Hitting a plateau at the gym can happen to anyone—but thankfully Ladder can get you over the hump. Here are five ways to maximize your workouts with the app’s elite coaches.

When you first fire up the app, you’ll be asked to join a Ladder Team. Led by an expert trainer, each has a set goal and discipline, like bodybuilding, yoga, or cardio. Team Align with Coach Sasha, for example, tones mind and body with a blend of yoga and strength training, while Coach Brian’s Team Vitality offers strength training with minimal equipment.

Don’t miss: Joining the Team Chat to cheer on fellow members of the community.

Ladder’s progressive overload approach trains your body to lift progressively heavier weights each week. Don’t worry about buying equipment. Workouts take into account what you already have, whether that’s a full gym, a pair of dumbbells, or just your own bodyweight.

Don’t miss: Swipe up during an exercise to record a journal entry tracking your progress, including perceived effort, number of reps, and any notes.

No two weeks are alike. Every Sunday, your coach delivers a different set of workouts to challenge your body and mind. Tuesday might bring lower-body strength exercises to fire up your glutes, while on Thursday you’ll be doing a core and upper-body blaster combining biceps curls with hip bridges. Saturday? Rest easy with quiet meditation—and steel yourself for the week ahead.

Don’t miss: Prioritizing yourself! Schedule workout reminders in the app to stay accountable.

Intimidated by an unfamiliar exercise? Pre-workout videos demonstrate proper form and help you avoid injury mid-lift. During each workout, you’ll also see how much time is left and what’s coming next. Goodbye, guesswork!

Don’t miss: Download workouts ahead of time so you don’t find yourself waiting for WiFi.

Integration with Apple Music ensures a sweet soundtrack to match your sweat session. The music will gently lower when your coach is talking and crank back up when it’s time to power through.

Don’t miss: If you prefer nothing but music, tap your coach’s thumbnail image to mute their audio track.