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Feeling a muscle can be useful feedback, but a missing burn doesn’t mean it isn’t working.
Check your setup, load and movement first. Other muscles may also contribute, that’s normal.
If you mainly feel discomfort in a joint or your back, stop that set and let me know. Don’t keep adding weight to force a sensation.
4. Know When to Progress
Repeat your exercises long enough to learn them, and give yourself something measurable to improve.
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Follow your programme’s progression instructions. If you have a rep range, build towards its upper end while maintaining the intended form and effort.
For example, with three sets of 8–12 reps:
First session: 10, 9, 8.
Later session: 12, 11, 10.
Eventually: 12, 12, 12 with controlled form and the intended effort.
Then try the smallest sensible weight increase. Your reps may move back towards the lower end of the range.
You don’t need to lift heavier every session to make progress.
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An extra controlled rep. A more comfortable range. Less assistance. A steadier setup. The same work feeling more manageable.
Compare like with like: similar technique, range and equipment. A heavier weight with much shorter reps isn’t automatically an improvement.
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Repetition lets you practise the skill and see whether you’re improving.
Constantly changing exercises can make it harder to compare performance. We’ll change your programme with a purpose—not simply because an exercise has become familiar.
5. Cardio, Recovery & Results
Before adding more exercise, check how well your current plan is working.
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Cardio supports fitness and can contribute to your energy expenditure. Strength training provides the muscle-building challenge.
Both can belong in your plan. But adding cardio doesn’t fix working sets that are too easy, inconsistent training or poor recovery.
Before adding more, let’s look at your lifting effort, nutrition, sleep and current activity together.
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If muscle growth is the priority, arrive at your lifting sets with enough energy to perform them well.
A short, easy cardio warm-up is different from a hard conditioning session. Follow the order in your programme, and ask me where extra cardio fits.
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Yes, it can still have been productive.
Soreness often changes when an exercise is new or unfamiliar. As you adapt, you may feel less sore while continuing to improve.
Look at your training log, execution and progress over time. You don’t need to hurt tomorrow to justify today’s workout.
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Tell me before adding more work.
One off day happens. Repeated drops in performance, unusual fatigue or persistent soreness are reasons to review your recovery and programme.
More isn’t always the adjustment you need.
Cardio and resistance training can coexist: research generally finds that combining them doesn’t undermine whole-muscle growth or maximal strength. The page should encourage thoughtful programming rather than making members afraid of cardio.
6. Coach Kristie’s Corner
Your place for a fresh training tip and personalised support.
This month’s focus: Are your working sets challenging enough?
At your next workout, log your weight and reps, then estimate how many more controlled reps you could have completed.
Bring that information to your next check-in. We’ll use it to make your training more purposeful.
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Film a short set with your full body and the equipment visible. Choose a safe camera position and respect other gym users’ privacy.
Send it through the app with:
The exercise name.
Your weight and reps.
What feels confusing or uncomfortable.
I can give you a more useful cue when I can see what’s happening.
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Message me rather than quietly skipping it every week.
Tell me whether the issue is equipment, confidence, discomfort or simply not understanding the movement. We can review the setup or find an alternative that serves the same purpose.
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Yes, it can still have been productive.
Soreness often changes when an exercise is new or unfamiliar. As you adapt, you may feel less sore while continuing to improve.
Look at your training log, execution and progress over time. You don’t need to hurt tomorrow to justify today’s workout.
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Tell me before adding more work.
One off day happens. Repeated drops in performance, unusual fatigue or persistent soreness are reasons to review your recovery and programme.
More isn’t always the adjustment you need.
Cardio and resistance training can coexist: research generally finds that combining them doesn’t undermine whole-muscle growth or maximal strength. The page should encourage thoughtful programming rather than making members afraid of cardio.