Question 1

Do I need to be cleared by my provider first?

Accepted Answer

Yes. Every arc program assumes a physician, physical therapist or chiropractor has cleared you for independent exercise. If that hasn't happened yet, it comes first. Their instructions override the program at any point.

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Question 2

Is this physical therapy?

Accepted Answer

No. arc is corrective exercise, not medical treatment. It starts where physical therapy ends: you're cleared, you're mostly comfortable day to day, and you're unsure how to get back to real training. If you're still in treatment, finish it first.

Question 3

Which programs are there?

Accepted Answer

Back to Strength for the lower back, Rebuild Your Knees for the knee, and Strong Shoulders for the shoulder. The pregnancy programs sit in their own category, one per trimester.

Question 4

I haven't been injured. I've just been away from the gym a long time. Is arc for me?

Accepted Answer

The three corrective programs are each built around one joint. If nothing hurts and you're simply out of practice, tell us your history through the contact page and we'll say whether one of them fits.

Question 5

Can I use arc while I'm pregnant?

Accepted Answer

Yes, through the pregnancy programs: one per trimester, in a version for people who already train and one for people new to the gym. They're for uncomplicated pregnancies, with your OB or midwife's go-ahead. The corrective programs aren't written for pregnancy.

Question 6

What if I still feel some discomfort?

Accepted Answer

Some discomfort is normal when muscles that have been idle start working again, and the weekly pain check-in is there for it. Sharp pain, numbness, tingling, or anything spreading is different. Stop and talk to your provider before you continue.

Question 7

How long does a program take?

Accepted Answer

There's no fixed finish date. Each program runs in three phases, Rebuild, Reinforce and Rise, and you move to the next phase when you pass its checkpoints.

Question 8

What do I see each week?

Accepted Answer

The current week only: your sessions, sets, reps and tempo, a video of each exercise, and the trainer tip for it. Each set has a row where you log the weight you used. The next week opens when you get there.

Question 9

How long are the sessions?

Accepted Answer

Gym sessions run about 45 to 60 minutes, including the warm-up. The back and knee programs add two walks or bike rides a week on top.

Question 10

Do I need a gym?

Accepted Answer

Yes. The programs are written for a commercial gym: cables, machines, dumbbells and kettlebells. The first phase leans on bodyweight and bands, but you'll want the gym from early on.

Question 11

Can I follow more than one program at a time?

Accepted Answer

No, one at a time. Once you start a corrective program, you can't start another plan until you've finished it. Regular training plans are coming, and if you're on one and start a corrective program, the regular plan pauses and picks up again when the corrective program is done.

Question 12

Can I download the whole program?

Accepted Answer

No. You work from one week at a time, which keeps you on the right step and stops anyone skipping ahead.

Question 13

What is the weekly pain check-in?

Accepted Answer

At the end of each week you rate every exercise from that week green, amber or red. Green is no pain, amber is mild pain or discomfort, and red is too much discomfort to complete the movement. Next week opens once you've rated them all.

Question 14

What happens on amber or red?

Accepted Answer

Amber repeats that exercise next week with the same weight and reps. Red replaces it with an easier version. Green moves it on to next week's plan. Every exercise has up to two easier versions, and the second is the last step down.

Question 15

Does the check-in apply to the pregnancy programs?

Accepted Answer

Yes. The pregnancy programs use the same weekly pain check-in as every other program, with the same green, amber and red.

Question 16

How much does arc cost?

Accepted Answer

$39.99 a month, or $399 a year. Either way, every program is included.

Question 17

Is there a free trial?

Accepted Answer

No. The monthly plan is the low-commitment way in, and you can cancel from your account at any time.

Question 18

What happens if I cancel?

Accepted Answer

You keep access until the end of the period you've already paid for. Then it closes.

Question 19

When can I join?

Accepted Answer

Membership opens when the member platform launches. Until then, the contact page is the way to ask questions or tell us you're interested.

Question 20

Will my clinic hear how I'm doing?

Accepted Answer

Not from arc. Your check-ins adjust your own program and don't alert anyone, and arc doesn't share your data with your clinic unless you separately authorize it in writing. If something worries you, the stop signs in your program tell you when to go back to them.

Question 21

I was referred by my physical therapist or chiropractor. Does that change anything?

Accepted Answer

Sign up by scanning the QR code your clinic gave you, so your account is linked to them. Referred patients are exactly who arc is built for, and any restrictions from your clinic still apply.

Question 22

I'm a clinician. Can I read a program before I recommend it?

Accepted Answer

Yes. Ask through the contact page and we'll send you the program to read first.

Frequently asked questions