FITT Plan Template — Create Your Ideal Workout Plan

Do you ever feel confused when trying to create a workout routine? Or perhaps you’ve been working out, but aren’t seeing the results you hoped for. The FITT principle can help! It’s the secret ingredient to building a workout routine that works for you.

FITT is an acronym for Frequency, Intensity, Time, and Type. It’s a straightforward, but effective framework. It allows you to build a nutritious workout schedule to achieve those fitness goals. With FITT, workouts are customized, progress is easier to monitor, and injury risk decreases dramatically.

What is the FITT Principle?

So, let’s discuss each component of the FITT principle. Master these pillars, and you’ll create a well-rounded fitness routine.

Frequency

How often do you exercise? It depends! Someone who is a beginner should go slower, perhaps 3 days a week. If you’re more advanced, increase that to 5 or 6 days.

Beginner: 3 days/week
Intermediate: 4-5 days/week
Advanced: 5-6 days/week

Don’t forget rest days! Muscles require ample time to heal and regenerate. Consistency is also key. Set a schedule you can actually follow.

Intensity

Intensity is how much you push. There are a number of ways to assess this. You could use heart rate. And then there is Rate of Perceived Exertion (RPE). RPE is fancy talk for “how hard do I think I am working?” If your goal is cardio, amp up the intensity. Want to build muscle? Lift heavier weights.

Time

This is the duration of each workout. The cardio sessions may be 30-60 minutes. Plan to spend up to 45 to 75 minutes during strength training. Make sure to warm up before and cool down after performing each of these exercises. They are essential to avoiding injury.

Type

What type of other exercise are they doing? There’s cardio. Then strength, flexibility and balance exercises. Try to mix things up! Keep your workouts varied so you won’t plateau. In addition, it targets different muscle groups.

FITT Guidelines for a Weight Loss Workout Plan

Here’s a sample FITT plan if weight loss is your goal.

Frequency: 4-6 days a week. Monday, Tuesday, Thursday and Saturday?
Intensity: Moderate-to-vigorous. You should feel challenged!
Duration: Each session: 30-60 minutes Alternate it between cardio and strength.
Type: Cardio (running, swimming, cycling). Include strength training (body weight exercises, lifting).

Example exercises:

Cardio: Walking quickly, jogging, cycling.
Strength: Squats, push-ups, lunges (60 minutes).

These Exercise Also Adjusted to Your Fitness.

Press Release Example for Gain Muscle

Want to pack on muscle? Wasting time on the couch doing nothing no more.

Frequency: 3-5 days a week. Muscle growth requires rest.
Intensity: High. Aim for 60-80% of your 1RM. (That’s the most weight you can lift at once.)
Time: 45-75 minutes a session. Have a set plan[sets + reps]
Type: Strength training. Target major muscle groups.

Example exercises:

Compound: Squats, deads, bench press.
Isolation: Bicep curl, triceps extension.

Its name is progressive overload. You must constantly ramp up the weight, or the reps and sets.

Example of FITT Plan for Better Cardiovascular Health

This example of a FITT plan will help keep your ticker in tip-top condition!

Frequency: 5-7 days a week. Consistency is key.
Intensity: Moderate. You should be able to have a conversation but not sing.
Time: 30-60 minutes. This can be divided up into smaller pieces.
Type: Aerobic activities. Think of walking, jogging, swimming, dancing.

Choose activities you enjoy doing. Something that you can do for the long haul.

Adapting Your FITT Plan

You are set in stone? Your FITT plan isn’t. It should change as you do.

Listen to Your Body

Notice aches and pains. Avoid pushing into any sharp pain. If you’re fatigued, take a rest day.

Progressive Overload

If you want to continue getting better, you have to push yourself. They need to slowly ramp up the frequency, intensity or duration of their workouts.

Re-evaluate Your Goals

As you become fitter, your goals can change. Revisit your FITT plan often. Tailor it to your new objectives.

Conclusion

Follow the FITT principle for better fitness routine. Frequency, Intensity, Time, and Type come together. It helps you tailor a personalized, effective workout. Use what you have learnt to create a program tailored for you. Just don’t forget to listen to your body. Respond to your growth and your change by adapting your plan. What are you waiting for? Get started today!