Elevate
Every
Rep.

Get app

privacy policy

Privacy Policy | Athly

01

Overview

Welcome to Athly, operated at athlypro.com. This policy explains what data we collect, why we collect it, and how you can control it.

By using Athly you agree to the practices described here. If you don't agree, please discontinue use of the site.

We don't sell your personal information to third parties.

02

Information We Collect

Automatically collected

  • Browser type, device type, and operating system
  • Pages visited, time spent, and referring URLs
  • IP address (anonymized where possible)
  • Cookies and similar tracking technologies

Voluntarily provided

  • Email address if you subscribe or contact us
  • Name or username if you comment on posts
  • Any information included in messages sent to us

03

How We Use Your Information

  • Deliver and improve workout guides, articles, and training content
  • Analyze traffic and understand how visitors use Athly
  • Serve relevant advertisements through Google AdSense
  • Respond to inquiries or comments
  • Send newsletters or updates (only if you've opted in)
  • Detect and prevent spam, abuse, or security issues

04

Cookies & Tracking

Athly uses cookies to enhance your experience and gather analytics.

  • Essential — required for the site to function (Blogger platform cookies)
  • Analytics — visitor behavior via Google Analytics
  • Advertising — placed by Google AdSense for personalized ads

Manage cookies in your browser settings or opt out of Google ad personalization at google.com/settings/ads.

05

Advertising

Athly uses Google AdSense to display ads. Google and its partners may use cookies to show ads based on your browsing history.

You can opt out of personalized ads at aboutads.info or via the Google Privacy Policy.

We may also use affiliate links. If you purchase through one, we may earn a small commission at no extra cost to you.

06

Third-Party Links & Services

Athly links to external sites — retailers, affiliate partners, and social platforms — each governed by their own privacy policies. We are not responsible for their practices.

  • Google Analytics
  • Google AdSense
  • Blogger / Google (hosting platform)

07

Your Rights

  • Access — request a copy of the data we hold about you
  • Correction — ask us to fix inaccurate or incomplete data
  • Deletion — request removal of your personal information
  • Opt-out — unsubscribe from emails or ad tracking
  • Portability — receive your data in a portable format

EU (GDPR) and California (CCPA) residents have additional rights. Contact us to exercise any of these.

08

Children's Privacy

Athly is not directed at children under 13. We do not knowingly collect data from anyone under 13. If you believe a child has shared data with us, contact us and we'll delete it promptly.

09

Policy Changes

We may update this policy to reflect changes in our practices or legal requirements. We'll revise the date at the top when we do. Continued use of Athly after changes constitutes acceptance.

10

Contact

Questions about this policy? Get in touch.

Athly Fitness

athlypro.com

privacy@athlypro.com

Everything you need to know

Straight answers about training, nutrition, and our programs

01

How many days a week should I train to build muscle?

⌄
Training

For muscle growth, 3 to 5 days per week is the sweet spot for most people. Beginners see great results training 3 days with full-body sessions. Intermediate lifters benefit from 4–5 days using push/pull/legs or upper/lower splits. Rest days are not optional — muscle is built during recovery, not during the workout itself.

02

Can calisthenics really build serious muscle without weights?

⌄
Calisthenics

100% yes. Calisthenics builds dense, functional muscle through progressive overload — the same principle as lifting weights. Once you master push-ups, pull-ups, dips, and squats, you progress to harder variations like archer push-ups, pistol squats, and muscle-ups. Our 90-Day Calisthenics Cut program is proof of what bodyweight-only training can achieve.

03

How much protein do I need per day to gain muscle?

⌄
Nutrition

The research-backed target is 1.6 to 2.2g of protein per kg of bodyweight per day. For a 70kg person, that's roughly 112–154g daily. Focus on whole food sources — chicken, eggs, fish, lentils, Greek yogurt — spread across 3–4 meals. Supplements like whey protein can help fill the gap but are never mandatory.

04

What is the best time of day to work out for maximum results?

⌄
Timing

The best time is whenever you can train consistently. Research shows only minor differences between morning and evening performance. Morning training boosts discipline and fasted fat burning. Evening training typically means more strength due to higher body temperature. Pick the time that fits your schedule and stick to it — consistency beats timing every time.

05

Should I do cardio while trying to build muscle?

⌄
Cardio

Yes — but keep it smart. 2–3 sessions of low-intensity cardio (20–30 min walks, cycling, or swimming) per week supports heart health and recovery without interfering with muscle growth. Avoid heavy HIIT on the same days as leg training. Cardio and muscle building are not enemies when programmed correctly.

06

How long does it take to go from skinny to muscular?

⌄
Results

With a solid program and consistent nutrition, most beginners notice visible changes in 6–8 weeks and a real body transformation in 3–6 months. The first year of training (called "newbie gains") is the fastest muscle-building phase of your life — don't waste it on random workouts. Our Skinny to Muscular guide is built specifically to maximize this window.