Read this before your next leg day.

At some point last summer, probably in my bed eating animal crackers, I noticed a writer friend posting a lot of gym selfies. Like, a lot. And she looked great. “Hiiiii what is this workout program?” I responded to one of her posts. She told me she’d been working out with a trainer via the Future fitness app. Neat, I thought, and then promptly forgot about it.

But we live in a small ecosystem of fitness writers, so it wasn’t long before I also received an email asking if I wanted to try the program for six months. Despite my aversion to both technology and commitment, the program seemed good for accountability, and I figured it couldn’t hurt to add variation to my workout routine. I snoozed the offer until the weather got bad, then activated the membership in October.

What is Future, anyway?

Future is part of a broad category of workout apps, all with varying degrees of personalization. Options range from pre-programmed workout libraries to one-on-one trainers with customized routines and frequent check-ins. The costs vary to reflect this. Future is one of the more integrated (and expensive) options, with an assigned trainer, recording modules, and in-app messaging. Your trainer provides individualized programs, feedback, and scheduled check-in calls.

At $199 per month, Future is undeniably pricey for an app. Other options include Nike Training Club (free access to workout library), Playbook ($14.99/month for their workout library), and Trainwell ($99/month for one-on-one training). But considering my gym charges $67 for one hour of personal training, Future’s rate isn’t a bad deal for the right person. Plus, the COVID-19 pandemic created an increased demand for remote training, a natural progression from online workout libraries.

Michelle Porter, CPT, is one of the personal trainers who pivoted to remote coaching during lockdown. She started working with her clients using the Trainerize app, then stuck with it for convenience and flexibility on both ends.

Porter agreed with my assumption that remote training is good for both flexibility and accountability. Having a virtual coach is somewhat like having a gym buddy without scheduling conflicts and flakiness, plus you aren’t tied to an in-person schedule.

Porter surprised me by recommending app training mostly for intermediate and advanced clients, though it makes sense that beginners will do better with in-person adjustments, especially with “new movements that are hard to replicate in a virtual environment,” she says. But it did take me a bit to shake the idea that a fitness app wasn’t just something for beginners, and it was probably good that I had a decent baseline.

I filled out a short questionnaire on the app about my goals and experience, noting that I’d like to combine strength training and running for a total of six days per week. My idea was to get the most out of the programming by replicating what I aim for by myself, albeit with a professional building the plan.

Once the on-screen spiral stopped spiraling, I was matched with three potential coaches. After reviewing their profiles like a dating app, I chose Guil, who looked like a cheerful bodybuilder and whom the app told me was a 95 percent match for my goals. Sure, I thought, clicking on his photo. Who am I to argue with an algorithm? 

After a pleasant onboarding call where I learned that Guil works as a trainer in Florida and takes Future clients as side income, and he learned that I wanted workout variation and travel consistency, I said I’d like to start workouts that week.

The membership meant committing to a coached program, which combines two things I actively avoid: technology and being told what to do.

Scheduling the first workout did cue a momentary panic, thanks to my commitment-phobe personality. The membership meant committing to a coached program, which combines two things I actively avoid: technology and being told what to do.

But Maggie! You have an email job—you spend all day on your computer!

While it’s true I spend most of my waking hours in Google Docs and my weekly screen-time report feels like a personal attack, 90 percent of my technology hasn’t advanced past 2015. I’ve never had Strava or worn anything fancier than a $20 Timex, and I deleted the Health app from my phone so it can’t shame me when I don’t reach 10,000 steps. So the idea of a workout app dictating my exercises and tracking my progress did feel somewhat invasive and overwhelming.

I was also skeptical about the pressure of answering to someone. While one of the main draws of Future is the coach communication, I do most things solo and by my own whims, including working out. But I was trying to be open-minded and commit to a training program. Plus, I told myself, if it feels like a burden, you don’t have to finish the whole six months.

Courtney Glashow, LCSW,  licensed clinical social worker and owner of Anchor Therapy in Hoboken, New Jersey, agreed that the app would likely help in accountability, and that having someone to answer to can play an important role in setting goals and creating habits.

“When we answer to someone else—a trainer, coach, or friend—we’re adding an extra layer of responsibility that can motivate us to follow through,” Glashow says. “Psychologically, this taps into our natural desire to meet expectations, avoid disappointing others, and seek social reinforcement.”

Glashow also acknowledged that for some personality types (mine), too much communication can feel invasive. Porter had also mentioned this, stressing that finding the right trainer with a well-matched communication method was key.

Realistically this was pretty low stakes, and I made a mental note to mention my avoidance issues with a workout app to my therapist the next time I saw her.

My experience with Future’s training program

Girl vs. technology

The Future programming immediately required more attention than my muscle-group splits from the previous winter. Guil’s sessions were movement-based, with variations on horizontal and vertical push, pull, hinge, and lower body. Mixed in were accessory exercises, carries, and core work.

“Get familiar with the app before you do your first workout,” Guil told me during our initial call.

“Sure of course,” I said, with pure intentions and zero follow-through.

Which is why I found myself flailing at the gym a few days later during my “Welcome to Your First Workout!!!” day. My gym is sprawling and crowded, so I combine sets based on equipment location. But the Future workout had me zig-zagging around the gym gathering multiple sets of dumbbells, resistance bands, and struggling to find space where I could superset three exercises as the timer stressfully ticked down. I dashed back and forth between the TRX bands and the weight room, then back to a bench which was now taken by a man who bellowed loudly as he heaved massive dumbbells into lateral raises. It felt absolutely chaotic.

At some point, common sense took over and I realized I could skip to different blocks based on machine availability, but I did send feedback about the gym layout and was happy to see Guil rearranged the sets the following week.

Whether in person or remote, the first sessions with a new coach or trainer are always going to be an adjustment period. Considering Guil had never seen my gym, it really wasn’t bad. We messaged back and forth during the first week, updating weights and reps to my fitness level, and I was able to navigate the app fairly easily after the first day. The interface has convenient places to provide feedback, and (humiliatingly) record videos for form checks. Auto-play videos demonstrate each exercise, and there are verbal cues with reminders about best practices.

Smoother sailing

The second week was smoother. I felt less frantic trying to manage the timer and exercises, and Guil increased the reps and weights, which I asked him about in the messaging module.

“The progression is very tailored to the specific client and doesn’t not follow a general rule,” he wrote back. “Based on how you performed in this particular week, how much weight you were able to use, and if you were able to complete all the reps, I will progress each exercise slightly differently.”

Guilt said he’d increase the reps for some exercises while keeping the weight the same. For others, he’d decrease the reps while increasing weight. This is similar to my experience with in-person training, the difference being that remote trainers rely on user feedback instead of in-person observation. App users need to be diligent about providing feedback and reporting weight and rep changes. Not to be reductive, but this is a good general rule. You get out of something what you put into it.

The travel test

One of the main reasons I wanted to try Future was to help me stay on track during and after travel. I am motivated by routine, but once I break my habits, it can be hard to regain momentum. Guil suggested getting a set of mini bands ($10) for the trip, and I requested a combo of runs and bodyweight workouts during my two weeks in Spain.

To my shock, I did all but two of the workouts, including hotel gym sessions and lovely runs along the coast of Mallorca. Having the programmed workouts (as well as a real person seeing whether or not I did them) actually did work, which I was thrilled by. There’s no way I’d drag myself to the hotel gym for kettlebell carries and weighted side lunges unless I was tapping the little icons on an app and proudly reporting that I had run on vacation for the first time in my life.

But I did feel a twinge of irritation at having expectations during the trip, and I couldn’t put my finger on it. Guil never commented on the workouts I skipped, but I still bristled at the idea of an obligation, even one I had requested. Maybe six days per week, including vacation, was a bit overboard. Maybe.

Feeling annoyed? Time to dial it back

On my first day back in the U.S., I was stumbling to my mailbox in a jetlagged fog when I saw a notification on the Future icon. I opened it, flinching at the large text that screamed “FIRST WORKOUT BACK IN THE US!!!!” with four exclamation points.

Oh hell no, I groaned, closing the app with an irritated swipe. I shuffled home and flopped onto my bed, feeling a pang of annoyance that I was expected to complete a lower-body/core/carry workout in such a compromised state.

I recognized my irritation was coming from somewhere else, not my cheerful bodybuilder coach minding his own business somewhere in Florida. Six days per week was feeling like a burden, and I realized I didn’t need my runs and lifts programmed. If it snowed, I’d rather skate ski. If the weather was terrible, I’d rather swim. And on my running days, I didn’t want to bring my phone and track my intervals.

“Self-motivated individuals tend to rely more on internal drives and personal satisfaction to achieve their goals,” Glashow says. “For these individuals, consistent follow-ups and check-ins might feel unnecessary or even intrusive.” The same goes for over-programming, which was exactly what I’d done in an effort to get the most out of the app.

That amount of tracking felt like my autonomy was suffering, and it had started to feel like a burden. I messaged Guil, feeling vaguely guilty, and said I’d rather just have three programmed lifting days.

As always, he was receptive and removed the running programming, which immediately felt more manageable. Three days per week is entirely doable, allowing me to enjoy the benefits and accountability without getting annoyed and quitting. Since then, it’s felt like the perfect balance.

Is an expensive fitness app right for you?

Overall, I’ve been very impressed with the exercise variability, app interface, and Guil’s responsiveness and personalized training. I do wish the app had a way to record if you did a non-programmed workout, both for my own satisfaction as well as output accuracy, but that’s really neither here nor there.

I’d recommend being up front about what level of feedback you prefer. I prefer less communication, and while Guil wound up being a good fit, don’t be shy to switch trainers if it’s not working.

“It’s almost like dating,” Porter says. “We all have different personalities, and some apps categorize the trainers into labels. Do you want someone analytical? Do you want a cheerleader? If it’s not a good personality fit, then it’s going to feel painful.”

I’m happy to say that Future is actually keeping me on track, and I’m doing a lot of exercises I wouldn’t otherwise do. I’m glad I reduced the programming, and had to remind myself it’s ok to not get it right the first time.

Do what feels right and you’ll get more out of it.

Personality traits like introversion (me) or a strong need for autonomy (also me) can make consistent encouragement feel more like micromanagement than support, and while the feedback is beneficial, Glashow reminded me that I’ll be more successful if I find a middle ground between feeling encouragement and pressure to perform.

“Ultimately, the key is finding a balance,” Glashow says. “If a remote trainer or accountability partner aligns with your needs and preferences, it can be a fantastic tool. But if it starts to feel like too much, it’s worth having a conversation to adjust the level of communication or find a setup that better fits your style.”

For people with a certain level of experience and who appreciate accountability, apps like Future are a great option—whether you’re looking to kickstart a new routine or refresh a tired one. I like the variation, and having accountability with a real trainer has helped with my consistency. I don’t know if I need the level of involvement that Future offers, but I can’t deny it’s kept me in the gym, and helped maintain momentum during travel.

Like Porter mentioned, if you’re looking at app-based training but don’t have a strong background in lifting and complex movements, it’s best to schedule at least one in-person trainer session. Come prepared with specific goals for the movements you want to dial in, all of which will increase the effectiveness of the movement and help reduce injury.

And remember to tailor the app for your own needs. While I wanted to get the most “value” from the app with six days of programming, it turns out I’d rather run on my own and just track the lifting. It might be different for you. Don’t be afraid to switch trainers or schedules to get the most out of it, and (as I try to tell myself) no pressure. Just do what feels right and you’ll get more out of it.