The Swing

Minimum Effective Protocol
Log today

Two sessions a week, alternating. Moderate load, 3–4 sets, stopping a couple reps short of failure. Pick today's session and fill in what you lift — your last numbers show on the right.

Movement library

Five patterns across the two sessions — squat, hinge, push, pull, carry. Watch the motion, then read the cues. The hinge moves (swing, deadlift, row) are where form matters most: keep a long spine, drive with the hips.

Your record

Every saved session, newest first. Tap any entry to see the sets. Volume is total weight moved (weight × reps), a rough gauge of work done.

Built on the meta-analysis you shared: in people new to lifting, moderate load × multiple sets × twice weekly captures near-maximal muscle growth, full mobility benefit, and ~77% of strength gains. This isn't medical advice — clear new training with your doctor if you've a back, shoulder, knee, or heart history.