Hevy App Review: The Workout Tracker That Bridges Beginner Guidance and Advanced Analytics

Table of Contents

1. Key Highlights
2. Introduction
3. What Hevy does: the essentials of the app experience
4. Customization and programming depth for gym-goers
5. Working out at home and with bodyweight: Hevy beyond barbells
6. Apple Watch sync and wearable integration
7. What Hevy Pro adds: the premium layer explained
8. How beginners should use Hevy: a step-by-step onboarding plan
9. Sample 8-week progression using Hevy features
10. Advanced usage: leveraging 1RM, drop sets, and supersets
11. Interpreting Hevy’s analytics: practical examples and troubleshooting
12. Safety, form coaching, and injury mitigation with Hevy
13. Hevy compared with other workout trackers: what sets it apart
14. Cost, value and deciding whether to upgrade to Pro
15. Data, privacy, and exporting your history
16. Common pitfalls and how to avoid them
17. Real-world examples: athletes and gym-goers using Hevy
18. Practical tips for maximizing Hevy’s effectiveness
19. Practical limitations and when to supplement Hevy
20. Getting started and troubleshooting common onboarding issues
21. The role of journals and qualitative notes alongside Hevy
22. Final verdict: who Hevy is best for
23. FAQ

Key Highlights

• Hevy offers a clean, customizable workout tracker with automatic rest timers, over 100 exercise videos, and built-in 1RM calculation to support progressive overload for lifters at any level.
• The app supports gym and home-based training (weights, calisthenics, HIIT), Apple Watch syncing for heart-rate tracking, and a Pro subscription that unlocks advanced analytics, unlimited templates, a muscle heatmap, warm-up calculator, and full historical graphs.

Introduction

Starting a fitness routine means more than choosing exercises and counting reps. Proper form, progressive overload, rest management, and consistent tracking all shape long-term results. Hevy positions itself as both a digital notebook and a lightweight coaching assistant: simple enough for someone just learning a squat, yet robust enough for gym regulars who want to analyze volume, track one-rep maxes, and plan overload cycles. The combination of an intuitive interface, exercise video library, and data-driven features makes Hevy one of the practical choices for people who want control over their programming without paying for coaching.

The following guide explains what Hevy does, who benefits from it, how to use its core tools, and how its Pro features change the experience. It includes practical examples you can apply immediately, sample progressions you can adapt, and troubleshooting advice for common plateaus and tracking mistakes.

What Hevy does: the essentials of the app experience

Hevy organizes training around workouts you either create or follow. The core user flow is straightforward: choose or design a routine, perform sets while the app times rests and logs weights and reps, then review analytics. That simplicity matters. It lowers the barrier to consistent logging — the single most important habit for progress.

Key built-in items:

• Automatic rest timers that keep workouts moving and enforce consistent rest periods.
• Multiple training categories, covering heavy weightlifting, powerlifting, CrossFit-style sessions, strength training, calisthenics, cardio and HIIT.
• One-tap options to follow or copy shared routines, accelerating the process of trying new templates.
• A library of more than 100 exercise videos with step-by-step instructions aimed at improving form and reducing injury risk.

Those pieces make Hevy more than a glorified spreadsheet. The app nudges users toward consistent progression through automated 1RM calculation and easy reuse of routines. For many lifters, that balance — between manual control and automated assistance — is the main appeal.

Customization and programming depth for gym-goers

Hevy’s flexibility becomes clearer when you start customizing sessions. The app allows filtering exercises by muscle group and equipment type, making it practical for users who want to build workouts around what’s available at their gym or home setup.

Logistics and set tagging:

• Mark sets as Warmup, Drop sets, Failure, or Supersets. These tags help you retain useful context for future workouts. For example, labeling a set as “Warmup” prevents that weight from being treated as a true training max while keeping it in your record.
• Track previous lifts and let Hevy compute your One Rep Max (1RM) automatically. This 1RM feeds into overload progression: Hevy surfaces relative intensities so you can choose weight targets more deliberately.

Analytics you can act on:

• Session graphs for volume (total weight lifted), best weight, and total reps. These visualizations reveal trends faster than manual logs.
• Use the graphs to spot trends: rising volume indicates sustained progress, while stagnant best-weight numbers might signal the need for a program tweak like adding frequency, changing rep ranges, or introducing deload weeks.

A trainee who logs a 5x5 squat program will find it trivial to trace weekly volume increases. That clarity turns subjective training decisions—should I push heavier next week?—into objective ones.

Working out at home and with bodyweight: Hevy beyond barbells

Hevy is not exclusively for iron-pumping gym veterans. The app supports bodyweight and home workouts such as calisthenics, cardio tracking, and HIIT. That means you can design progressions for ring rows, pistol squats, handstand push-up practice, or AMRAP (as many rounds as possible) sessions.

Practical examples:

• Calisthenics progression: Log assisted pull-ups and use the “best weight” and rep graphs to track reductions in assistance or increases in reps over time. Tag sets as “Failure” on certain sessions to preserve intent for future reference.
• HIIT session: Use the rest-timer feature and the cardio logging tools to capture rounds, intervals, and perceived exertion. Syncing heart-rate data from a wearable improves intensity tracking and helps quantify aerobic progress.

These features make Hevy useful for people who train without barbells, even if they later transition to strength training and want a single app to keep historic data.

Apple Watch sync and wearable integration

Hevy supports Apple Watch syncing, enabling more convenient logging and heart-rate tracking directly from the wrist. For users who prefer to leave their phone in a locker, the watch integration provides quick access to timers, set logging, and intensity metrics.

How wearable sync amplifies training:

• Heart-rate tracking during sets and rest intervals gives objective feedback on effort and recovery. For example, if your heart rate stays elevated between sets, you might need longer rest to maintain strength-focused intensity.
• Quick-set logging from the wrist minimizes the friction of recording every set. A reduced friction loop equals more consistent data and more reliable analytics.

Wearable support matters most when you perform fast-paced workouts, supersets, or conditioning sessions where having a phone handy is inconvenient.

What Hevy Pro adds: the premium layer explained

Hevy offers a free tier that covers fundamental tracking and many customization options. Hevy Pro, a paid subscription, unlocks features aimed at users who want deeper analytics and more flexible programming.

Standout Pro features:

• Unlimited routine templates and custom exercises. This is important if you rotate many programs or design highly specific movements.
• Detailed analytics and a muscle heatmap that visualizes which body parts have absorbed the most volume. The heatmap helps prevent unbalanced training by making volume distribution obvious.
• Full historical graphs (beyond the three-month window available in the free version). Extended history improves the reliability of trend analysis, especially for lifters who follow long-term periodization.
• Warm-up calculator that prescribes warm-up sets based on target working weight, reducing the guesswork that often precedes heavy sets.
• Advanced measurements like body fat percentage and body-part circumference tracking for users who want non-lift metrics tied into their progress narrative.

For a committed trainee who uses data to inform program changes, these Pro additions are practical. They turn the app from a simple log into a platform for long-term planning and fine-grained analysis.

How beginners should use Hevy: a step-by-step onboarding plan

New lifters often struggle to build the habit of logging. Hevy’s interface reduces friction, but habits still matter. Follow this concise path to set up a sustainable practice.

1. Set an immediate, specific goal. Examples: “Add five bodyweight push-ups in eight weeks,” or “Improve squat form and hit a 1.25x bodyweight back squat in six months.”
2. Download Hevy and explore the exercise library. Watch the step-by-step videos for movements you plan to use; follow technique cues rather than chasing heavy numbers early.
3. Choose a simple program template or create a 3-day full-body routine. A practical beginner plan:
   • Day A: Squat 3x5, Bench Press 3x5, Bent-over Row 3x8
   • Day B: Deadlift 1x5, Overhead Press 3x5, Chin-up 3x max
   • Day C: Front Squat 3x5, Incline Press 3x8, Romanian Deadlift 3x8 Alternate Days A and B, then take a rest day; introduce Day C after two weeks, switching to a 3-day weekly schedule.
4. Use Hevy’s rest timers and tag warmup sets. Do not record warmups as working sets. Let the app calculate 1RM only after several training sessions to get more accurate baselines.
5. Track perceived exertion and form notes in the session comments. Use the built-in videos for cues and consider filming lifts occasionally for form review.
6. Reassess every four weeks using Hevy’s volume and best-weight graphs. Increase weight conservatively — a 2.5–5% jump often suffices.

That structure limits decision fatigue and keeps progression measurable.

Sample 8-week progression using Hevy features

Below is a practical, adaptable example you can enter into Hevy. It assumes basic access to barbell and dumbbell equipment and a desire to improve strength through linear progression.

Program outline: 3 days per week, alternating Heavy and Volume days across lower and upper body.

Weeks 1–4 (Accumulation)

• Monday (Heavy Lower)
  • Back Squat 5x5 (work sets at RPE 7–8), record in Hevy and tag warmups
  • Romanian Deadlift 3x8
  • Farmer Carry 3x30s
• Wednesday (Heavy Upper)
  • Bench Press 5x5
  • Pendlay Row 4x8
  • Overhead Press 3x8
• Friday (Volume Full Body)
  • Front Squat 4x8
  • Incline Dumbbell Press 4x10
  • Pull-ups 4x as many reps as possible (use assistance if needed)

Weeks 5–8 (Intensity and Peaking)

• Monday (Heavy Lower)
  • Back Squat 6x3 (increase weight 5% from week 4 working set)
  • Deadlift 3x5
  • Glute-ham Raise 3x8
• Wednesday (Heavy Upper)
  • Bench Press 6x3 (increase from week 4)
  • Bent-over Row 4x6
  • Weighted Dips 3x6
• Friday (Conditioning + Mobility)
  • Short EMOM (10 minutes) alternating kettlebell swings and burpees
  • Accessory hip and thoracic mobility work

Application in Hevy:

• Enter each movement as an exercise; if not available, create a custom exercise (limited in free tier).
• Use the warm-up calculator (Pro) or manually program warmup sets before heavy sets and mark them as Warmup to keep analytics clean.
• Track each session; Hevy logs reps, weight, and timestamps. The app will compute updated 1RM values as heavier sets are recorded.
• Monitor volume graphs to confirm that weekly workload increases during weeks 1–4 and then holds or slightly reduces during week 8 as intensity rises.

Adapting the plan: If your lifts stall, use Hevy analytics to identify whether volume or intensity is lacking, then adjust: increase frequency for lagging lifts or reduce volume if signs of overtraining appear.

Advanced usage: leveraging 1RM, drop sets, and supersets

Experienced lifters need tools for fine control. Hevy’s tagging system and computed 1RM enable that control without excessive manual bookkeeping.

Applying 1RM intelligently:

• Use the app’s 1RM as a reference for programming percentages. If your 1RM for the squat is 150 kg, plan phases:
  • Accumulation: 65–75% for higher reps and volume.
  • Intensification: 80–90% for low-rep strength work.
  • Peaking: 90–95% for singles and doubles before a test day.
• Let Hevy update the 1RM automatically. After each training block, review whether the 1RM reflects genuine strength increases or artifacts of a single heavy rep.

Drop sets, supersets, and failure:

• Tag sets as Drop sets to preserve the context that the set included immediate weight reductions. Analytics can then filter those sets out of max-lift calculations.
• Supersets can be logged in sequence; the rest timer still helps maintain consistent rest between paired movements when intended.
• Recording a set as Failure helps future planning; if you frequently log failure on a compound movement, you may need to adjust volume or recovery.

Hevy doesn’t replace an individualized coach but supplies the data necessary to design and test nuanced experiments—such as whether increasing squat frequency from twice to three times weekly improves a stalled 1RM.

Interpreting Hevy’s analytics: practical examples and troubleshooting

Graphs are useful only if you know what to look for. Hevy’s core analytics — volume, best weight, and total reps — all tell a slightly different story about training status.

Volume vs. intensity:

• Volume (sets × reps × weight) shows total workload. Increasing volume while maintaining or slightly increasing intensity typically drives hypertrophy.
• Best weight indicates how top-end strength is changing.
• Total reps offer a view into endurance and conditioning.

Common scenarios and how to respond:

• Scenario: Volume has increased steadily for six weeks, but best weight plateaus. Response: Prioritize intensity for two to three weeks—lower volume slightly and increase work weights to stimulate neural adaptation.
• Scenario: Best weight rises but volume drops dramatically. Response: Check recovery markers and consider deloading. A rapid shift like this can indicate short-term peaking or overreaching.
• Scenario: Weekly variance high in volume graph. Response: Improve consistency by logging every workout and controlling non-training stressors (sleep, nutrition). Inconsistent volume often correlates with inconsistent progress.

Hevy’s graphs become more reliable after you accumulate at least eight to twelve weeks of data. Use short-term fluctuations to inform micro-changes, not wholesale program shifts.

Safety, form coaching, and injury mitigation with Hevy

Exercise videos with step-by-step instructions are central to Hevy’s approach to injury prevention. They are especially valuable for beginners who lack in-person coaching.

Best practices to minimize injury risk:

• Watch the exercise video before attempting the movement. Note posture, common faults, and breathing cues.
• Log warm-up sets as “Warmup.” Hevy treats warmups differently, preserving training maxes while still recording movement quality.
• Use the warm-up calculator (Pro) or a simple warm-up progression: two mobility sets, two light warm-up sets, then a working set. That pattern reduces the risk of slipping into heavy work without adequate preparation.
• Record notes on pain or discomfort in the workout comments area. Over several weeks, these notes reveal patterns that numbers alone might miss.
• For advanced lifts, occasionally film yourself and compare footage to tutorial clips. Hevy’s library can serve as a reference while you evaluate technique.

These steps do not replace professional coaching when needed. Seek an in-person coach if pain persists or form problems are not resolving.

Hevy compared with other workout trackers: what sets it apart

Many workout apps occupy adjacent spaces. Some create workouts for you algorithmically, while others act strictly as logs. Hevy’s product positioning sits between both camps.

Distinctive strengths:

• Ease of logging: The app reduces friction in set entries and includes timers that many users find more intuitive than some spreadsheet-style trackers.
• Mix of guided content and manual control: The exercise videos and tagging system provide guidance without forcing an algorithmic program on the user.
• Affordability of core features: The free tier includes robust logging and many exercises. The Pro tier focuses on analytics and customization for power users.

Points to consider when evaluating alternatives:

• Algorithmic programming apps generate workouts based on your inputs and auto-adapt day-to-day. Hevy emphasizes manual program control.
• Some competitors focus more on social sharing or competition features. If community accountability drives your consistency, check whether Hevy’s social features meet that need.
• If you prefer an app that prescribes every set and weight, look for platforms marketed as automated or AI-driven coaches. Hevy is best for users who want to design or follow structured programs themselves.

Choosing the right app often comes down to whether you prefer structured automation or a logging tool that supports your own programming. Hevy clearly opts for the latter.

Cost, value and deciding whether to upgrade to Pro

Hevy’s free tier covers the essentials. Pro adds advanced analytics and customization, which offer concrete value for specific user types.

Who benefits from Pro:

• Lifters who rotate through many different programs and need unlimited templates.
• Users who rely on long-term trends and need full historical graphs for reliable pattern recognition.
• Anyone who wants a warm-up calculator and more precise warm-up programming tied to target working loads.
• People tracking body composition and circumferences as part of their progress narrative.

Who can stick with the free tier:

• Beginners and casual exercisers who want to log workouts and follow basic templates for a few months.
• Home trainers who rarely create custom exercises beyond simple modifications.

Assess upgrade value by reviewing your training habits: do you base decisions on month-to-month trends? Do you create frequent custom routines? If the answer is yes, Pro often pays for itself by reducing guesswork.

Data, privacy, and exporting your history

Hevy’s official website includes guides to help users get started and make the most of features. The app stores workout logs and derived analytics locally and/or cloud-synced with an account to preserve history across devices. For users who prefer backups or third-party analysis, check whether the app supports data export or integration with platforms you already use.

Practical suggestion:

• Periodically back up your training logs if you rely heavily on long-term graphs. If the app offers an export feature, download and store CSVs or other formats offline for peace of mind.

Always review the app’s privacy policy and permissions during setup. Permission requests for heart-rate or health data typically relate to wearable integrations and should be granted only if you’re comfortable sharing that information.

Common pitfalls and how to avoid them

Tracking tools are only as good as the habits they support. Here are frequent mistakes and how to correct them.

Pitfall: Logging inconsistently

• Consequence: Data becomes noisy; trends are unreliable.
• Fix: Commit to logging every session, even when workouts are incomplete. Use the app’s timers and quick-entry features to minimize friction.

Pitfall: Mistaking short-term spikes for sustainable progress

• Consequence: Chasing single-session personal records can lead to injury or overreaching.
• Fix: Focus on multi-week trends in volume and best weight. Use the last eight to twelve weeks of data as the basis for programming changes.

Pitfall: Overreliance on numbers

• Consequence: Technique and recovery get neglected.
• Fix: Pair quantitative tracking with qualitative notes on form, fatigue, and outside stressors. Use videos and occasional coaching to maintain technique.

Pitfall: Not adjusting when plateaus occur

• Consequence: Stagnation continues.
• Fix: Use the analytics to diagnose—are reps stagnating, or is volume insufficient? Change frequency, intensity, or volume based on the diagnosis.

Avoid these mistakes and Hevy’s tools remain highly effective in supporting progress.

Real-world examples: athletes and gym-goers using Hevy

Case study 1: Recreational lifter targeting a stronger deadlift

• Situation: A lifter logs deadlifts twice a week but stalls for six weeks.
• Approach with Hevy: Review the deadlift volume and best-weight graphs. Discover that weekly volume has been slowly decreasing due to missed assistance work. Adjust programming to include a second targeted deadlift day with lower volume but higher intensity. Track changes over the next four weeks; the graphs show a renewed upward trend in best weight and volume.

Case study 2: Calisthenics athlete progressing pull-ups

• Situation: Began with 3x5 assisted pull-ups.
• Approach with Hevy: Tag assistance levels and monitor best weight and total reps. Over 12 weeks, reduce assistance gradually and switch to negative reps when needed. Hevy’s rep totals capture incremental gains, and the user hits unassisted 6–8 pull-ups by week 10.

Case study 3: Busy professional doing HIIT and strength

• Situation: Limited gym time; prefers combined conditioning and strength sessions.
• Approach with Hevy: Log EMOMs and strength work, sync heart rate via Apple Watch, and review the conditioning sessions’ intensity. Use the app to balance weekly volume to prevent chronic fatigue. Over time, HR-based insights help optimize rest days and reduce undue fatigue.

These examples show how Hevy supports different goals by turning daily logs into actionable intelligence.

Practical tips for maximizing Hevy’s effectiveness

• Use the exercise video library before attempting unfamiliar movements. Bookmark or add custom notes for key cues you find useful.
• Be precise with set entry. A few missed sets or incorrect weights distort graphs considerably.
• Take advantage of tagging to filter out non-training sets (warmups or testing sets) from analytics.
• Sync a wearable if you care about conditioning metrics. Heart-rate data strengthens decisions around rest and intensity.
• Revisit your plan every four weeks using Hevy’s volume and weight trends; small, consistent changes beat large, reactive shifts.
• If you subscribe to Pro, export data periodically for backup and deeper analysis in spreadsheets or secondary tools.

Following these steps reduces noise in your training log and improves the reliability of the app’s recommendations.

Practical limitations and when to supplement Hevy

Hevy excels at logging and presenting data. It does not replace human coaching for complex technical issues or programming for elite-level athletes. Use Hevy as a foundation, not the whole system.

When to supplement:

• If you need in-person technique correction for complex lifts (snatch, clean), hire a coach.
• If you want an automated, daily-adapting program that prescribes exact weights and rep targets based on fatigue and recovery, evaluate algorithmic coaching apps or a human coach.
• For sport-specific periodization at elite levels, pair Hevy’s tracking with coach-driven programming and specific performance testing.

Hevy keeps records and provides analytics; pair it with expert input where necessary.

Getting started and troubleshooting common onboarding issues

Download links:

• Android: Google Play Store
• iOS: Apple App Store

Onboarding tips:

• Create an account to enable syncing and backups.
• Import or create the first routine before your first workout. Even a simple template helps action logging during the session.
• Set personal metrics (bodyweight, height) if you plan to use body composition tracking or circumference measures.

Troubleshooting common issues:

• If Apple Watch syncing fails, confirm permissions in the watch and phone settings and ensure both devices are running the latest OS and app version.
• If exercise is missing from the library, create a custom exercise name and include notes on tempo and technique.
• Contact the support resources through the app or the official website for account or synchronization problems.

Clear setup reduces friction and speeds up the time to meaningful analytics.

The role of journals and qualitative notes alongside Hevy

Numbers don’t capture everything. Pair Hevy with a short training journal to capture daily context: sleep quality, stress, soreness, and nutrition. Those qualitative notes explain anomalies in the graphs.

How to combine:

• After each session, add a one-sentence note: “Tired from travel, used lighter weight; felt unstable in bottom squat.” Over time, patterns emerge linking life stressors to performance dips.
• Use the journal to plan recovery weeks: if many notes mention poor sleep, schedule an easier week even if the numbers call for intensity.

A hybrid approach—quantitative data from Hevy, qualitative context from a short journal—improves decision quality.

Final verdict: who Hevy is best for

Hevy suits users who want control over their training without cumbersome interfaces. Its balance of video guidance, set tagging, rest timers, and analytics offers meaningful value across a wide spectrum of trainees:

• Beginners benefit from clear logging and instructional videos that reduce injury risk.
• Intermediates appreciate 1RM calculation, tagging, and analytics that inform program tweaks.
• Home trainers and calisthenics athletes find a single platform to track both strength and conditioning.
• Advanced lifters may value Pro analytics and warm-up calculators for more precise programming, though elite athletes often complement Hevy with coach-driven plans.

Hevy is less suited to people who want fully automated daily programming and prefer an app to make all decisions for them. For everyone else, it functions as a reliable, incremental coach: it does not prescribe everything, but it gives you the tools to make informed choices and to track the consequences of those choices.

FAQ

Q: Is Hevy free? A: Hevy offers a free tier with core workout logging, rest timers, exercise videos, and basic analytics. Hevy Pro is a paid subscription that unlocks unlimited templates, detailed analytics, a muscle heatmap, a warm-up calculator, and full historical graphs.

Q: Which platforms support Hevy? A: Hevy is available on the Google Play Store and Apple App Store. It also supports Apple Watch syncing for convenient on-wrist logging and heart-rate data.

Q: Can Hevy calculate my one-rep max (1RM)? A: Yes. Hevy automatically calculates 1RM based on your logged lifts, which you can use for programming percentages and progression planning.

Q: Is Hevy suitable for bodyweight and home workouts? A: Yes. The app supports calisthenics, cardio tracking, and HIIT sessions in addition to weightlifting. You can filter exercises for equipment and create custom movements suited to home training.

Q: What does Hevy Pro add that the free tier does not? A: Pro provides unlimited routine templates and custom exercises, advanced analytics, a muscle heatmap, the user’s entire graph history beyond three months, a warm-up calculator, and the ability to log advanced measurements such as body fat percentage and body-part circumferences.

Q: Can Hevy help reduce injury risk? A: Hevy includes more than 100 exercise videos with step-by-step instructions and allows you to tag warmup sets and log technique notes. These features help reinforce good form and safer progressions, although they do not replace in-person coaching when needed.

Q: Does Hevy export data or integrate with other platforms? A: Hevy’s official website contains guides on features and usage. Check the app’s settings for export options or contact support for details about data backup and interoperability.

Q: How often should I log workouts in Hevy? A: Log every session for the most reliable analytics. Frequent, consistent logging ensures the graphs reflect true trends, which makes program decisions more accurate.

Q: Who should upgrade to Hevy Pro? A: Frequent trainers, program hoppers, and users who rely on long-term trend analysis typically gain the most from Pro. Beginners can often progress well with the free tier.

Q: What if I want a fully automated program? A: Hevy emphasizes manual programming and logging. If you prefer an app that generates adaptive workouts daily, consider platforms focused on algorithmic coaching. Pair Hevy with a human coach if you want personalized oversight with detailed logging.

Q: How do I handle stalls using Hevy? A: Use Hevy’s volume and best-weight graphs to determine whether a plateau stems from insufficient volume, inadequate intensity, or recovery issues. Adjust frequency, volume, or intensity depending on the diagnosis and reassess over the next four weeks.

Q: Can I use Hevy without an internet connection? A: Basic logging generally works offline, but features that require cloud sync or account access need a connection to fully sync data. Confirm specific offline behaviors in the app settings.

Q: Are there community features in Hevy? A: Hevy allows users to copy or follow routines, but community functionality varies by app version. Explore the app to see available social components or consult the official website for the latest information.

Q: Is Hevy appropriate for athletes training for sport-specific goals? A: Hevy provides robust logging and analytics, but sport-specific periodization often benefits from coach input. Use Hevy to track metrics and share data with a coach for tailored programming.

If you have a specific training goal or an equipment setup to match, provide those details and practical substitutions and a tailored routine can be outlined for your situation.