@alina.lifts2: answering questions in the comments :)) starting guide: build strength, eat regular meals with protein, and leave room for recovery. body recomposition is building muscle while reducing body fat; progress and timing vary. Thelo app uses a body scan to create a personalised workout for ur body, goals, equipment & schedule, with exercises, sets, reps & tutorials. dont copy someone else's weights or switch routines after every session. keep ur form controlled and log what u do so u know what to build on. start with the body scan in Thelo app.