Choose your reason first

Do you want to build muscle, lose weight, improve muscle tone or move more? Pick one main goal. Add a small first step you can control, such as finding a suitable workout and making time for it. A number on the scales does not describe every kind of progress.

Fit the start into your day

Choose home or the gym and check which equipment you have. If you have ten minutes, do not choose a half-hour session. In PULZ, your available time is an upper limit for recommendations. Technique demonstrations and full workouts are labelled separately. If there is no suitable session, adjust your time or explore technique.

Build up gradually

WHO highlights that even a small amount of movement matters. Beginners do not need to reach a full weekly activity target immediately. Choose a manageable pace, increase activity gradually and leave room for recovery.

Record what you actually did

After exercising, record the minutes you completed rather than the length of a video you opened. Note which movements you needed to practise more slowly. This gives you a useful starting point next time. Once you sign in, PULZ connects your workout history to your account.

Do I need an account to read these guides?

No. These guides are available without signing in. An account lets you save your personal progress. In the app, answer the starter questions and choose your first step.

Our source: WHO · Physical activity

General guidance for adults. For pain, injuries or specific health needs, discuss suitable activity with a qualified professional.