FORGE EDUCATION LAB

Train with your eyes open

This is the interactive classroom behind the barbell. Pull on the models, change the numbers, and watch the why behind lifting, effort, and fuel come to life — built for beginners, useful for everyone.

Enter the Squat Lab Browse all models

FEATURED MODEL

Start with the Squat Lab

The lift everyone wants to get right. Step through a rep and see exactly what changes as you move.

FLAGSHIP MODEL

BIOMECHANICS LAB

Squat Lab

Move through the rep and watch the squat change. See how depth, torso angle, and bar position shift the load on your hips, knees, and back — the same leverage your coach watches for.

Bar path
Depth
Torso angle
Moment arms
Muscle demand

Open the Squat Lab

MODEL GALLERY

The whole lab

Every model is a hands-on tool, not an article. Pick what you want to understand and start pulling on it.

Muscle Lab

Mechanical Tension

See why muscles actually grow. Change load, effort, and muscle length and watch the training signal shift.

Load
Effort
Range of motion

Open model

Effort Lab

Perceived Exertion (RIR)

Learn how hard a set should feel. Slide from easy reps to true failure and see growth signal vs. fatigue cost.

RPE
Reps in reserve
Fatigue

Open model

Movement Lab

Resistance Curves

Understand why a lift feels hardest at the bottom, middle, or top — and how to pair exercises around it.

Bottom
Mid-rep
Lockout

Open model

Movement Lab

Planes of Motion

Drag the model and watch the dominant plane change. See how exercises move forward, sideways, and through rotation.

Sagittal
Frontal
Transverse

Open model

Fuel Lab

Energy Balance

Add food, add activity, and watch the balance move. See why intake adds up faster than most people expect.

Intake
Output
Trend

Open model

Fuel Lab

Nutrition Strategy

Build an estimated calorie target, macro range, and an example day of eating around your goal and preferences.

Calories
Macros
Meal plan

Open model

Biomechanics Lab

Coming soon

Deadlift Lab

Hip hinge mechanics, bar distance, and setup faults — visualized from the floor to lockout. In the workshop now.

Hip hinge
Bar distance
Setup faults

In the workshop

Biomechanics Lab

Coming soon

Bar Path Lab

Trace the line the bar should travel and see how drift away from the body changes the work. In the workshop now.

Vertical path
Drift
Efficiency

In the workshop

LEARNING PATHS

Not sure where to start?

Follow a path built around your goal. Each step links straight to a model you can explore right now.

Brand new

Beginner Strength

Start with how lifts feel, how hard a set should be, and how fuel works. No jargon, no intimidation.

Refining lifts

Barbell Technique

Dial in positions and leverage. See how joint angles and movement direction change the demand on the bar.

Building muscle

Muscle Growth

Understand the levers that actually drive growth: tension, effort, and where an exercise challenges the muscle.

Fueling right

Nutrition Basics

Learn how energy balance works, then build an example plan around your goal, activity, and preferences.

Learn it here. Apply it in training.
Track it in the Forge app.

Learn it here
Pull on the models until the why clicks.
Apply it in training
Take it to the bar with a coach in your corner.
Track it in the Forge app
Log every set and watch the numbers move.

Explore the Forge App

Train with your eyes open

Start with the Squat Lab

Squat Lab

The whole lab

Mechanical Tension

Perceived Exertion (RIR)

Resistance Curves

Planes of Motion

Energy Balance

Nutrition Strategy

Deadlift Lab

Bar Path Lab

Not sure where to start?

Beginner Strength

Barbell Technique

Muscle Growth

Nutrition Basics

Learn it here. Apply it in training. Track it in the Forge app.

Learn it here. Apply it in training.
Track it in the Forge app.