Starting a Workout Session

1. Go to the Workout section on the home page.
2. Click Start Workout to begin a session. Pump (your AI coach) will appear.
3. Select your exercise from the dropdown and enter the weight you're using.
4. Click Start Exercise — your camera will activate.
5. Step into frame and wait for "Begin now" — then start your reps.

Ending & Saving a Set

1. Click End Exercise when your set is done.
2. Review your set summary — reps, form quality %, and any form errors detected.
3. Use the +/− buttons to adjust the rep count if needed.
4. Click Save to record the set, or Discard to ignore it.
5. Rest timer starts automatically. Click New Set or New Exercise when ready.

Rep Counting

Reps are counted when your form quality score reaches the threshold. If a rep is attempted but form errors are detected, it still triggers voice feedback — but it won't increment the counter until you clean it up. The rep counter shows only quality reps.

Pump — Your AI Coach

Pump analyzes your rep pace across the set. After you finish, he'll tell you if the weight was too easy (time to go up), if you were grinding at the end (stay at this weight), or just encourage you. He also reminds you of your last session's numbers before you start.

Side-View Camera (Required for All Exercises)

Stream AI uses a side-view (sagittal plane) camera for all 11 exercises. This means your dominant side should face the camera — not your front. The app checks joint angles in 2D, so seeing your profile gives the most accurate readings.

Positioning Tips

• Camera at roughly hip height for most exercises
• Camera at floor level for push-ups
• Camera at bench height for bench press
• When you select an exercise, exercise-specific instructions appear in the Camera Setup box
• Make sure shoulder, elbow, wrist (or hip, knee, ankle) are all visible

Environment

• Good lighting — avoid backlighting (window behind you)
• Wear clothes that contrast your background
• Clear background reduces detection noise

Multiple Cameras

If you have more than one camera (webcam + laptop camera), use the Camera dropdown in the exercise selector to pick the right one. Your choice is saved automatically.

When Does Voice Feedback Play?

• Positional: "Please get into frame" plays if you're not visible. "Begin now" plays when you first enter frame.
• Form errors: Any time a rep is attempted with bad form — whether it counts or not — you'll hear what went wrong (e.g., "Keep your elbows pinned to your sides").
• Good reps: Silence. No audio cue — only the rep counter increments.
• Feedback queues so it never gets cut off mid-sentence.

Visual Feedback

• A coloured overlay appears on screen after each rep — green for good form, yellow/red for errors.
• Joint highlights show which body part triggered the error in red on the skeleton overlay.
• The Form Quality bar tracks your good rep % across the set in real time.

Set Summary

After ending a set, a summary shows: total reps, form quality %, good rep count, and a list of every form error detected with how many times it occurred (e.g., "Body Swing ×3"). Use this to know what to focus on next set.

Video Review

Stream AI records your set automatically. After ending a set, click Review Video to watch your form back. You can also Download the recording as a .webm file.

Exercise Stats Panel

Select an exercise from the dropdown at the top of the Progress section. The panel on the left shows your Best workout (highest estimated max ever), Last workout (most recent saved set), and your current Strength Level badge.

Charts

• Exercise chart: Your estimated max over time for a specific exercise. Trophy icons mark personal records.
• Total Strength: The sum of your best estimated max across all exercises, your overall strength.
• Bodyweight: Your logged body weight over time (log from the calendar in History).

Leaderboard

See how you rank against other users on a per-exercise or overall basis. Strength points are weighted by body weight so the leaderboard is fair across sizes. Your rank badge appears in the top-right of the leaderboard card.

How do we estimate your max?

We use the Brzycki formula: it estimates the heaviest weight you could lift for one rep, based on the weight and reps you actually did. It lets us compare sets done at different rep ranges on the same scale.

Setting a Goal

1. Go to the Progress section and find the Goals panel on the right.
2. Click Add Goal, pick an exercise, goal type (1RM target or rep target), set a target number, and optionally add a deadline.
3. Click Save. Your goal is stored to your account.

Tracking Progress Toward a Goal

When viewing an exercise chart, a dashed goal line appears at your target 1RM. As your strength improves, watch the line on the chart close the gap. The Dashboard also shows all your active goals.

Recipe Search

Go to the Nutrition section on the home page. Enter ingredients you have on hand and the app will search for matching recipes. Click any recipe to see full instructions and macros.

Nutrition Advice

For personalised macro targets, calorie guidance, or meal planning, use the PUMP Coach chatbot — it can give detailed nutrition advice based on your goals and profile.