Your training should be built on science, not trends.
Evidence-based Reps, Sets, Fitness, And Workout Plans.
Every guide, tool, and program on Exercise Menu is grounded in peer-reviewed research — not trends, not opinions. I’ve spent 7+ years coaching 257 clients, and this site is where science meets real-world training.
Our Success Rates
257
Clients Trained
7+
Years of Experience
95%
Client Satisfaction Rate
3
Expert Team Members
Sadia's path from research to real coaching
Welcome to Exercise Menu: Where Science Meets Your Training
Most fitness advice online is recycled opinions dressed up as facts. Exercise Menu is different. Every guide, calculator, and training recommendation here is backed by peer-reviewed research and refined through 7+ years of coaching real clients — because you deserve answers that actually work.
Are you...
- tired of following workout plans that aren't backed by any real science?
- struggling to figure out the right reps, sets, and training volume for your goals?
- confused by conflicting fitness advice from a hundred different sources?
- ready to train with a plan built on research — not Instagram trends?
- looking for free, evidence-based tools to take the guesswork out of your training?
- wanting to build muscle, lose fat, or improve endurance — and actually understand why your program works?
Research-Driven Fitness and Coaching Support by Exercise Menu
Home Workouts
No gym? No problem. Our home workout programs are designed using the same evidence-based training principles we apply to every program. You get structured routines with the right reps, sets, and progression — all built around the equipment you actually have.
Gym Workouts
Whether you're training for muscle growth, fat loss, or endurance, our gym programs give you a clear, science-backed plan. Every exercise, rep range, and rest period is grounded in research — so you stop guessing and start seeing results.
Nutrition & Diet
Training is only half the equation. Our nutrition guides break down calories, protein targets, and meal timing using peer-reviewed research — not fad diets. You get practical advice that fits your lifestyle and supports your training goals.
Your Fitness Goals Are One Call Away
Frequently Asked Questions
Absolutely. Whether you are just starting out or returning after a long break, our content and services are designed for all fitness levels — beginner to advanced.
Not at all. We provide both home and gym workout routines. Many of our programs require zero equipment and can be done anywhere.
We understand injuries firsthand. However, we strongly recommend consulting your doctor or physiotherapist before starting any program if you have a pre-existing injury or medical condition.
Absolutely. Our programs are designed for both men and women. We specialize in women’s fitness, weight loss, and strength training tailored to female bodies.
We recommend starting with 3 days per week, allowing rest days in between for recovery. Consistency matters more than intensity — especially in the beginning.
Yes. We offer remote fitness coaching, personalized workout plans, and nutrition guidance. Contact us or visit our Services page to learn more.
Simple — browse our blog for free fitness guidance, or visit our Services page to book a personalized coaching plan. You can also contact us directly through our Contact page.