Missing one session is not the end of the world — consistency over weeks matters more than any single day. Do not try to cram a missed session into the following day by doubling up, as this disrupts recovery and increases injury risk. Simply skip it and pick up the programme where you left off. Flag it in your weekly check-in so your coach can track the pattern and adjust if needed.

Unless your coach has specified different rest-day macros, keep your nutrition broadly the same on rest days. Muscle protein synthesis is still elevated after training, so protein targets remain important. You may find your appetite is lower — that is fine. Avoid drastically cutting calories on rest days as it can compromise recovery and next-session performance. If you have specific rest-day targets in your programme, follow those.

Bodyweight fluctuates 1–3 kg day to day due to water retention, food volume, sodium, stress hormones, and other factors. A single weigh-in means very little. What matters is the trend over 3–4 weeks. Weigh yourself at the same time each morning (ideally post-toilet, before eating) and track the weekly average. If the average isn't moving after 3–4 weeks of consistent effort, that is when we adjust — not before. Take photos and note how clothes fit, as these often show change before the scale does.

Log each session using the training app or template your coach has provided. Record sets, reps, and the weight used for every exercise. This data is what allows your coach to apply progressive overload intelligently. If you do not have access to a log, a simple notes app or even a notebook works fine — the key is having a record so you can see exactly what you lifted last week and aim to beat it.

Mild to moderate DOMS (delayed onset muscle soreness) is normal, especially early in a programme or after a new exercise. You can and should still train through it — the soreness reduces as the session progresses and blood flow increases. However, distinguish between DOMS (a dull, generalised ache in the muscle belly) and sharp, joint-based, or localised pain, which may indicate injury. If it is the latter, flag it in your check-in or contact your coach directly before training the affected area.

Most clients start noticing increased strength within 2–3 weeks and visible changes in body composition within 6–10 weeks of consistent training and nutrition. The first adaptations are largely neurological (your body getting better at recruiting muscle), so do not be discouraged if the mirror does not change immediately. Trust the process, stay consistent with your check-ins, and your coach will make adjustments to keep your results moving in the right direction.