An AI coach for training and nutrition — the core is free
The coach-friend who won’t let you quit
PonPon gets to know you first — your goal, your gear, your schedule, the knee that acts up sometimes. After that you don’t manage the plan: today’s session is put together in the morning around what you actually did yesterday, and your working weights follow your last set, not a calendar.
2 minutes · no credit card · the core is free forever
What brings you here?
Morning! Three workouts this week — great pace. Back & biceps today, 40 min. Ready?
Sound familiar?
“I never know where to start. What if I do it wrong and hurt myself?”
Tell PonPon about yourself in your own words — two minutes, no jargon. You get a plan built for your body and your gear, every exercise comes with a video and plain-words technique, and the starting weights are suggested honestly, on the careful side. Even the warm-up is already in there. You’re not guessing anymore.
“I’ve started a hundred times. Somewhere around week three, I always quit.”
That week is exactly what PonPon was built for. Miss a day and nothing burns down, nobody scolds you — the plan quietly bends around your week, and your coach writes the way a friend would: no pressure, just “want to do ten minutes today?” Most apps are made for your best week. PonPon is made for your worst one.
“Counting calories feels like a second job. I lasted nine days.”
Here you just snap the plate, say it out loud, or type “had chicken and rice” to your coach — and it’s logged, protein and all. No barcode hunting, no database archaeology. Logging lunch takes about as long as reading this sentence.
“A real trainer costs a fortune — and honestly, at the gym I feel like everyone’s watching.”
PonPon gives you the part you’d actually pay a trainer for: he builds your plan, keeps an eye on your progress and answers at eleven at night. The plan, the workouts, the food log and the coach in chat cost nothing; the deeper AI loops are $8 a month, not $80 an hour. Your living-room floor, two dumbbells, one resistance band: he works with what you have. And nobody’s watching.
If any of that sounded like you — yes, this is the one you’ve been looking for. Give it two minutes.
What is PonPon?
PonPon is an AI personal trainer that lives in your browser. He builds your workouts and meals around the life you actually live, reads dinner from a photo, and re-composes today’s session each morning from what you did yesterday. The core — plan, workouts, food log, coach in chat — is free forever; the deeper AI loops come with Pro at $8 a month.
How it works
- 1
Tell PonPon about yourself
Two minutes, in your own words: what you want, what you’ve got at home, what hurts. No forms that feel like a tax return.
- 2
Get a plan that fits your life
Workouts and meals shaped around your equipment, your schedule and your injuries — not a template with your name pasted on top.
- 3
Live — the plan adapts
Check in day by day. Gone for a week? Nothing resets. The plan quietly rebuilds around where you are now — and your coach asks how you’re doing, not where you’ve been.
What happens while you're not in the app
Three loops run between your sessions. None of them ask you to fill anything in.
One thought a day — or none
ProOnce a day the coach looks at yesterday's logs, your plan and your last conversation, and decides whether there's anything worth saying. Usually there isn't, and it stays quiet. This is not a notification feed: one message at most, and never before six in the morning.
Today's session is assembled this morning
ProNot pulled from a schedule written a month ago: the model builds today out of yesterday's performance, your soreness and your sleep. The weekly frame still holds — volume and movement patterns are checked against it — and every working weight is calculated by the engine, never by the model.
Your last set moves the next one
Beat the prescription or fall short of it by more than 8%, and your working weights are recalculated before the next session — automatically, for everyone, no subscription. Fall short twice in a row and the plan eases the intensity instead of driving you into a wall.
What's inside
A coach who remembers you
Not a scripted bot: he remembers the shoulder that bothered you in March, notices when your squat creeps up, and answers like someone who’s actually been paying attention. Any hour, any day.
Meals by photo or voice
Point the camera at your plate, or just tell him what you ate — calories, protein, fat and carbs sort themselves out while you eat.
Streaks that forgive
Freezes, streak repair, and no dramatic reset over one rough day. Built for people with jobs, kids and hard Mondays — not for robots.
A plan that lives
New city? No gym this week? Knee acting up? Just say so — the program rebuilds itself in about a minute, and it still makes sense.
You can tell it — and show it
Three places where typing gets in the way. So you don't type.
Log a set out loud
Between sets you say “twelve, easy” — reps, weight and how hard it felt are written down, and the coach answers out loud so you never have to look at the screen. Nothing ambiguous gets logged: if it isn't sure, it asks again.
Your browser does the recognition (Chrome, Edge, Safari — Firefox has none) and it may send audio to its own vendor. We never record or store it. Free, no limit.
Form check from a clip
ProFilm one set, up to 15 seconds. The clip stays on your phone: about ten frames are cut from it right here and read against the known mistakes for that exact exercise. You get a verdict, up to three things to fix, and one thing you're already doing right.
Four checks a month on Pro. It's a careful eye on stills, not motion capture — a second opinion, not a verdict on your body.
Body fat from a photo
One or two photos instead of a dropdown you'd have to guess at. You get a range and a confidence level, never one confident number — and if too little is visible, it says so and refuses to write anything into your profile.
Asks for a separate consent before your first photo. A visual estimate is not a caliper and not a DEXA scan.
What happens to a photo, a clip and your voice
We ask for your camera and your microphone, so here's the plain version. Every line below describes what the code actually does.
Images are never stored
Body photos and video frames live inside the request and are gone with the answer. The database has no column to put an image in — and a test fails the build if anyone ever adds one. What stays is the text: the verdict, or the range.
The photo goes to exactly one place
To the AI vision model that produces the estimate, and nowhere else. Before your first photo you tick a separate consent, apart from the account terms — and a saved estimate can be deleted at any time.
We don't record audio
Voice logging never reaches our servers: your browser does the recognition, and only the recognized line leaves it. The browser itself may send that audio to its vendor — Google or Apple. That's their engine, not ours, and we'd rather say it than let you assume otherwise.
Food photos are your diary — those we keep
Those we do store, because they are your log. Export takes them with you; deleting your account erases them — from the live database immediately, from encrypted backups within 30 days.
Built for your life — whatever it looks like right now
Most apps assume a tidy life with a gym and free evenings. PonPon assumes yours.
On a GLP-1 medication
Losing weight on Ozempic-type meds is exactly when your muscle needs protecting. PonPon keeps protein and strength front and centre — and when you come off the medication, it walks the transition with you.
Pregnant or postpartum
Say it once — and both your calories and your training adapt. No risky positions, no deficits, no pressure: the careful version is the default, and the app itself enforces it.
Keto, fasting windows, Ramadan
Your way of eating is respected, not argued with. Targets follow keto or low-carb, and meal plans fit your eating window — including sunset-to-dawn.
Night shifts
Tell the coach when you actually sleep. Reminders arrive when you're awake, and your meals count around your real day — not the calendar's idea of one.
Training seated or in a wheelchair
One switch — and the whole plan is built for a seated setup: serious upper-body programming, nothing on the list you can't do.
Trips and hotel gyms
A week away with two dumbbells? Travel mode narrows every suggestion to what's actually around — and pauses the guilt until you're home.
Safety is built in — as code, not promises
The coach picks only from an expert-curated exercise list it cannot step outside of. And the limits that really matter are enforced by the app itself:
- Pregnancy and postpartum change both your calories and your training — automatically, on every screen.
- Eating-disorder protections work at any weight — not only below some BMI line.
- On a truly dark day, the coach drops the fitness talk and points you to real human support.
- In recovery? PonPon will never suggest «just one drink». Not as a reward, not ever.
Why people stay with PonPon
Everything a good trainer gives you — the plan, the watchful eye, the “don’t worry, we’ll adjust” — without the price tag or the pressure.
| PonPon | Fitness apps | Personal trainer | |
|---|---|---|---|
| A plan made for you | generic templates | ||
| Adapts when life happens | at the next session | ||
| Meals from a photo | manual logging | ||
| Available 24/7 | |||
| Never judges | — | depends | |
| Price | free core · Pro $8/mo | paid subscription | $50–100 a session |
Free core. Pro for the loops that run on their own.
The part that gets you training, and keeps you training, costs nothing and always will. What costs real money every single day — the thinking that happens while you're away — is what Pro pays for.
Free
Forever, no card
- Your plan from the two-minute intake: workouts, warm-up, technique videos, timers — works offline in the gym
- Food diary by photo, voice, text or barcode (two photos a day)
- Coach in chat — three messages a day
- Working weights recalculated from what you actually lifted
- Activity and cardio, forgiving streaks, the safety limits, full export and one-click deletion
Pro
$8/month · or $60 a year — $5 a month
- The morning round, every day
- Today's session composed by the model on every training day
- Program reviews: exercise swaps and rebuilds the coach proposes and you approve
- Form check from video — four a month
- A day's menu on demand, plan rebuilds whenever life changes, program import from photos
The limits are soft. Hit the chat ceiling and the coach keeps talking on a lighter model — no paywall inside something you've already paid for.
The first two weeks of Pro are free — and they don't start on day one. They start after your third logged workout, when there's finally something worth analysing. No card.
Meet PonPon
He cheers your workouts, naps while you rest, and is genuinely proud of you. The worst thing that happens if you disappear for a while? He falls asleep waiting. That’s it. No guilt trips, ever.
Not into game mechanics? One switch in your profile turns them off.
Your data is yours
Export everything or delete your account — one click, any time. No ads and no data selling: the subscription is how this is paid for, which keeps the incentives simple.
Read the privacy policyFrequently asked questions
What is PonPon?
PonPon is an AI personal trainer that works in your browser as an app. It builds a workout and nutrition plan around your life, checks in with you daily, and adjusts the plan as circumstances change — supportive coaching without guilt or shame.
How does the AI coach create my training plan?
You answer a few questions in your own words — goal, experience, equipment, injuries. PonPon generates a personal workout and nutrition plan in about two minutes, then adapts it week by week based on what you actually do.
What does PonPon cost?
The core is free forever, no credit card: your plan, workouts with video and technique, the food diary, activity tracking, and a few coach messages a day. Pro is $8 a month or $60 a year and adds the loops that run on their own — the daily morning round, the AI-composed session, program reviews and form check from video. The first two weeks of Pro are free and start after your third logged workout.
How does meal logging by photo work?
Take a photo of your plate or describe the meal by voice — PonPon estimates calories, protein, fat and carbs automatically. No barcode hunting or database searching.
Do I need a gym or special equipment?
No. PonPon builds the plan around whatever you have — a full gym, two dumbbells at home, or just your bodyweight — and rebuilds it in about a minute when your setup changes.
Is PonPon a medical service?
No. PonPon is a fitness and lifestyle coach, not a medical service. If you feel pain or have a health condition, consult a doctor before training.
What happens to my photos, videos and voice?
Frames from a form-check clip and body-scan photos go to the AI vision model and are never stored: the database has no column to hold an image, and a test fails the build if anyone adds one. Only the text is kept — the verdict or the body-fat range — and you can delete it. Voice logging is done by your browser's own speech engine, which may send audio to its vendor; we never record or store audio. Food photos are part of your diary, so those we do keep — and deleting your account removes them.
Does the coach message me on its own?
At most once a day, and most days not at all. Once a day it looks at yesterday's logs, your plan and your last conversation, and decides whether there is one thing worth saying. If there isn't, it stays quiet — silence is a decision here, not a bug. That daily round is part of Pro.
Mobile apps
PonPon for iPhone & Android is coming
Same coach, same account — plus real push notifications and Apple Health / Health Connect sync. Beta testers get it first.
Start today — the not-quitting part is his job now
Two minutes to your plan. Honestly, that’s all it takes.
2 minutes · no credit card · the core is free forever