How Signal reads your body
From your first input to daily insights, here is how Signal transforms your data into smarter training.
Step 1: Tell us about yourself
During onboarding, you provide the context Signal needs to understand you:
- Training history and experience level
- Current maxes or RPE-based estimates
- Injuries, limitations, or movements to avoid
- Primary and secondary training goals
- Available equipment and gym setup
Step 2: Input your signals
Every day, Signal collects data points that inform your training:
- Sleep quality and duration
- Stress levels and life load
- Muscle soreness and fatigue
- Readiness-to-train score
Step 3: Get daily signals
Every morning, Signal surfaces actionable insights in your feed:
- Readiness score with workout adaptation
- Recovery status and fatigue tracking
- Progress milestones and PRs
- Weekly volume and intensity trends
Step 4: See why, not just what
Every recommendation comes with transparent reasoning:
- Tap 'Why this?' on any signal card
- See the exact data points used
- Understand the evidence and logic
- Learn as you train
Built-in guardrails
Signal does not just adapt workouts. It applies constraints that keep you progressing safely:
- Volume caps based on training age and recovery
- Fatigue management with deload logic
- Joint-friendly exercise alternatives
- Injury-aware movement selection
- RPE-based intensity regulation
Block-based periodization
Your training is organized into blocks (mesocycles) with clear progression:
- 4-8 week training blocks with specific focus
- Accumulation, intensification, and realization phases
- Built-in deload weeks when needed
- Automatic transition to next block when ready
Your data is yours
We store your training data to personalize your coaching. We never sell your data or share it with third parties. You can export or delete your data at any time.
Ready to get started?
Create your profile and start receiving your daily signals in minutes.