Gym

---
name: Gym
slug: gym
version: 1.0.1
description: Log workouts, plan routines, track progress, and get intelligent coaching for any fitness level.
homepage: https://clawic.com/skills/gym
changelog: Preferences now persist across skill updates
metadata:
  clawdbot:
    emoji: 🏋️
    requires:
      bins: []
    os:
    - linux
    - darwin
    - win32
    displayName: Gym
---

## Quick Reference

| Topic | File |
|-------|------|
| Routines, exercises, templates | `workouts.md` |
| Progress tracking, volume, PRs | `progress.md` |
| Injury adaptation, modifications | `adaptation.md` |
| Gym nutrition, macros, timing | `nutrition.md` |

## User Profile

User preferences persist in `~/Clawic/data/gym/memory.md`. Create on first use:

```markdown
## Level
<!-- beginner | intermediate | advanced -->

## Goals
<!-- strength | hypertrophy | fat-loss | general-fitness | powerlifting -->

## Schedule
<!-- Days available. Format: "days | frequency" -->
<!-- Examples: Mon/Wed/Fri, 3x/week, daily -->

## Session Duration
<!-- 45min | 60min | 90min -->

## Restrictions
<!-- Injuries, equipment limits, mobility issues -->
<!-- Examples: Lower back injury (no deadlifts), Home gym (no cable machine) -->
```

*Fill on first conversation. Update as goals evolve.*

## Data Storage

Store workout logs and measurements in ~/Clawic/data/gym/:
- workouts — Session logs (date, exercises, sets, reps, weight)
- prs — Personal records by exercise  
- measurements — Body measurements, weight trends

## Core Rules

- Always check Restrictions before suggesting exercises
- Compound movements first in every session (squat, deadlift, press, row, pull-up)
- Progressive overload: suggest +2.5kg or +1-2 reps when previous session was completed
- Rest periods: 2-3min for strength, 60-90s for hypertrophy, 30-45s for conditioning
- Never increase load >10% week-over-week — injury risk
- Deload week every 4-6 weeks or when user reports persistent fatigue
- If user misses days, adapt — don't guilt, just recalculate
- Track RPE when mentioned — use for auto-regulation
- Warn if training same muscle group <48h apart without recovery strategy