FAQ
Straight answers about the 30-day challenge.
Is MYINIA free, and do I need an account?
Yes to free, no to accounts. There is no sign-up. Your plan is built and saved in your browser.
Will I definitely reach a specific number of reps?
No. The plan is a structured, conservative approach to improving, but individual results vary with sleep, nutrition, consistency and starting point.
What counts as a strict rep?
Push-up: straight body line, chest close to the floor, arms fully straight at the top.Pull-up: start from a straight-arm hang, chin over the bar, controlled lowering, no kipping. If form breaks down, the rep does not count.
How is my plan created?
A rule-based engine on this page uses your exercise, max reps, experience, weekly training days and injury answer. Nothing is sent to a server or an AI service.
What if I cannot do a single rep?
Enter 0. Push-up plans start with incline variations. Pull-up plans start with hangs and scapular pulls, then assisted pull-ups and slow negatives.
What equipment do I need?
Push-ups need none, though a wall, counter or bench helps for easier variations. Pull-ups need a secure bar, and for assisted work a resistance band or sturdy chair.
How do I test my max?
After a short warm-up, do as many strict reps as you can in one go, stopping when your form breaks. Do not count partial reps. Use that number in the questionnaire.
How many days a week should I choose?
Choose the number you can keep up for all four weeks. Two or three days is a good start for most people. A plan you finish beats a bigger plan you abandon.
What happens if I miss a workout?
Your current streak resets, but your longest streak and completed sessions are kept. The challenge continues with the next scheduled session. Missed sessions cannot be completed on a later day.
Why can workouts only be done on their own day?
The schedule includes planned recovery. Doing sessions only on their scheduled day keeps training and rest in the order the plan was built for.
What are recovery days?
Days with no scheduled workout. They do not count as workouts and do not break your streak. Light walking and mobility are fine.
What happens on day 30?
Day 30 is a reassessment. Test your strict max again under the same standards and compare it with your starting number.
The plan feels too hard. What can I do?
Stop each set 1-2 reps before your form breaks and rest longer. You can also start a new challenge with a lower max.
Can I repeat the challenge?
Yes. Use "Start a new challenge" and enter your new max to get a fresh plan. This replaces the progress saved in your browser.
Where is my progress stored?
In the local storage of your browser, on this device only. Clearing browser data deletes it, and it does not sync between devices.
I have pain or an injury. Can I still use this?
Please see a doctor or physiotherapist first. The tool will not build a demanding plan if you report current pain affecting the exercise.
Still stuck? Contact us or build your plan.