Keyholder workouts: how to set training for your sub

Workouts are already one of the things keyholders ask for most. On LockedFans, keyholders have set over a hundred workout tasks and eighty workout rules. Most of them, though, are a single line: "do 50 push-ups", "go for a run". They get done once and then forgotten.

Training works differently. It pays off when it is repeated, logged and slowly made harder. That is exactly what a keyholder is good at. This guide covers how to set it up so it lasts.

Start with a weekly target, not a workout

The most useful thing you can set is a number: sessions a week. It is easy to understand, easy to check, and it survives a busy week better than a fixed schedule does.

• Start at two or three.
• Make it the thing you check in on, not individual workouts.
• Raise it only after three weeks in a row are done.

From LockedFans you can set your sub's weekly target, and it shows up on their LockedFit home screen as a ring they close.

Then give them the sessions

A target with no plan becomes "I did some push-ups". Give your sub routines to run. A simple full-body routine, three days a week, is plenty. Our beginner's chastity workout routine is a good default.

When you assign routines from LockedFans, they appear in your sub's LockedFit under Assigned to you, marked as coming from you, with every exercise, set and rep. Your sub doesn't have to remember anything. They just open it and start.

Ask for proof, the boring kind

A photo after a workout proves they were in a gym. A log proves what they lifted. When your sub shares their training with you:

• You see every session they finish: its name, how long it took, the sets and the total volume.
• You get a notification each time, so you can react the same day.
• Their personal records are visible, so you can see progress, not just attendance.

For a sub who likes being watched, that last part matters most. Someone noticed.

Rewards work better than punishments

Training is one of the few tasks that is good for your sub in itself. Don't spoil it by making it the punishment for everything else.

Rewards that work:

• Time off their lock for a perfect week (if you use lock time as currency).
• A message or a voice note when they beat a personal record.
• Choosing their own exercise for one session.

Consequences, if you use them:

• Keep them small and proportionate, such as one extra short session.
• Never longer, harder or more painful than they can do safely.
• Never as a reaction to an injury or illness.

Exercise carries real risk. Agree limits before you set anything, let your sub stop when something hurts, and remember that nothing a keyholder sets is medical advice.

Check in weekly

Once a week, look at the week together:

1. Did they hit the target? If yes, say so. If not, ask why before you decide anything.
2. Did any lift go up? Point at it.
3. Should next week change? A deload week (lighter weights) every six to eight weeks is normal, not slacking.

Getting started

Your sub signs in to LockedFit with their LockedFans account and chooses to share their training with you. From the LockedFit tool in your chat with them on LockedFans, you can then set their weekly target and assign routines.

No keyholder yet? Keyholder AI on LockedFans can set a target and a plan too, built from the same routine templates.

For more on keyholding in general, read How to be a good keyholder and Chastity tasks and challenges on the LockedFans blog.