Damage measures effort against your own best. Each set gets an estimated 1-rep max: weight × (1 + reps ÷ 30), with bodyweight counted as 20 kg. A set at your best for that exercise deals 100 damage. Lighter sets deal less (70% of your best deals 49), and a new record deals up to 156. The first set of a new exercise sets your baseline at 100.

Foes have a weak spot. Exercises for that muscle group deal 1.5× damage. The featured foe changes daily; you can pick any unlocked foe before your first set.

XP per set = 10 + damage ÷ 10. A new record gives +25 XP. Beating your best set from the last session of that exercise gives +15 XP, once per exercise per quest. Finishing a quest gives 100 XP; defeating its foe gives another 50 XP.

Levels unlock new foes and story chapters. Gear gives small permanent bonuses from the moment you earn it.

Streaks: one rest day is allowed between training days, and each camp day bridges one more (2 camps per week, 3 with the Ember Charm). Camp grants no XP. Vitality grows with your streak; Strength per 1,000 kg lifted; Endurance per 100 reps.

The weekly boss resets each Monday in your local timezone. All sets count toward its 3,000 HP. Defeat it for 500 XP.

Classes choose your starting exercise and quest length. They do not change damage or rewards.