Workout Slot Machine
Set your equipment and time, pull the lever, get a workout.
Set your equipment and session length, pull the lever, and get an instantly dealt workout with sets, reps and rest.
How this is calculated
Methodology & sources
- Rep / set / rest schemes: American College of Sports Medicine position stand, "Progression models in resistance training for healthy adults," Med Sci Sports Exerc 2009;41(3):687-708
- Exercise database: wger — open-source exercise API (data licensed CC BY-SA), fetched live and cached in your browser
- LoseSize deal rules: Compound-first draw, no same-muscle back-to-back, 40 s per set assumed — LoseSize engineering choices, not ACSM guidance
Privacy — how your data is handled
All math runs in your browser on your device. Nothing you type is sent to a server,
and saved results live only in this browser's local storage. Tools that use live
public data (food databases, weather) request only what they need to display.
👟 Practical toolkit tip — Simple Pocket Pedometer or Wrist Step Counter
Why it helps: Tracking daily step volume (7,500–10,000 steps/day) prevents subconscious NEAT drop-off when you are in a calorie deficit.
Pro tip: A 15-minute brisk walk after dinner adds ~1,600 steps and blunts post-meal blood glucose spikes.