A practical, transparent approach.

FitOver45 combines a structured exercise library, conservative program rules, your feedback, and optional AI assistance. It has not been clinically validated or individually reviewed by a human fitness professional.

How programs are made

Your current experience, available time, equipment, and movement restrictions shape a first week. Returning members start with lower volume. Strength days are spaced for recovery. The weekly review uses completion, effort, and recovery to decide whether to hold targets, lighten the week, or progress modestly. Missing feedback does not authorize harder training.

Program goals guide emphasis, but this first release is intended for general fitness and gradual progress. It does not provide competitive sport coaching, injury rehabilitation, or maximal-strength testing.

How AI is used

With your permission and when connected, AI can explain your program and propose substitutions from exercises compatible with your profile. The app checks exercise eligibility, movement category, workload, and schedule before applying changes. Those checks reduce certain errors; they do not establish medical suitability or guarantee that every explanation is correct.

Nutrition estimates

The default experience focuses on habits. Optional energy estimates use the Mifflin-St Jeor equation with a rough activity multiplier and a modest goal adjustment. Protein estimates use 1.2-1.6 grams per kilogram as a general activity-related range. These are broad estimates for adults without specialist nutrition needs. The formula and activity input can be inaccurate for an individual; professional advice takes priority.

Starting references

• CDC adult activity recommendations
• CDC adding activity and when to seek guidance
• NIDDK weight-management guidance
• Mifflin-St Jeor resting energy equation
• Resistance training and protein supplementation review

These references inform the approach; they do not endorse FitOver45 or validate its software.