Featured Progress
How to track workout progress: four signals that matter
Learn how to track workout progress without obsessing over one session. Use completed work, performance trends, consistency, and recovery to decide what to do next.
Training, evidence and practice
Training, written down
What we have learned building a coach that reads training data — on setting goals you can check, adapting a workout plan, reading recovery honestly, and eating for the block you are actually in.
Inside Milo What is an adaptive workout plan? How to train when real life changes
An adaptive workout plan keeps your goal steady while adjusting the route for sleep, schedule, and recovery. Learn which signals should change a session — and which should not.
Strength Beginner strength training plan: how to start without guessing
Build a beginner strength training plan you can repeat, measure, and progress. Start with the right weekly structure, choose trackable movements, and know what to do after a missed session.
Nutrition Why your protein target should move with your training block
A single daily number ignores that training days and rest days ask different things of you. What changes between a base block and a peak, and what does not.
Recovery What a bad week of sleep actually costs your training
Short sleep does not make you weak overnight. It changes what a hard session is worth — and the effect shows up in bar speed before it shows up in the weight on the bar.
Strength How to set a strength goal you will actually reach
A goal without a rate of progress is a wish with a date on it. How to turn "bench 100 kg" into a trajectory you can check every week, using the sets you already log.
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