FAQ
Questions about strengthbuild.ing
How the free builder, starter programs and share links work.
Is strengthbuild.ing free?
Yes. The builder, the starter programs and sharing are free, with no account. strengthbuild.ing is one of the free tools by iTrain.
How long should a strength program be?
Most starter blocks here run 4 weeks with a clear change each week. Research on resistance training supports 2 or more sessions a week per muscle group; see the 2016 frequency meta-analysis and the ACSM physical activity guidelines.
How do I share a program?
Press Share in the builder. It saves a snapshot and returns a short link. Anyone with the link can open the program and save their own version.
Can an AI assistant write a program for me?
Yes. ChatGPT, Claude and other assistants can follow the agent guide to submit a complete program and hand you a short link that opens here.
Should I use percentages or RPE?
Both work. Percentages of a one-rep max, such as 70–85%, fix the load in advance. RPE sets the effort, where RPE 8 leaves about 2 reps in reserve. The builder accepts either on every row.
Do I need an account to save my work?
No. Your program saves in your browser as you edit, and Share creates a permanent snapshot link. Accounts on iTrain add a saved library across every tool.
Can I use kilograms or pounds?
Either. Choose the unit in the builder. Loads and maxes convert when you switch.
What the research says
"Data reveal that no more than 10 repetitions should be used in linear equations to estimate 1RM for the LP and CP actions."
Reynolds JM, Gordon TJ, Robergs RA. Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. J Strength Cond Res, 2006. PubMed