Blog

This blog’s goal is to bring quality information about training and health in as simple, as easy to understand way as possible - always heavily evidence-based and backed with research. Information that you can trust. Every word is chosen so the text provides value and valuable information that’s actionable. All text is written and peer-reviewed by exercise scientists & psychologists that truly care about training, health and everything related.

AITOFIT in the exercise-benefit app's merchant search

AITOFIT & Epassi: Pay with Your Exercise Benefit

AITOFIT can be paid for with Epassi, Edenred, and Smartum. See how the payment works and how much training time you get...

A trainee performing a cable crunch with a rope handle at the gym

Ab Training: 3 Ready-Made Workouts and Science-Based Guidelines

Here's how to train your abs, backed by evidence. See the best exercises, the right set counts, and three ready-made sample programs...

The gym decides how much of the weight you lose is fat

Fat Loss: What the Science Actually Says

Here's how fat loss really works. See why the gym decides your result, how much protein you need, and which myths you can ignore...

A lifter performing a single-arm dumbbell row at the gym

Back Workout at the Gym: Best Exercises and Program

Train your back the way the research supports. See the best vertical and horizontal pulls, the right set numbers and a ready-made example program...

A person performing a dumbbell shoulder press at the gym

Shoulder Workout: best exercises and program

How to train your shoulders based on research. See the best exercises for the front, side and rear delts, suitable set counts, and a ready sample program...

Creatine: benefits, side effects and the right dose

Creatine is one of the most researched and most effective supplements. See how much to take, which side effects are real, and what kind of creatine to buy...

A person doing a Bulgarian split squat with a barbell at the gym

Gym Training During Pregnancy – A Safe Guide for Moms

Can you train at the gym while pregnant? Yes, you can, and it's even recommended. See which exercises suit expectant mothers and how to adapt training through each trimester...

A lifter performing a barbell squat at the gym

How Often Should You Train at the Gym? The Science-Based Answer

How often should you go to the gym? For most people, 2–4 times a week is enough, but more important than the number of sessions is a weekly volume you can also...

A lifter sits on a gym bench holding a dumbbell

How Much Protein Per Day for Muscle Growth? The Science-Based Answer

How much protein per day to build muscle? Research points to roughly 1.6–2.2 g per kilo of bodyweight for most lifters, and the exact optimum depends on whether you're...

Person checking a home workout program in the AITOFIT training app on a phone

Home Workout vs. Gym: Can Home Training Replace the Gym?

Can a home workout replace the gym? Physiologically, a well-programmed home routine builds muscle just like the gym, as long as volume and...

3-day split workout program – a person performing dumbbell lateral raises at the gym.

3-Day Split Workout Program 2026 – Who Is It Actually For?

A 3-day split is not for everyone. Find out when it makes sense and how to ensure proper training frequency.

A gym-goer using the AI workout app AITOFIT at the gym, checking exercises, reps, weights, and sets from the app.

Personal Trainer Cost 2026 – PT or Workout App?

A personal trainer costs €75–100 per session in Finland. Compare PT pricing with an AI workout app and find out which option suits you best.

A gym-goer follows a workout program during training

Gym Program 2026: 7 Things a Good Workout Program Needs

A good gym program accounts for training volume, weights, exercise variation, deloads and recovery...

A gym-goer uses an AI workout program on a phone

AI Workout Program 2026: How AI Creates a Gym Program

Learn how AI builds a personal gym program, adjusts weights and adapts to your progress...

A beginner training at the gym with coaching guidance

A Guide to Starting Gym Training

The most important factor is that the program suits you specifically and adapts based on your recovery and development...

A gym-goer checks their workout program on a phone

Comparison: Best Workout App 2026

In this comparison, we review seven of the best apps and help you find the right one...

Toning gym program for women – correct hip thrust technique at the gym.

Toning Gym Program for Women 2026

A toning program doesn't require complicated splits. Find out what actually determines your results.

A gym-goer prepares for a deadlift in the gym

The Benefits of Strength Training – What Does Gym Training Do for Your Health?

Based on the health benefits, gym training could be considered the most important form of exercise for healthy...

A person performing a bench press at the gym

The Bench Press and Its Technique

The article discusses the technique of bench press based on the best...

A person performing a deadlift at the gym

The Correct Deadlift Technique

How to perform an effective and safe deadlift? There is a need for a repeatable, simple and easy method...

Illustration of circadian rhythm inside a human head

Why is a regular circadian rhythm so important for health?

Most of our body's functions...

A person practicing breathing technique during gym training

Breathing Technique in Gym Training

Correct breathing technique is important, especially for compound lifts such as deadlifts and squats...

Psychological Benefits of Gym Training

In this article, we'll explore how the psychological benefits of gym training can support motivation...