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Learn the app. Understand your training.

The MRFi Training Guide is the educational companion to the MRFi Training App. Use the app to perform training and nutrition tasks. Use this guide to understand how a feature works or learn the concepts behind it.

Use the app to

Plan and log workouts
Use the monthly Training calendar
Create and manage templates
Review completed workouts
Use Nutrition tools

Use this guide to

Learn how features work
Understand training concepts
Find answers and safety guidance

The app has two main areas

Training

Use the monthly calendar to create, open, and review workouts. Log training, copy or move eligible workouts, and build reusable templates.

Nutrition

Log food, track weight-related information, and use the related Nutrition tools separately from your workouts.

Your first workout

1
Choose a date.
Select a day on the Training calendar.
2
Create the workout.
Add exercises and enter the planned sets, repetitions, load, and RPE.
3
Record your training.
Enter what you performed. Use Save Progress if you need to return later.
4
Complete the workout.
The app identifies required information that still needs attention.

Training

Plan, perform, and review workouts

The Training calendar is the main place to manage your workouts. Select a date to see what is scheduled, continue work in progress, or review completed training.

Monthly calendar

Select any date to view its workouts. Each workout is marked as scheduled, in progress, or completed. If more than one workout is assigned to a date, each remains separate and can be opened individually.

Use the previous and next controls to change months. Select Today to return to the current date.

Creating a workout

Select a date on the calendar.
Select Create Workout.
Choose your exercises.
Enter sets, repetitions, target load, and target RPE where appropriate.

After you create it, the workout opens so you can review or begin it directly.

Planned and performed information

A workout prescription describes what you plan to do. Your training log records what you actually performed. These values may differ.

Load: The resistance used for the set.
Repetitions: The number of repetitions performed.
RPE: How difficult the effort felt.
Done: Confirms that the set was performed.

Save Progress and Complete Workout

Save Progress

Save incomplete work and return later without marking the workout complete.

Complete Workout

If required information is missing, the app identifies the affected exercise or set and directs you to it.

Reviewing completed workouts

Open a completed workout from the calendar and select View Summary. Completed workouts are reviewed from the calendar rather than a separate History page.

Copy and Move

Copy creates another workout

The original stays unchanged. The workout structure and prescription are retained, but previously performed values are not copied.

Move reschedules the same workout

An eligible, unstarted workout can be moved to another date while keeping its identity and structure. A workout with recorded training generally cannot be moved because its training date should remain accurate.

Add From Template

Select a calendar date, choose Add From Template, and select a saved template. The app creates a new, independent workout for that date.

Workout Templates

Reuse a workout prescription

Templates save a planned workout structure so you can create future workouts without rebuilding the prescription each time.

Create a template

Give the template a clear name, add exercises, place them in the desired order, and enter the planned sets, repetitions, target load, and target RPE. Use the reorder controls to change exercise order.

Add a template to the calendar

Select a date on the Training calendar.
Select Add From Template.
Choose the template you want to use.

A new workout is created independently from the template.

Save an existing workout as a template

Save a useful workout structure for future use. Exercises and prescription details are retained, but performed training results are not included.

Manage templates

Edit: Changes apply to future uses. Workouts already created from the template stay unchanged.
Duplicate: Creates an independent copy that you can change separately.
Archive: Removes the template from the active list and picker. Existing workouts stay unchanged.

Training Pathways

Choose a structured starting approach

A pathway provides an organized way to begin resistance-training programming. It is a starting point, not a rigid plan, and can be adjusted to your needs.

Familiarization

Familiarization helps you become accustomed to resistance training, learn movements and equipment, or return after time away. The emphasis is on a gradual introduction, consistent practice, and technique.

Linear Programming

Linear programming uses planned changes over time. Resistance, repetitions, sets, and overall training demands may progress as your capacity and experience develop.

Weekly Non-Linear Programming

Weekly non-linear programming varies training demands across sessions within the same week. Repetitions, resistance, volume, and intensity may change from one session to the next.

Choosing a pathway

Consider your experience, goals, exercise tolerance, schedule, recovery, health and fitness, and other physical activity. A qualified professional can help when you need individual guidance or are unsure which approach fits your circumstances.

Exercises

Find and use exercises thoughtfully

The Exercise Library supports workout creation, templates, and substitutions. Use the exercise picker or search when building a workout or template.

Finding exercises and using favorites

Search or browse during workout and template creation. Marking an exercise as a favorite gives you quicker access; it does not change the exercise itself.

Exercise substitutions

A substitution may make sense because of available equipment, comfort, goals, tolerance, preference, or professional guidance. Choose an alternative that fits the intended training purpose and your current ability.

Prescription terms

Sets: The number of groups of repetitions.
Repetitions: The number of repetitions planned for a set.
Load: The resistance planned or performed.
RPE: Rating of Perceived Exertion, or how difficult the effort feels.

Planned versus performed

Prescribed targets and actual performance are different information. They do not always need to match exactly. Record what you performed so your training history remains useful.

Technique and safety

Use a load and movement range you can control. Follow equipment instructions, keep the area clear, and adjust or stop an exercise when technique cannot be maintained. Seek qualified guidance when you are unsure how to perform or modify an exercise.

Nutrition

Use patterns to support informed decisions

Nutrition tools are separate from Training so each area can serve its own purpose while contributing to a broader view of your habits and progress.

Food logging

Food logging can help you review patterns, identify habits, compare intake across days, and support personal goals. Useful consistency matters more than perfect entries.

Weight tracking

Body weight can change from day to day because of hydration, food intake, sodium, glycogen, bowel contents, and time of day. Longer-term patterns are generally more useful than any isolated measurement.

When individualized guidance may be useful

Consider qualified medical or nutrition guidance for medical conditions, therapeutic diets, medications, significant weight-management concerns, or individualized nutrition planning. The app and this guide do not provide individualized treatment.

Help & Safety

Quick answers and important precautions

Find answers to common questions, review general exercise-safety guidance, and learn what information is helpful when contacting MRFi support.

Common questions

Where is the Exercise Library?

Exercise selection is available during workout and template creation. The Library remains available when needed.

Can I schedule more than one workout on the same day?

Yes. Each workout stays separate and can be opened individually.

Can I move a completed workout?

No. Copy it if you want to use its structure for a future workout.

What is the difference between Copy and Move?

Copy creates another workout. Move reschedules the same eligible workout.

Why can’t I move a workout?

Training activity has likely been recorded, or the workout is otherwise no longer eligible to be rescheduled.

What happens when I change a template?

Existing scheduled workouts remain unchanged. The edit applies to future uses of the template.

Can I save an incomplete workout?

Yes. Use Save Progress and return to the workout later.

Why can’t I complete my workout?

Required information is missing. The app identifies the affected exercises or sets and directs you to them.

Exercise safety

Stop exercising and seek appropriate assistance for concerning symptoms, including:

Chest pain or pressure
Severe or unusual shortness of breath
Fainting or near-fainting
New neurological symptoms
Severe or unusual pain
Other symptoms that cause concern

If you have a medical condition, recent illness or injury, or uncertainty about whether exercise is appropriate, qualified professional guidance may be needed.

Scope of this guide

The MRFi Training App and Training Guide provide tools and educational information. They do not replace individualized medical evaluation, treatment, rehabilitation, exercise prescription, or nutrition care when those services are needed.

Technical help

When contacting MRFi support, explain:

What you were trying to do
What happened
What device you were using

Email MRFi support at mrfinstituteorg@gmail.com.