Blog & training tips
Guides, comparisons and tips for smarter training.
New Year's gym resolution: the first two weeks decide it
Your first two weeks predict whether you will still be training three months from now. Data on 208 new SisuLift users, what habit research says and a practical plan for January.
Creatine: Benefits, Side Effects and How Much to Take
Creatine is the most researched supplement for strength training. What it actually does, how much to take, whether you need to load and which of the side effects are myths: meta-analyses and the EFSA opinion, with no product links.
Weight loss with strength training: keep muscle, lose fat
A calorie deficit makes you lose weight, lifting and protein decide whether it is fat or muscle. How fast you can lose weight, how much protein you need, how to train in a deficit and what a fat loss diet looks like in real food.
Intermittent Fasting and Training: Do You Lose Muscle?
16:8 fasting doesn't beat a regular calorie deficit for fat loss, but it doesn't cost you muscle either when protein is covered. What the research says about intermittent fasting and strength training, when to train and how to fit protein into your eating window.
Food diary: how to keep one, free template and app
A food diary works when you log often, not when you log perfectly. What to record, paper or app, a free template, and what 72,000 logged foods show about where food logging usually breaks down.
75 Hard Challenge: Rules, Risks and a Smarter Version
Five tasks a day for 75 days, and one slip sends you back to day 1. What 75 Hard actually asks of you, what habit research says about the restart rule, and what 75 days look like when you want a lasting gym habit at the end.
Glute Workout: Best Glute Exercises and 3 Ready Workouts
Glutes grow from heavy hip extension and deep squats, not from the burn. The best glute exercises, what the research says about hip thrusts and squats, and three ready-made workouts for the gym and home.
Workout Log: Free Template, App or Paper?
Without a log you have no idea whether you lifted 60 or 62.5 kilos last week. What to record, paper versus app, and how to make your entries actually useful.
AI Workout Apps 2026: How AI Builds Your Training Program
An AI app reads what you lifted last time and decides what you lift next. What it actually does to your program, and where a human coach still wins.
Best Gym App 2026: Comparison & Guide
Dozens of gym apps, but which is the best? We compared the top options.
Aitofit reviews 2026, a summary of public reviews
Aitofit is among the highest-rated workout apps in Finland with 4.9/5 stars, but what do users actually say? We reviewed hundreds of public ratings and put together a summary of the strengths, limitations, and who Aitofit is right for.
Aitofit Alternative in Finland 2026: How to Switch
Looking for an Aitofit alternative or a cheaper price? Practical guide: the four most common reasons to switch, what SisuLift offers concretely, and a three-step path for transferring training data.
Transferring Workout Data Between Apps: GDPR Guide 2026
Switching workout apps? GDPR guarantees your right to take your training history with you. Practical per-app instructions, a ready-made data request template, and a three-step import into SisuLift.
Beginner Workout Program: Gym Guide 2026
Full body three times a week, the same program for eight weeks. The principles, a sample program, and the mistakes that stop beginners.
Hyrox for Beginners: How to Prepare for Your First Race
What happens in a HYROX race and how do you start training? This beginner’s guide connects the stations, starting-point assessment and a 12-week plan.
HIIT Workout: 5 Ready-Made Sessions and the Right Work/Rest Ratios
HIIT works when it is done properly and rarely enough. Here are five ready-made sessions as tables, work/rest ratios for different goals and an honest answer to when HIIT should be skipped.
Ab Workout: the 10 Best Exercises and 3 Ready-Made Sessions
Abs show when body fat is low enough, and they work when they are trained like any other muscle: with load and progression. Here are 10 exercises and 3 ready-made sessions.
Shoulder Workout: 10 Exercises, 2 Ready-Made Sessions and the Rear Delt Fix
The shoulder is three muscles, not one. For most people the front delt gets too much and the rear delt too little. Here are 10 exercises, two ready-made sessions and a volume recommendation for balanced shoulders.
How much protein per day? Research, official guidance and 2,891 logged days
Official guidance says 1.1-1.4 g/kg, the research on lifters says 1.6-2.2 g/kg. Which one is right, how to spread it across the day, and how much gym-goers actually eat.
How often should you go to the gym? Research and 2,697 logged training weeks
Twice is enough to progress, three is best for most people, four suits the experienced. What the research says, and what 2,697 logged training weeks reveal about how people actually train.
Progressive overload in practice: what 111,000 logged sets tell us
Bench press goes up 4 percent, leg press 10 percent in eight weeks. 111,572 working sets from Finnish lifters show what progressive overload really looks like in the gym and which exercises are done most.