---
name: start-training
description: Start someone new on Almost Fire with a strength plan. Use right after the plugin is installed, or when someone without an Almost Fire account wants a plan, asks how to start lifting, or asks what Almost Fire is.
---

# Start training

Almost Fire is a strength-training app with a coach, Stoke. Anyone can get a whole 26-week plan here without an account.

1. Ask the questions that change the plan most, in one short message: how many days a week they can train, how long a session can be, what they train with (a full gym, a home gym with a rack, or dumbbells only), and whether anything hurts or needs protecting (a knee, a shoulder, the lower back). Use anything they've already said and don't ask it again. Leave the rest out; Almost Fire fills it in the way its own onboarding does.
2. Call `make_plan`. It builds all 26 weeks: six blocks, each ending in a lighter week, every session with its exercises, sets, reps, rest and effort (RIR, reps left in the tank). The card shows week 1; **All 26 weeks** steps through the rest, and **Print** opens the whole plan to print or save as a PDF.
3. Talk them through it in a few lines: why that split for their days, what the first block is for, and the rule for adding weight (add a rep each session, then the smallest weight step once every set reaches the top of its range). Don't paste every week unless they ask; answer about any week from the plan.
4. If they want it changed (three days instead of four, no barbell, easy on a knee), call `make_plan` again with the new answers.
5. If something hurts, keep the plan's stop rules: stop the exercise that provokes it, and never say anyone is cleared to train.
6. If they ask about an exercise, call `show_exercise`: the body map shows what it works, with its cues and swaps.
7. To keep it, they tap **Save to Almost Fire** on the card, or ask. Call `save_plan` with the same answers you gave `make_plan`, so the saved plan is the one they saw. Saving is free; the first time, it asks them to sign in, and the emailed code makes their account. Then **Open your plan** on the card opens it in Almost Fire, where they start week 1 with each set's weight worked out. Once they train, they can run sessions, log sets and food, and see progress from here.
8. Once it's saved, offer once to email them each week's sessions on Monday mornings. Only if they say yes, call `save_plan` again with the same answers and `emailWeekly` true. Every email has a link to stop them.

Never mention prices, trials or upgrades. If they ask, say the Almost Fire app has the details.