My Physical Routine

WHY THIS PROGRAM?

Research-based.
Adapted to your routine.

Here's what the publications support — and what they don't prove for PR.

Main references checked on October 8, 2026.

Progressive reinforcement

The 2026 ACSM synthesis brings together 137 systematic reviews and more than 30,000 participants. In healthy adults, strengthening improves strength and many physical abilities.

In PR: progression, work on different muscle groups and adjustable volume. Short sessions are not presented as optimal for maximizing muscle gain.

See references

Currier et al., ACSM, 2026 · review summary

Currier et al., 2023 · network meta-analysis : 178 studies and 5,097 participants for strength; 119 studies and 3,364 participants for hypertrophy. These sets overlap: they should not be added together.

Effort and breaks

Reaching muscular failure in every set is not essential. Research on rests suggests a small benefit for hypertrophy with more than 60 seconds, with uncertain and heterogeneous results.

In PR: keep some repetitions possible. The 45 seconds is a starting setting: extend the pause if necessary. Recovery time and app adaptation thresholds are product rules, not clinical tests.

See references

Singer et al., 2024 · meta-analysis of 9 studies on rest

Grgic et al., 2022 · muscular failure or non-failure

Movements inspired by the tai-chi

The tai-chi combines slow movements, postures and breathing. The benefits studied depend on the populations and protocols, generally longer than the procedures proposed in PR.

In PR: simplified variations for warm-up, office and cool-down. Their duration and selection are adaptations; no clinical effectiveness specific to these routines has been demonstrated.

See references

NCCIH, NIH institute · summary on tai-chi

Cui et al., 2019 · safety, 24 trials and 1,794 participants. Reporting of adverse effects remains limited; this research does not prove the absence of individual risk.

What PR does not promise

The app has not been evaluated in a clinical trial. It does not diagnose, does not replace rehabilitation and does not guarantee the absence of risk or loss of fat in a specific area. After an operation or in the presence of symptoms, professional instructions remain decisive.

PubMed is a bibliographic database of NIH: an article appearing there is not automatically a recommendation or endorsement of NIH.

Understanding PubMed
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