For friends who lift
The group chat says 'tomorrow'. The Pact knows if tomorrow happened.
You don't need the same plan — one lifts, one runs. In a Pact you each commit to your own thing and see each other's status and weekly consistency. When someone's behind, a Nudge says it so you don't have to.
You say
“My friend and I want to keep each other accountable at the gym”
Committo builds
Sport
Hit the gym 3× a week
Choose your target
Train 2× a week
EasierTrain 3× a week
Recommended3× gym + 1 long run
Challenge+ one link invites Jonas — he picks his own
Different goals. Same seriousness.
Each of you picks your own commitment. You see title, status, and weekly consistency — never each other's numbers. One tap sends a Nudge when they stall, a Nice when they show up.
1Commit — each your own
Pact
Week 6 of 12
2See each other's standing — and the weeks
You · Gym 3× a week
this weekmet ✓·cycleOn track
Jonas · Morning runs
behind this week
3The nudge lands
invite with one link·they see status, never your numbers·free, forever
The evidence behind this
We grade what we lean on, and we show the grade. A is settled science; B is real but modest or genuinely contested — we say so rather than quietly leaving it out.
A brisk half-hour, five days a week, is associated with 31% lower risk of dying in any given year — pooled from 661,000 people. And the steepest gain is the first one: going from nothing to something.
ASources and the caveat
Sources
- Arem et al. 2015, JAMA Internal Medicine 175(6) · doi:10.1001/jamainternmed.2015.0533
- Bull et al. 2020 (WHO guidelines), BJSM 54(24) · doi:10.1136/bjsports-2020-102955
The caveat
Cohort data with self-reported activity — but dose-response, mechanism, and consistency make this about as close to causal as observational evidence gets. Steps variant: the curve flattens around 6,000–10,000 steps/day (Paluch 2022) — the round 10,000 is marketing, not science.
Strength training isn't only for looks: 30–60 minutes a week is associated with 10–17% lower all-cause mortality — independent of whatever cardio you do.
A-Sources and the caveat
Sources
- Momma et al. 2022, British Journal of Sports Medicine 56(13) · doi:10.1136/bjsports-2021-105061
The caveat
Smaller literature than aerobic exercise; whether higher volumes help or plateau is unsettled ("unclear" per the authors).