When life gets in the way

Most plans assume every week is a good week, and fall apart on the first one that is not. Stay Ready is built around the bad ones. The rule underneath everything in this chapter is the same: the app advises, it never gates. Start session always works. What changes is what the session is.

A short night

Readiness drops, and Today says so. The launcher offers a Lighter version of the session next to the planned one. If the plan was written before the short night, the same-day adjustment banner tells you what changed in the session and why. Sleep debt, reachable from Today, shows how far behind you are and what it is costing.

Something hurts

Joint health is the place for anything that hurts. Flag a joint and a short triage asks where and how it feels, gives you an assessment, and tracks the trend over time. A flagged joint changes the training: exercises that load it are swapped or lightened, and the post-workout pain check asks whether it got better or worse. When it improves, the app offers a retest rather than assuming. None of this is medical advice, and the app says so; it is a way to keep training around a problem instead of stopping entirely or training through it blind.

Sick, or just not there

Say so in the check-in. Low readiness does the rest: a lighter session, or a mobility session, or a rest day that is a suggestion rather than a locked door. When you come back, loads start from where you are, not from where the calendar says you should be.

A different gym

Pick a gym profile for the place you are, or tell the app you are at a different gym from inside the session, and the session is reshaped to the equipment that is actually there. The plate calculator and the substitutes follow.

No time

Set a session time limit and the session is trimmed to fit, keeping the work that matters most and dropping what can wait.

A missed week

The program does not pile missed sessions up as debt. The rotation moves to the next session, the schedule editor lets you shift days, and the loads re-plan from your recent history rather than from the week the calendar says it is. At the week three to four check-in the app asks whether the block needs adjusting. When the signs of fatigue stack up, it suggests a deload and explains why. If you deliberately drop weight to fix your form, HP is protected while you rebuild rather than reading the drop as lost strength.

Food on a bad week

The calorie target follows the planned day, so a rest day you did not plan for is still fed correctly. The trend weight and the nutrition check-in move the targets over the following weeks. One bad day of logging does not change anything; a pattern does.