Can I switch programs?

Absolutely! Just ping us and let us know you'd like to switch and we'll take care of it!

How is DevLifts different from existing fitness sites?

Firstly, we're specialized. To our knowledge, DevLifts is the only developer-centric fitness community on the Internet. Everything we do revolves around helping you, the developer, achieve a healthier lifestyle. This means you benefit from a highly targeted approach and an encouraging, like-minded community to keep you going.

Secondly, no fluff. We're not here to waste your time or play games with you — we're here to help you feel better, look better, and live longer. And all our content and programming will be published to that end.

How is DevLifts different from hiring a personal trainer?

Only in the ways it needs to be.

Less expensive. Thad works as a traditional private trainer for his day job, and his lowest-paying client still racks up a $360/month bill.

No chaperones. We get that it can be uncomfortable having someone look over your shoulder and chit-chatting while you’re trying to work out. That’s another beauty of DevLifts: all the expertise of a certified personal trainer — without the trainer.

Community. Benefit from a community of like-minded developers who are on this journey with you. We haven’t met any personal trainers with membership forums or Slack channels.

I’m not interested in becoming a bodybuilder. Is DevLifts for me?

Yes! We will have plans suited for all sorts of goals and lifestyles. You set your goals. We're here to provide you with resources and motivation to achieve them.

Are you qualified to be giving fitness advice?

Firstly, Thad is a certified personal trainer, and J.C. is currently an ACE personal training candidate. Thad will be making and signing off on the plans until J.C. finishes his certification.

Secondly, J.C. is a developer himself who has experienced firsthand some of the health problems brought on by the average developer lifestyle. Not only will this influence all the training and recommendations given by DevLifts, but it also means there’s a great deal of empathy he will be able to have for everyone.

Is a gym required?

A gym membership isn't always required — it depends on what program you are on.

DevLifts Premium

DevLifts Premium is completely customized to your situation and preferences, so this is really up to you. We always recommend having a gym membership, but it's by no means a requirement to see results!

fit.Start(lean)

Yes, a gym membership (or standard gym equipment, if you have a home gym) is required.

fit.Start(bodyweight)

Nope! You can do these workouts from anywhere!

fit.Start(strong)

Yes, a gym membership (or standard gym equipment, if you have a home gym) is required.

What kind of equipment will I need?

DevLifts Premium

DevLifts Premium is 100% customized to you, so we'll create your programming based around the equipment you have access to.

fit.Start(lean)

Most workouts can be done with standard gym equipment. If your gym doesn't have a piece of equipment you need, you can ask about alternate exercises in our Slack community!

fit.Start(bodyweight)

All exercises will be bodyweight movements, so the only required equipment is your own body!

We may recommend you pick up a couple of things (such as a kettlebell or foam roller), but don't worry if you don't have a gym membership.

fit.Start(strong)

Most workouts can be done with standard gym equipment. If your gym doesn't have a piece of equipment you need, you can ask about alternate exercises in our Slack community!

How many days per week will I be working out?

DevLifts Premium

This is totally dependent on you. You will specify how many days you can commit to working out in your onboarding questionnaire.

fit.Start(lean)

You'll have workouts 4 days per week. Each workout should take you less than an hour.

fit.Start(bodyweight)

You'll have workouts 3 days per week. Each workout should take you less than an hour.

fit.Start(strong)

You'll have workouts 4 days per week. Each workout should take you less than an hour.

What will the workouts be like? Will they be hard?

The workouts will be challenging, but nothing you can't handle! Even if you are unable to finish a workout, we design the programming in a way that you can still benefit from the work you did do. Don't worry about whether you'll finish a workout or not — the most important thing right now is that you start.

What kind of nutrition details do you provide?

DevLifts Premium

Because DevLifts Premium is totally customized to you, this will be 100% dependent on your situation. It's also most likely going to be in flux, as we'll dial in your nutrition on an ongoing basis as you plateau or if your goals change.

You'll also have access to our private Slack Community, so you can always discuss your diet with other members and ask questions (our #nutrition channel is really helpful).

fit.Start()

When you sign up, you'll get access to our Nutrition Guide, which contains a few different approaches to nutrition so you can pick the one that's right for you. We may periodically update the guide with new information and recipes, and you'll always be able to access the latest version!

You'll also have access to our private Slack Community, so you can always discuss your diet with other members and ask questions (our #nutrition channel is really helpful).

Can I cancel if it doesn't work out for me?

Absolutely. Simply shoot us and email or a message on Slack and we'll cancel your membership.

How do I track my progress?

Tracking your progress is essential to ensuring you’re on the right track. Plus, watching the numbers improve is a huge way to stay motivated!

First off, one of the best ways to track progress is with photos. This will give you a tangible reference for how far you’ve come when it feels like you aren’t making progress.

If the thought of taking photos of yourself half-naked is mortifying, fear not — these photos can be for your eyes and your eyes only (and maybe the NSA’s). Of course, you’re welcome to share your photos in the #progress channel in Slack — it can be great to have others encouraging you along the way!

What metrics should I track?

As a baseline, you should take photos to track your progress. However, if you love data and want to see the numbers, here are some additional things you can track if you’d like:

Energy & Mood

Just keeping tabs on how you’re feeling as you progress can be really helpful! This can be as simple as a quick note in your journal or phone each evening rating your overall energy levels and mood throughout the day.

Weight

This can fluctuate based on lots of things, including muscle mass, body fat, water retention, and glycogen depletion. So don’t put too much stock in your weight, but use it to track trends.

Body Fat

There are a lot of methods to measure body fat, and each one comes with a different level of convenience and cost. In our experience, the best bang for your buck is the Omron Fat Loss Monitor. It can be off a bit (high or low) depending on a number of factors, but it’ll still give you a great baseline number to measure against.

If you track your weight and/or body fat, we recommend weighing yourself and taking your body fat measurement every morning, without clothes, and before consuming anything. This will give you the most accurate measurements.

Pro tip: Keep a pen and notebook in your bathroom (or wherever your scale is) so you can easily write down your numbers each morning.

Strength

As you progress through the workouts, keep a log of your weights and reps so you can track how your strength is progressing over time!

How do I take progress photos?

Taking a good progress photo is an art. Here are some tips to make your progress photos as nice and helpful as possible:

1. Wear minimal clothing. This can be as minimal as you’d like, but less is more here because it will help you see more parts of your body change over time.

2. Make sure you have good lighting.

3. Take your photos at least every two weeks (same day of the week and time, if possible) and in the same room with the same background and lighting. The goal is to re-create the same photo every time you take it.

4. For your starting photos, don’t pose. Keep your body relaxed. You can flex and show off your progress in future photos!

5. If possible, take your progress photos hands-free. You can set your phone up on a timer or have your spouse or partner take the photos.

How do I determine what weight to start with?

This will be mostly trial and error. You'll get more comfortable picking weights pretty quickly, but starting off you'll have to tweak as you go.

If you can't complete the set, drop the weight. But if you're bursting through the top of the rep range with little difficulty, go ahead and increase. If your first set is way too easy, count it as a warmup and use a heavier weight for your first set.

Tracking your workouts becomes very important here.

When should I take my peri-workout supplements?

Let's break it down by common supplements:

Pre-workout supplements: take within 20-30 minutes before your workout. Any longer and you’ll get jittery (which can actually benefit you sometimes).

BCAA powder: if you’re only taking BCAA’s once per day, sip on them throughout your workout.

BCAA capsules: 20-30 minutes pre-workout. If you’d like more, do so immediately after.

Protein powder: if only taking once, do so immediately post-workout. If more, you can benefit from 30 minutes before as well, which we highly recommend if you’re working out first thing in the morning.

Fast-digesting carbs: whether it’s a simple carb supplement, fruit, sugary candy, or some home-concocted mad scientist formula, you’ll benefit most from taking them immediately after your workout. If you can afford to add more, you’ll also benefit from taking some directly before, especially if your workout is cardio-intensive.

Creatine: hook up an IV and let it flow freely at all times. Okay fine. Take 5g before and 5g after. For years, it was generally accepted that you should cycle creatine dosing, but further study has shown that this is not necessary. Take 10g total throughout your off days. There are several forms of creatine out there. Go for “monohydrate”. It’ll say it clearly on the label.