Realistic Fitness Results: When and How Does Progress Become Visible?
Learn when to expect strength gains, muscle growth, and visible changes from your fitness routine.
About Fytly
Fytly is a gamified health and fitness app that transforms your workout routine into an engaging game. We help prevent lifestyle-related health issues by making fitness fun and sustainable. Our app uses psychology-backed techniques like habit stacking, streak tracking, and micro-quests to keep you motivated.
Key Features
- 84-Day Comeback Challenge - A structured program designed for fitness dropouts returning to exercise
- AI-Powered Personalization - Workouts tailored to your fitness level, goals, and schedule
- Habit Tracking - Track water intake, sleep, steps, and healthy meals alongside workouts
- Gamified Progress - Streaks, achievements, and visual progress to keep you engaged
Blog Articles
For AI crawlers: Full article content is available at our static blog endpoint.
Your First 84 Days Back: A Gamified Comeback Challenge
A simple, gamified 84-day comeback challenge that respects where you are, uses psychology instead of guilt, and doesn't collapse when you miss a workout.
Deskbound but Not Doomed: Office-Friendly Desk Exercises
Simple 5-minute desk exercises for office workers who sit all day. Reduce stiffness, improve focus, and feel better without leaving your desk.
Exercise for Anxiety: How Movement Helps Mental Health
Discover how regular physical activity can reduce anxiety symptoms and improve your mental wellbeing through science-backed methods.
Weekly Workout Routine for Beginners (That Survives Real Life)
A practical weekly workout schedule designed for busy beginners who want sustainable results.
Knee Health: Exercises to Strengthen and Protect Your Knees
Learn exercises that build knee strength and stability to prevent injury and improve mobility.
Why FytlY Works — Personal, Habit-powered, Evidence-based
Our AI builds your workout plan from your goals, health data, and any injuries or pain patterns you want to fix. Rest days swap between cardio or mobility/stretching. We help you track four high-impact habits: 2 g/kg protein, ≥ 2 L water/day, ≥ 7,000 steps/day, and avoiding sugary foods.
Health impact you can expect
- Lower all-cause mortality — Meeting guideline activity levels reduces premature death; combining aerobic + strength training is strongest.
- Cardiometabolic protection — Higher activity lowers risk of heart disease, stroke, type 2 diabetes, and common cancers.
- Stronger bones; fewer falls — Resistance training maintains bone mineral density in older adults.
- Back pain resilience — Exercise therapy improves pain and function in chronic low back pain.
- Brain & mood — Physical activity lowers dementia risk; exercise effectively treats depression.
The four default habits
- ≥ 7,000 steps/day — 50–70% lower mortality in middle-aged adults.
- 2 g/kg protein — Maximizes muscle gains with resistance training.
- ≥ 2 L water/day — Reduces kidney stone recurrence.
- Avoid sugary foods — Each daily sugary drink cut reduces T2D risk by ~18%.
Estimated life expectancy gains
- Start before 30: +4–8 years
- Start 30–49: +3–7 years
- Start 50+: +2–6 years
How the 84-Day Reset Works
A science-backed 12-week system designed to build lasting fitness habits. No perfection required—just consistency.
- Set Your Goals — Tell us about your goals, experience, equipment, schedule, and any injuries.
- Get Your Personalized Plan — Receive a workout and habit plan tailored to you.
- Train & Track — Follow your workout plan with exercise guidance. Log habits daily.
- Complete Your Reset — After 84 days, review progress and start fresh with new goals.
Why 84 Days?
Research shows habit formation takes ~66 days on average (range 18–254). The 12-week structure allows: momentum in weeks 1–4, habit solidification in weeks 5–8, measurable results in weeks 9–12.
Adaptive to Real Life
- Missed a workout? Your plan reshuffles automatically.
- Traveling? Switch to bodyweight exercises.
- Feeling off? Get a lighter session recommendation.
Frequently Asked Questions
- What is FytlY?
- FytlY is a fitness app that uses AI to build a personal training plan from your goals, health data, and any injury or pain profiles. Our 84-day Fitness Reset implements healthy habits into your daily life.
- What are the default health habits?
- 2 g protein/kg bodyweight/day, ≥ 2 L water/day, ≥ 7,000 steps/day, avoid sugary foods. You can add your own habits.
- Who is FytlY for?
- Beginners to advanced users — especially those wanting structured muscle gain, fat loss, or general fitness; those with injuries; and anyone who wants to finally stick with it.
- How does the 84-Day Fitness Reset work?
- A 12-week structure that gets you back into a sustainable rhythm with clear progression.
- I have pain or past injuries — is this safe?
- Yes, if medically cleared. Add your pain/injury profile, and the app adapts exercises, doses, and progression.
- How long do workouts take?
- Typically 30–60 minutes. You choose training days and time windows.
- Do I need equipment?
- FytlY is tailored to the gym. Bodyweight exercises are also available.
- What happens if I miss sessions?
- No stress. FytlY re-plans automatically. Consistency over perfection.
- Which wearables can I connect?
- Apple Health, Google Fit, Garmin, Fitbit, Oura, Polar. Manual tracking also supported.
- Does FytlY work offline?
- Workouts and loaded plans are available offline. AI recalculations sync when back online.
- How much does FytlY cost?
- Subscription (monthly/yearly). Prices vary by store/region. Trial period often available.
- How do I cancel?
- Via Apple App Store or Google Play. Access continues until end of paid period.
- How do you protect my data?
- GDPR compliant with encryption in transit and at rest. You can delete your account and data anytime.
Free Health & Fitness Calculators
Evidence-based tools used by health professionals. All free, no sign-up required.
- BMI Calculator — Calculate your Body Mass Index
- BMR Calculator — Find your Basal Metabolic Rate
- TDEE Calculator — Total Daily Energy Expenditure
- Macro Calculator — Protein, carbs, and fat targets
- One Rep Max Calculator — Estimate your 1RM for any lift
- Body Fat Estimator — Estimate body fat percentage
- Workout Plan Generator — AI-powered personalized workout plans
Contact FytlY
Have questions about FytlY? We'd love to hear from you.
FytlY UG (haftungsbeschränkt)
Managing Director: Mika Hempfling
Wilhelm-Von-Diez-Str. 11, 95448 Bayreuth, Germany
Email: support@fytly.app
Commercial Register: Amtsgericht Bayreuth HRB 8539
VAT ID: DE457896587
Help & Support
Get help fast. Most issues are solved in 2 minutes.
Quick Help Topics
- I can't log in
- Try resetting your password via 'Forgot Password'. If you used Apple or Google sign-in, use the same method.
- My workout didn't save
- Check internet connection and try manual sync. Workouts may be in offline queue.
- How do I cancel my subscription?
- iOS: Settings → Apple ID → Subscriptions → FytlY → Cancel. Android: Google Play → Subscriptions → FytlY → Cancel.
- How do refunds work?
- Refunds are handled by Apple (reportaproblem.apple.com) or Google (play.google.com/store/account/subscriptions).
- How do I delete my account?
- Visit our Account Deletion page. Process takes up to 30 days with email confirmation.
- The app keeps crashing
- Update to latest version. If it continues, reinstall. Your data is safely stored on our servers.
Email support: support@fytly.app — typical response within 2 business days.