Read this first
Rauta gives you a training programme and a way to log what you did. It is not written or reviewed by a doctor, physiotherapist, or dietitian for your individual case, and nobody at Rauta has assessed your body, your injury history, or your current capacity. If you have any doubt about whether a movement is safe for you, get a real answer from a qualified professional before you load it — not from this app.
Not medical advice
Nothing on Rauta — the programme, the exercise demonstrations, the coaching cues, or any summary the app generates for you — is medical, physiotherapy, or dietetic advice, and it does not replace a conversation with a doctor or physiotherapist. This applies with particular force if you have an existing injury, a cardiovascular, metabolic, or musculoskeletal condition, are pregnant or postpartum, are under 18, are returning from surgery, or are taking prescription medication that affects exercise tolerance.
If anything here — or anywhere else in Rauta — conflicts with advice from your own doctor or physiotherapist, follow them, not this app.
Effort, never a load
Every prescription in this programme is a set count, a rep range, a target RPE, and a tempo — never a specific number of kilograms. RPE 10 means 0 reps left, RPE 9 means 1, RPE 8 means 2, RPE 7 means 3 — the higher the number, the fewer reps you had left, not more. That is a deliberate, permanent design choice, not a missing feature: Rauta does not know your one-rep max, your injury history, or your current capacity well enough to hand you a number and have that be safe.
You choose the weight that makes the prescribed effort true for you, today. Choosing that weight safely — including whether to attempt an exercise at all — is your judgment call, made with your own knowledge of your body, not a decision Rauta is making for you.
Pain is a stop signal
Ordinary training fatigue — a burning last rep, soreness the next day — is expected. Sharp, sudden, or worsening pain during a set is different, and it means stop that set, not push through it. If you are unsure which one you are feeling, treat it as the more serious one and stop.
Stop and seek care
Stop training and get medical attention for sharp joint pain, pain that worsens across a set rather than fading, numbness or tingling that spreads, chest pain, an irregular or racing heartbeat, fainting, or any injury you cannot bear weight or load on afterward.
Logging pain in the app
Rauta lets you flag a set as painful and record hip or shoulder pain and how a session felt. That is a personal record for you — something you and, if you choose to show them, your own coach or physiotherapist can look back on. It is not a monitored safety channel: nobody atRauta reviews these entries in real time, and logging a pain flag does not notify anyone or summon help.
If something is wrong, contact a medical professional directly — never through this app, and never by relying on a pain flag to do that for you.
Who this programme is for
This is general strength programming for an adult who is already training or medically cleared to. It is not individualised medical or physiotherapy treatment for a diagnosed condition, and it is not written with any single reader's specific injury history in mind, even where it includes general mobility and pain-management guidance.
Minimum age to use Rauta: [[TO BE CONFIRMED: minimum age policy — e.g. 16 or 18 — an operator/legal decision, not made in this draft]].
This is not for emergencies
Rauta is a training app, not an emergency service, and nobody is monitoring it in real time. If you think you are having a medical emergency, call your local emergency number immediately (112 across the EU) — do not look for an answer here first.