Fitness Goals

Table of Contents

Overview

How Fitness Goals Impact Your Workouts

Choosing the Right Fitness Goal for You

Understanding Fat Loss vs. Weight Loss

How Fitbod Helps with Fat Loss

How to Select or Change your Fitness Goal

Fitness Goal: FAQ

Can I change my Fitness Goal?

Does Fitbod automatically adjust my Fitness Goal based on my progress?

Which Fitness Goal is best for building muscle?

What’s the difference between Strength Training and Bodybuilding?

Which Fitness Goal should I choose for weight loss?

Is there a Fitness Goal for body recomposition (losing fat while gaining muscle)?

Which Fitness Goal is best for sports performance?

Can I combine multiple Fitness Goals?

How to Combine Fitness Goals

How often should I change my Fitness Goal?

Do I need to adjust my training split based on my Fitness Goal?

Does my Fitness Goal affect the Cardio Recommendations in my workouts?

Overview

Your Fitness Goal in Fitbod determines the type of exercises, sets, reps, and intensity levels recommended in your workouts. Choosing the right goal ensures that your training aligns with what you want to achieve—whether it’s building muscle, increasing strength, losing weight, or improving overall fitness.

You can change your Fitness Goal at any time without losing your workout history, allowing you to adjust your training as your needs evolve.

How Fitness Goals Impact Your Workouts

Each Fitness Goal affects your workouts in the following ways:

• Exercise Selection: Different goals prioritize different types of exercises (e.g., compound lifts for strength, isolation exercises for muscle growth).
• Reps & Sets: Some goals focus on high reps with lighter weights, while others emphasize low reps with heavier weights.
• Rest Periods: Strength-focused goals may include longer rest periods, while endurance-based goals have shorter rest times.
• Cardio Recommendations: Some goals incorporate more cardio-based exercises to support fat loss and endurance.

Choosing the Right Fitness Goal for You

Strength Training

• Focus: Building strength and improving movement efficiency.
• Workout Style: Compound lifts targeting large muscle groups (back, chest, legs) with some accessory work.
• Best For: If you want to progressively lift heavier weights and improve overall strength.

Bodybuilding (Hypertrophy)

• Focus: Increasing muscle size and definition.
• Workout Style: High-volume resistance training with moderate weights and isolation exercises.
• Best For: If you want to build muscle mass and sculpt your physique.

Muscle Tone (Circuit Training)

• Focus: Enhancing muscle tone and burning fat.
• Workout Style: High-rep, low-weight exercises in a circuit format to keep your heart rate elevated.
• Best For: If you want to improve endurance, burn calories, and achieve a leaner look.

General Fitness

• Focus: A balanced approach to strength, endurance, and overall health.
• Workout Style: Full-body workouts incorporating a variety of exercises and equipment.
• Best For: If you want a well-rounded fitness routine without a specific focus on strength or muscle gain.

Powerlifting

• Focus: Maximizing strength in the three main lifts—bench press, squat, and deadlift.
• Workout Style: Low-rep, high-weight training with minimal cardio.
• Best For: If you are training for powerlifting competitions or looking to improve your max lifts.

Olympic Lifting

• Focus: Developing explosive power and technique in Olympic weightlifting movements.
• Workout Style: Full-body training with a focus on the snatch and clean & jerk.
• Best For: If you are interested in Olympic weightlifting or improving athletic performance.

Understanding Fat Loss vs. Weight Loss

When people say they want to “lose weight,” they typically mean they want to lose fat. We put “lose weight” in quotes because weight alone is not always an informative metric—especially when strength training. As you lose fat and gain muscle, your body composition improves, but the number on the scale may not drop significantly.

How Fitbod Helps with Fat Loss

A common misconception is that exercise alone will result in substantial fat loss. While a combination of strength training and cardio plays a crucial role, the main driver of fat loss is diet and eating habits.

Fitbod helps by structuring effective strength-based workouts, which, when combined with a healthy nutrition plan, can support fat loss while maintaining lean muscle.

How to Select or Change Your Fitness Goal

1. Open the Fitbod App.
2. Navigate to the Workout Tab.
3. Select your Gym Profile.
4. Tap on Fitness Goal.
5. Choose your desired goal and Save.

Fitness Goals: Frequently Asked Questions

Can I change my Fitness Goal?

Yes! You can switch between Fitness Goals at any time to match your evolving fitness journey. Some users alternate between Bodybuilding and Muscle Tone for bulking and cutting phases, while others may switch between Strength Training and Powerlifting to focus on different aspects of strength development.

Does Fitbod automatically adjust my Fitness Goal based on my progress?

No, Fitbod does not automatically change your Fitness Goal. You can manually update it in your Gym Profile at any time to align with your evolving fitness needs. If you feel your workouts are too easy or not aligned with your goals, you can switch to a different Fitness Goal to better match your preferences.

Which Fitness Goal is best for building muscle?

The Bodybuilding (Hypertrophy) goal is best for muscle growth. This goal is designed to increase muscle size and definition over time. It focuses on:

• Higher reps (8-12) with moderate weights
• Isolation exercises to target specific muscles
• Shorter rest periods (30-60 seconds) to maximize muscle fatigue

What’s the difference between Strength Training and Bodybuilding?

Strength Training focuses on building raw strength using lower reps (4-6) and heavier weights. It prioritizes compound movements like squats, deadlifts, and bench presses.

Bodybuilding (Hypertrophy) is designed for muscle growth and definition, using moderate weights and higher reps (8-12) with a mix of compound and isolation exercises.

If your goal is pure strength, choose Strength Training. If you want muscle size and aesthetics, go with Bodybuilding.

Which Fitness Goal should I choose for weight loss?

The Muscle Tone (Circuit Training) goal is best for weight loss. This goal is designed to burn fat while maintaining muscle. It includes:

• High-rep, low-weight exercises
• Short rest periods to keep your heart rate elevated
• Cardio integrated into workouts
  ***Important Note: Circuits & Supersets are automatically enabled for Muscle Tone (Circuit Training), allowing for minimal rest between exercises to maximize calorie burn and endurance. For additional cardio, you can enable Cardio Recommendations in your Gym Profile.

Is there a Fitness Goal for body recomposition (losing fat while gaining muscle)?

Fitbod doesn’t have a specific “Body Recomposition” fitness goal, but you can still structure your workouts effectively to lose fat while gaining muscle by selecting the right goal based on your training preferences and secondary objectives.

Recommended Fitness Goals for Body Recomposition:

• General Fitness – A well-balanced mix of strength and endurance training
• Muscle Tone – Focuses on building lean muscle while maintaining a lower body fat percentage
• Strength Training – Ideal for progressive overload and muscle growth while supporting fat loss 

Since body recomposition relies on a combination of strength training, proper nutrition, and recovery, Fitbod helps by designing progressive workouts while allowing you to adjust your training as needed. You can also create multiple gym profiles to mix and match different fitness goals throughout your program.

Which Fitness Goal is best for sports performance?

If you’re training for a sport, consider:

• Strength Training for overall power and functional strength
• Powerlifting if your sport requires maximal strength (e.g., football, wrestling)
• Olympic Lifting for explosive power and speed (e.g., track and field, weightlifting)
• Muscle Tone (Circuit Training) for endurance-based sports (e.g., soccer, basketball)

Can I combine multiple Fitness Goals?

You can combine multiple Fitness Goals in Fitbod by creating multiple Gym Profiles. This allows you to switch between different training focuses throughout your routine, ensuring your workouts align with your goals.

How to Combine Fitness Goals

Step 1: Create Multiple Gym Profiles – Each profile can have a different Fitness Goal (e.g., Strength Training on some days, Muscle Tone on others).

1. 1. Open the Fitbod app.
   2. Go to the Workout tab.
   3. Tap on "Your Gym" at the top center of the screen.
   4. Tap on "New" in the top right corner
   5. Create a New Gym Profile by naming it and selecting the available equipment.
   6. Save the Profile to use it later.

Step 2: Customize Your Training Splits – Each Gym Profile can have a different Fitness Goal and training split that fits your weekly routine. Adjust the split to align with how often you train and your preferred workout structure.

Step 3: Switch Between Gym Profiles – Once you have multiple gym profiles, you can switch between:

1. Tap on “Your Gym” at the top of the Workout tab.
2. Select the desired Gym Profile to update your workout recommendations.

This method allows you to mix and match different Fitness Goals to personalize your training while keeping workouts structured and effective.

How often should I change my Fitness Goal?

You can change your Fitness Goal whenever your priorities shift. Some users adjust their goal every 8-12 weeks to match their training cycles (e.g., bulking vs. cutting). If you’re not seeing progress, consider switching to a goal that better aligns with your needs.

Do I need to adjust my training split based on my Fitness Goal?

Yes, your training split should complement your Fitness Goal:

• Strength Training & Powerlifting → Upper/Lower or Full-Body Splits
• Bodybuilding → Push/Pull/Legs (PPL) or Muscle Group Splits
• Muscle Tone (Circuit Training) → Full-Body or High-Intensity Circuits
• General Fitness → Balanced Full-Body Workouts

Does my Fitness Goal affect the Cardio Recommendations in my workouts?

Yes! Your Fitness Goal influences how much cardio is included:

• Muscle Tone (Circuit Training) → Most cardio (up to 50% of the workout)
• General Fitness → Moderate cardio (about 25% of the workout)
• Bodybuilding (Hypertrophy) & Strength Training → Minimal cardio
• Powerlifting & Olympic Lifting → Very little to no cardio

For more information about Cardio Recommendations and how you can personalize this workout feature, please visit Cardio Recommendations.