Getting started
Who is Prep & Press for?
Adults (18+) who train or want to start, from complete beginners to experienced lifters. The plan adapts to your experience, equipment and time.
Do I need a gym?
No. Choose full gym, dumbbells only or at home with your body weight. Your plan only uses exercises you can do with what you have.
How long are the workouts?
You choose 30, 45, 60 or 75+ minutes. The number of exercises changes to fit.
I’m a complete beginner. Is that OK?
Yes. Beginners get simpler, safer exercises, clear demos and a target for every set. Start light and build up.
The web app
Is there an app to download?
No download needed. Prep & Press is a web app: it runs in your phone’s browser, so there’s nothing to get from the App Store or Google Play. Open the site on your phone and add it to your home screen: in Safari tap Share then Add to Home Screen; in Chrome tap the menu then Install app. It opens full screen with its own icon.
Does it work offline?
Once added to your home screen, your workouts load and log without signal, which helps in gyms with poor reception.
Kg or lb?
Either. Choose when you sign up and switch any time in Settings. Your history converts automatically.
Can I suggest a feature?
Please do, through the contact page. We read every one, and we’ll tell you when something you asked for is built.
Memberships and payments
Do I need a card for the free trial?
No. The 7-day trial only needs an email address.
Can I pause?
Yes, on monthly memberships: 1 to 3 months with no charge. Everything is kept, Settings shows the restart date, and you can end it early.
How do I cancel?
Two taps in Settings. You keep access until the end of the period you’ve paid for. See cancelling and refunds.
Will you email me?
Only account emails (like “your trial ends in 2 days”) unless you tick the box to get tips, recipes and offers. You can unsubscribe from those at any time.
Health and safety
Is this medical or diet advice?
No. Prep & Press gives general fitness and nutrition guidance for healthy adults. Speak to your GP before starting if you have an injury, a health condition, are pregnant or take medication.
Will it help me lose weight?
We don’t make promises about results. Meal plans use moderate calorie targets with a minimum that we never go below. You can change your answers any time.
What if something hurts?
Stop the exercise. Swap it for another in the same group, or skip it. Pain is a sign to get it checked, not to push through.