-
Exercise Variability (Coming Soon!)
Table of Contents
How to Adjust Exercise Variability
How Each Variability Option Works
Exercise Variability: Frequently Asked Questions
Can I change my variability setting at any time?
Will this affect my saved workouts?
What happens if I switch from More Consistency to More Variability?
Is this available on both iOS and Android?
Overview
Exercise Variability in Fitbod allows you to control how much variety you experience in your workouts. Some users prefer a structured, consistent approach to training, while others enjoy frequent changes to keep workouts fresh. With this feature, you can now set your preferred level of exercise variability at the Gym Profile level, ensuring a more tailored workout experience.
How to Adjust Exercise Variability
- Open the Fitbod app.
- Navigate to your Gym Profile.
- Find the Exercise Variability setting.
- Choose from three options:
- More Consistency: Keeps 70-80% of exercises the same each week, ensuring structured progression.
- Suggested Variability (Default): A balanced mix of consistency and variety.
- More Variability: Introduces new exercises more frequently for those who enjoy variety.
- Save your settings, and your future workouts will reflect your chosen level of variability.
How Each Variability Option Works
Option Description Best For More Consistent Retains 70-80% of exercises each week, ensuring structured progression. Fitbodders focused on strength progression, structured training, and progressive overload. Balanced (Default) A mix of consistency and variety, ensuring workouts remain engaging while still allowing for progression. Fitbodders who want a balance between structured training and variety. More Variable Introduces new exercises more frequently, reducing repetition. Fitbodders who enjoy variety and want to try new exercises often.Why Use Exercise Variability
- For Progression: More consistency helps with strength gains and skill development.
- For Engagement: More variability keeps workouts exciting and prevents boredom.
- For Personalization: Allows users to align their training with their goals.
Exercise Variability: FAQ
Can I change my variability setting at any time?
Yes! You can adjust your setting in the Gym Profile whenever you like.
Will this affect my saved workouts?
No, saved workouts remain unchanged. This setting only affects newly generated workouts.
What happens if I switch from More Consistency to More Variability?
Your future workouts will reflect the new setting, introducing more variety immediately.
Is this available on both iOS and Android?
Yes, the Exercise Variability setting is now available on both platforms as a Gym Profile setting option.
-
Fitness Goals
Table of Contents
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
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 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
- Open the Fitbod App.
- Navigate to the Workout Tab.
- Select your Gym Profile.
- Tap on Fitness Goal.
- 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).
-
- Open the Fitbod app.
- Go to the Workout tab.
- Tap on "Your Gym" at the top center of the screen.
- Tap on "New" in the top right corner
- Create a New Gym Profile by naming it and selecting the available equipment.
- 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:
- Tap on “Your Gym” at the top of the Workout tab.
- 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.
-
Fitness Experience
Table of Contents
How Fitness Experience Affects Your Workouts
Fitness Experience Level Options
How to Change Your Fitness Experience
Will Fitbod Automatically Adjust My Fitness Experience?
When should I increase my Fitness Experience?
Overview
The Fitness Experience setting in Fitbod's Gym Profile is designed to tailor workout recommendations based on a user's skill level, ensuring exercises are appropriate for their experience and ability. This setting influences the difficulty of exercises, the variety of movements, and the overall workout structure.
How Fitness Experience Affects Your Workouts
Your selected Fitness Experience level impacts:
- Exercise Selection: More advanced levels unlock a wider variety of exercises, including complex movements.
- Workout Difficulty: Higher levels may include heavier weight recommendations and more challenging rep/set schemes.
- Progression: Fitbod adjusts your workouts based on your experience to help you build strength and endurance over time.
- Muscle Recovery Considerations: Affects how Fitbod calculates muscle fatigue and recovery.
Fitness Experience Level Options
To get the most out of your workouts, it’s important to start at the appropriate level based on your experience and comfort with strength training. If workouts feel too easy or too difficult, you can update your Fitness Experience in the app to better match your strength and endurance.
Fitbod offers three Fitness Experience levels:
Level
Description
Beginner
Ideal for those new to strength training or returning after a long break. Focuses on fundamental movements with simpler exercises.
Intermediate
Designed for users with some training experience. Introduces more variety and slightly more complex exercises.
Advanced
Best for experienced lifters. Includes a full range of exercises, including advanced movements like Olympic lifts and muscle-ups.
How to Change Your Fitness Experience
You can update your Fitness Experience at any time in your Gym Profile:
- Open the Fitbod app.
- Go to the Workout tab.
- Tap on your Gym Profile (top center of the screen).
- Select Fitness Experience.
- Choose Beginner, Intermediate, or Advanced based on your comfort level.
- Tap Save to apply the changes.
Fitness Experience: Frequently Asked Questions
Will Fitbod Automatically Adjust My Fitness Experience?
No, Fitbod does not automatically change your Fitness Experience level. If you feel your workouts are too easy or too difficult, you can manually adjust this setting in your Gym Profile.
When should I increase my Fitness Experience?
Consider increasing your Fitness Experience level if:
- You find your workouts too easy and want more variety.
- You have mastered the current exercises and want to challenge yourself.
- You are comfortable with more complex movements and heavier weights.
-
Recommend More, Less, or Exclude
Table of Contents
Resetting Your Excluded Exercise List
Frequently Asked Questions (FAQ)
Introduction
Like you, Fitbod just keeps getting better and better! You can now personalize your workouts, even more. With this new feature, you can tell our app to recommend exercises more, less, or never again:
- Recommend More Often: Love a specific exercise or want to master a movement? Have the app recommend it to you more often.
- Less Often: Don't love an exercise but know that it’s an important one to keep in your routines? Have the app recommend it to you less often.
- Exclude: Hate an exercise or need to avoid a movement because of an injury? Tell the app not to recommend it at all!
How To Use This Feature:
For iOS and Android
- Open Fitbod
- Select the Workout Tab in the bottom left corner
- Hit the ellipsis (“...”) next to the exercise you want to modify
4. Select Recommend More Often, Recommend Less Often, or Dont Recommend Again
*Images left to right include iOS to Android
.
Managing Exercises:
If you want an exercise back into your workout rotation, you can manage your exercise list by…
- Opening Fitbod
- Selecting the "Log" tab
- Hitting the “Settings” icon in the top right corner
- Scrolling down to "Workout Settings"
- Selecting "Manage Exercises"
*Images left to right include iOS to Android.
For additional information about our Recommend More, Less, or Exclude feature please visit our Blog.
Resetting Your Excluded Exercise List
If you would like your list of excluded exercises to be reset, please get in touch with our Support team at support@fitbod.me, and we can help facilitate that for you.
FAQ
Why do I continue to receive this exercise even after selecting 'recommend less,' or why don't I encounter any exercise despite choosing 'recommend more'?
When utilizing the Recommend More or Less feature, you can anticipate encountering exercises 20-40% less frequently or 40-60% more often.
What exactly does that mean for Fitbod users?
Your Gym Profile Settings (i.e.Fitness Goal, Experience Level, Available Equipment, Muscle Fatigue (Recovery), Muscle Split, Workout Duration, etc.) may influence whether an exercise is included in your workout regimen. You can think of it as an exercise ranking system specifically tailored to your Gym Profile configuration.
Even with Recommend More / Less, there is a possibility that you may still encounter an exercise that you’ve marked as Recommend less, due to it being a highly rated exercise for your specific Gym Profile configuration.
Alternatively, toggling Recommend More may result in the possibility of not receiving certain exercises in your workout, because they are low-ranked exercises based on your specific Gym Profile configuration or because they are typically recommended towards the end of a workout, which may not align with shorter workout durations.
If you still have questions? Please feel free to contact our Support team for additional information at support@fitbod.me.
-
Editing Workouts
In this article, you will find details and instructions on how to edit workouts in Fitbod.
Table of Contents
Replace, Delete or Reorder Exercises
Filters for Adding an Exercise
Filters for Replacing an Exercise
Edit Reps, Sets, and Weight
Within any workout (whether it is a current workout or logged past workout), you can edit the displayed reps, sets, and weight for any given exercise.
To edit reps on iOS and Android
- Select exercise
- Select number indicated as REPS
- Use keypad to edit
Important Note:
When entering high number digits (>29), the app will auto-fill this number to a single digit. For example, if you try to input 30 reps, the app will auto-fill the value to 3. This happens because the app is trying to predict the number you are trying to input. When the app auto-fills, it will auto-select the weight window (to the right). By tapping back into the reps window and ensuring the text cursor is behind the current reps digit, you will be able to add additional digits.
To add a set (Warm-Up or Working) on iOS
- Select exercise
- + Add (Warm-Up/Working) Set (may need to scroll down)
To add a set (Working) on Android
- Select exercise
- + Add Set (may need to scroll down)
Important Note:
***Adding Warm-Up Sets is not currently available on Android but we're working on implementing this feature!
***When adding a set, the app will auto-fill the reps and weight window to match the previous set.
To delete a set on iOS and Android
- Swipe left on the set
- Select Delete
To edit weight on iOS and Android
- Select exercise
- Select the window indicated as weight (Pounds/Kilograms)
- Use the keypad to edit
Important Note:
***For barbell exercises, Fitbod's Plate Calculator (only on iOS) is available by swiping right on a set! Editing the amount of weight will edit will adjust the plate calculator accordingly. For more information on our Plate Calculator feature, please visit our Plate Calculator article.
Edit Target Muscle Groups
iOS
While on the Workout screen, you can edit the muscle groups you wish to target. To do this:
- Select the filter icon in the right-hand corner
- Quick Edits
- Select/Highlight which muscle groups you want to target in your workout
- Save
Alternatively, you can select the muscle group section at the top of your workout.
Important Note:
***After editing your target muscle groups, Fitbod will generate a new workout based on the adjustment you made.
Android
While on the Workout screen, you can edit the muscle groups you wish to target. To do this:
- Select "..." icon (top right)
- Target Muscles
- Select/Highlight which muscle groups you want to target in your workout
- Save
Alternatively, you can select the muscle group section at the top of your workout.
Important Note:
***After editing your target muscle groups, Fitbod will generate a new workout based on the adjustment you made.
Replace, Delete, or Reorder Exercises
Replace an Exercise on iOS and Android
While on the Workout screen, you can replace a current exercise with a different exercise focused on the same muscle group. To do this:
- Swipe left on the exercise you want to replace
- Replace
Important Note:
***The app will provide you with a list of top recommended exercises. If you have no interest in any of the suggestions, you can scroll to the bottom of the page and select + See all [muscle group] exercises. This will allow you to search for exercises within our exercise database that focus on that muscle group.
Delete an exercise on iOS
To delete an exercise from your workout:
- Swipe left on the exercise
- Delete
Delete an exercise on Android
- Long hold on the exercise
- Drag the exercise to the Trash Bin icon (bottom left)
Reorder exercises on iOS and Android
To reorder your list of exercises:
- Start on the Workout screen
- Short hold on any exercise and move anywhere within your workout list
Important Note:
***When performing a hold action, refrain from adding pressure which might trigger a 3D Touch action (certain iOS devices only). To adjust your 3D Touch sensitivity:
- Go to your iPhone Settings
- Select "General"
- Select "Accessibility"
- Select "3D Touch"
- Adjust Sensitivity to Firm
Filter Feature
Save yourself time and effort with Fitbod's exercise filtering feature. You'll be able to quickly sort through our library of over a thousand exercises in a few quick taps. Find whatever fitness thing you need-wherther by muscle group or avaliable equipment.
Filters for Adding an Exercise
When you want to add an exercise to one of your workouts, Fitbod will first show you all the exercises in our library. You can then choose which filters you want to apply. They start with muscle and category filters. Selecting those will allow you to refine your search further with subcategories. Those are Equipment, Body Weight Only, and more.
How to use the Filter Feature for iOS and Android
Open the Fitbod app
- Select the "+" icon
- Selectthe filter icon (top-left corner)
- Begin filtering
Default Filters for Replacing an Exercise
There are default filters based on the exercise's muscle group you're trying to replace.
For example, if you replace an exercise, the app will provide you with similar exercises. They will focus on the same muscle group and based on your workout equipment. If you don't see an exercise you want to do, other filtering optiions exist. You can adjust your filter setting by Most Logged, Least Logged, Never Logged, and more.
How to Use the Filter Feature When Replacing an Exercise for iOS and Android
Open the Fitbod app
- Start a workout
- Select the exercise you want to replace
- Select the filter icon (top-right corner)
- Sort ByL Best replacements, Your Most Logged, Your Least Logged, Never Logged
- Filter by Equipment: Your Equipment, No Equipment, Same Equipment, Different Equipment
Superset/Circuit
Create a superset/circuit
While on the Workout screen, you can build a superset or circuit with the exercises you currently have in your workout. To do this:
- Start on the Workout screen
- Select "..." icon (top right)
- Build Superset
- Select the exercises you want in your superset/circuit
- Save
iOS
Android
Important Notes:
There is no limit on the number of exercises you can have in a circuit. To add exercises to your circuit (that are not currently in your workout), please visit Add Exercise to Circuit. To create a duplicate of a circuit in your workout, please visit Duplicate Superset/Circuit. If you no longer wish to superset/circuit your pair/group of exercises, please visit Unbundle Superset/Circuit.
Add Exercise to Circuit on iOS
To add one or more exercises to a circuit:
- Select "..." icon (next to circuit heading)
- Add Exercise to Circuit
- Select the exercise(s) you wish to add
- Add # Exercise(s)
Alternatively, you can also short hold on any exercise in your current workout list and drag and drop the exercise in any position within the circuit.
Add Exercise to Circuit on Android
To add one or more exercises to a circuit, you'll need to have the desired exercises within your workout beforehand.
- Short hold on the exercise in your current workout list
- Drag and drop the exercise in any position within the circuit
Duplicate Superset/Circuit on iOS
To duplicate a circuit in your workout (have two of the same circuit in the workout):
- Select "..." icon (next to circuit heading)
- Duplicate Circuit
Important Note:
***Duplicating a Superset/Circuit is not currently available on Android, but we are working on implementing this feature into the app.
***After duplicating a circuit, you can edit each circuit individually.Normalize weight in superset/circuit on iOS
To normalize weights in a superset/circuit in your workout:
- Select "..." icon (next to circuit heading)
- Normalize Weights of Superset/Circuit
Important Note:
***Normalizing weight in a Superset/Circuit is not currently available on Android, but we are working on implementing this feature into the app.
***If you receive the "Can't find weight match" pop-up, this means the difference in weight between exercises is too large for a proper set/rep scheme to be produced.
***For additional information about how Fitbod normalizes weight in a superset/circuit, please visit our How Fitbod Normalizes Weight in a Superset/Circuit article.
Unbundle Superset/Circuit on iOS
To unbundle a superset/circuit in your workout:
- Select "..." icon (next to circuit heading)
- Unbundle Superset/Circuit
Important Note:
***Unbundling a superset/circuit will not delete the exercises from your workout.
Unbundle Superset/Circuit on Android
To unbundle a superset/circuit in your workout:
- Short hold on an exercise within the superset/circuit
- Drag and drop the exercise anywhere within the workout but outside of the superset/circuit
- Repeat for all exercises withing the superset/circuit
Alternatively, you can long hold on an exercise and drag the exercise to the Trash Bin (bottom left). If you want to remove the superset/circuit completely, you can repeat this for all exercises within the superset/circuit.
Creating Your Own
With Fitbod, you can create your own workout from scratch in many different ways.
Creating Workout from Scratch for iOS and Android
- Start on the Workout Screen
- Select the ellipsis "..." (top right corner)
- Select + Create workout from scratch
Target Individual Muscle Groups for iOS and Android
- Start on the Workout Screen
- Select the ellipsis "..." (top right corner)
- Select + Create workout from scratch
- Select Target Muscle Groups
Pick a Starting Exercise for iOS and Android
- Start on the Workout Screen
- Select the ellipsis "..." (top right corner)
- Select + Create workout from scratch
- Pick a starting exercise
Important Note:
***After creating a workout, you can save the workout to use whenever you like. To do this, please go to Save Workout (below).
-
Pregnancy
Pregnancy is beautiful and transformative, but it can take a toll on the body and mind. Maintaining a fitness routine can help with both.
Please consult with your doctor before performing any physical activity while pregnant.
Fitbod has over 30 pregnancy-safe exercises perfect for your changing body! These low-impact moves range from resistance training to stretches - with a few for the foam roller, too. As always, modify the intensity of your training to your needs.
Here's how you can view the pregnancy-safe exercises in the app:
- Open the Fitbod app.
- Select the "+" icon next to the number of exercises you have to do.
- Select Categories from the bar of choices at the top of your screen.
- Scroll down to Pregnancy.
- Select the exercises you would like to perform.
If you want some specific routines, visit our blogs. Here are two:
As you know. every woman and every pregnancy is different. We're here to help but trust your body. Please, remember to consult your doctor when designing prenatal and postnatal exercise routines.
Feel free to email our Ask a Trianer program at trainer@fitbod.me if you have any questions or concerns.
-
Unit of Measurement
Table of Contents
How to Change Your Unit of Measurement
How to Change Your Unit of Measurement for a Specific Exercise
Unit of Measurement: Frequently Asked Questions
Can I set different units of measurement for different gym profiles?
Can I use a hybrid system (e.g., lbs for weights, km for distance)?
Will my past workouts update if I change the unit of measurement?
Why did my saved weights change after switching units?
Overview
The Unit of Measurement feature in Fitbod allows you to toggle between pounds (lbs) and kilograms (kgs) for weight-based exercises. This setting ensures that your workouts align with the equipment available at your gym.
***Important Note:
The Unit of Measurement setting is a global setting for the app, meaning it applies to all exercises unless manually adjusted for specific exercises.
How to Change Your Unit of Measurement
You can update your Unit of Measurement in the Fitbod app settings by following these steps:
- Open the Fitbod app.
- Tap the Log tab (bottom right corner).
- Tap the Settings icon (gear in the top right corner).
- Scroll down to the "About You" section.
- Select Unit of Measurement.
- Choose between:
- Lbs (Pounds)
- Kgs (Kilograms)
Your selection will now apply to all weight-based exercises in the app.
How to Change Your Unit of Measurement for a Specific Exercise
If you need to use a different unit for a particular exercise, you can manually adjust it.
For iOS
- Open Fitbod and start a workout.
- Tap on the exercise you want to update.
- Select More.
- Choose either Pounds (lbs) or Kilograms (kgs).
***Important Note:
This feature is currently not available on Android, but our team is working to bring it to future updates.
For Android
This feature is currently unavailable on Android. If you'd like to see it added, please share your feedback on our Feature Request Board to help us prioritize future updates.
Unit of Measurement: FAQ
Can I set different units of measurement for different gym profiles?
Currently, the Unit of Measurement setting applies globally across all gym profiles. However, we are considering adding the ability to set different units for each gym profile based on user feedback.
Can I use a hybrid system (e.g., lbs for weights, km for distance)?
At this time, Fitbod does not support a hybrid metric/imperial system. All measurements (weight, distance, etc.) follow the selected unit of measurement.
Will my past workouts update if I change the unit of measurement?
No, changing the Unit of Measurement will not retroactively update past workout logs. Your previous workouts will remain in the unit they were originally logged in.
Why did my saved weights change after switching units?
If you switch from lbs to kgs (or vice versa) and then switch back, some saved weights may be adjusted due to rounding differences. We are currently aware of the issue and are working on fixing it! In the meantime, you can attempt the following steps to resolve it:
Steps to Correct the Issue
- Open the app and navigate to Settings.
- Select Unit of Measurement.
- Choose Lbs (Pounds) as the unit.
- Press Back to return to the previous screen.
- Go to Unit of Measurement again.
- Switch to Kgs (Kilograms).
- Press Back to save the setting.
- Restart the app and check if the issue is resolved.
-
Reps in Reserve (RiR) - Formerly Exertion Rating/RPE
Table of Contents
How to Use Reps in Reserve in Fitbod
Exertion Rating on the Apple Watch
Reps in Reserve: Frequently Asked Questions
How should I choose my RiR rating?
How does RiR affect my future workouts?
Can I change my RiR rating after logging it?
Does RiR apply to all exercises?
Overview
Reps in Reserve (RiR) is a method used to measure exertion during strength training. It represents the number of additional reps you could have performed before reaching failure. This helps you gauge workout intensity and adjust your training for optimal progress.
For example, if you complete a set of squats and feel like you could have done two more reps before failure, your RiR would be 2.
How to Use Reps in Reserve in Fitbod
Fitbod allows you to track RiR for each exercise, helping you fine-tune your training intensity.
Logging RiR in Your Workout
- Complete Your Set – Perform the exercise as prescribed.
- Assess Your Effort – After your last rep, consider how many more reps you could have performed before failure.
- Enter Your RiR – When prompted, select the number of reps you had in reserve.
- Adjust as Needed – Fitbod will use this data to refine future workout recommendations.
Understanding RiR Ratings
RiR Value Definition Training Intensity 4+ RiR Very easy, far from failure Light effort, warm-up sets 3 RiR
Moderate effort Good for endurance and volume training 2 RiR Challenging but controlled Ideal for hypertrophy (muscle growth) 1 RiR Near failure Strength-focused training 0 RiR Completely failure Max effort, not sustainable every set Exertion Rating on Apple Watch
Exertion ratings on Apple Watches will be the same as the exertion ratings on iPhones. They will pop up if you have not modified your recommended workout. They will not appear, however, if your phone is open. If your phone is locked or Fitbod is running in the background exertion ratings will appear on your watch.
Why Use Reps in Reserve?
- Improves Training Accuracy – Helps you avoid overtraining or undertraining.
- Enhances Progression – Fitbod adjusts weight and reps based on your RiR input.
- Reduces Injury Risk – Encourages proper fatigue management.
Reps in Reserve: FAQ
How should I choose my RiR rating?
Use your highest-effort set or the last set of an exercise to rate your exertion.
How does RiR affect my future workouts?
Fitbod uses your RiR data to adjust weight and reps for future sessions. If you consistently report high RiR, the app may increase weight or reps to challenge you more.
Can I change my RiR rating after logging it?
Yes! You can edit your RiR in your workout Log if you need to make adjustments.
Does RiR apply to all exercises in my workout?
RiR is primarily used for strength-based exercises. It is not applicable to distance-based movements (e.g., sled pushes) or certain timed exercises.
-
Exercise Notes
Table of Contents
Introduction to Exercise Notes
Exercise Notes on iOS and Android
How to Add an Exercise Note to iOS and Android
How to View an Exercise Note on iOS and Android
Frequently Asked Questions (FAQ)
Can I view Exercise Notes during a workout in progress?
Can I save Exercise Notes for Saved Workouts?
Introduction to Exercise Notes
Check out our new Exercise Notes feature—designed to enhance your fitness journey! Use Exercise Notes to better engage with and optimize your workouts. Our team recommends it for...
- Exercise and Equipment Settings: Set up equipment, like bar height, for future sessions and take the guesswork out of it.
- Equipment Preferences: Models and brands of equipment can feel different. Note the ones you like to keep your training consistent.
- Modifications for Injuries or Limitations: Stay safe by documenting workout adaptations and modifications you've made.
- Sensations or Potential Injuries: Note how you feel during and/or after training to recover better and prevent injuries.
Our team added Exercise Notes to help you personalize your routine. By logging these details, you'll make better, more sustained progress—regardless of expertise.
Exercise Notes on iOS and Android
Exercise Notes are accessible on the exercise detail screen of each specific exercise. These notes will also appear in the Results tab for past performances. Find those through the Log tab or your Exercise History. Check the screenshot below.
How to Add an Exercise Note on iOS and Android
To add an Exercise Note on iOS and Android from the Log tab:
- Open a past workout
- Select a desired exercise to view the Exercise Details page
- Scroll to the Right and Select More
- Select Notes
- Select the field to type a note
- Select SAVE
To add an Exercise Note on iOS and Android during a workout in progress:
- Select a desired exercise to view the Exercise Details page
- Scroll to the right and Select More
- Select Notes
- Select the field to type a note
- Select SAVE
How to View Exercise Notes on iOS and Android
To view all historical Exercise Notes saved for an exercise:
- Open a past workout
- Select a desired exercise to view the Exercise Details page
- Select History
- Select the Results tab
- Scroll to view notes corresponding to the session in which it was saved
FAQ
Can I view Exercise Notes during a workout in progress?
Yes! Exercise Notes can be accessed through the Results tabs within Exercise History. It doesn't matter if you're in an active workout session or not.
Can I save Exercise Notes for Saved Workouts?
Yes! Exercise Notes can be saved to Saved Workouts using the same steps provided above. For more clarity, steps have been added below.
To add an Exercise Note to a Saved Workout on iOS:
- Load a Saved Workout to the Workout tab
- Select a desired exercise to view the Exercise Details page
- Scroll to the bottom and select More
- Scroll to Add a note…
- Select the field to type a note
- Select SAVE NOTE to save
To add an Exercise Note to a Saved Workout on Android:
- Load a Saved Workout to the Workout tab
- Select a desired exercise to view the Exercise Details page
- Scroll to the bottom of the screen to Add Note
- Select the field to open the dialog
- Type your note and select Save (top right)
If you have any feedback on our new Exercise Notes feature, please email us at feedback@fitbod.me. Our team would love to hear from you!
-
Max Effort Day
Table of Contents
Frequently Asked Questions (FAQ)
When should I expect Max Effort?
Can I hide (or turn off) Max Effort Day globally?
Can I initiate Max Effort Day?
Introduction
Fitbod will now indicate if it’s your “Max Effort Day” for a given exercise. On Max Effort Day, you will be given regular working sets along with two AMRAP (as many reps as possible) sets. The first working set is ~70% of your Estimated Strength, the second set is ~80%, and your AMRAP sets are ~90%. To test your limits, try to lift as many reps (following the weight recommendations) safely and with good form as you can. By performing as many reps as possible, you can potentially set a new estimated strength and/or recalibrate the app to better reflect your capabilities.
*Estimated Strength: Your estimated strength is the theoretical maximum weight you can lift in 1 rep for a given exercise, calculated from your past exercise history. This value will always be slightly higher than your actual max weight logged. In Fitbod, we use this number to calculate how much you should lift in other sets and rep ranges. For more information on projected Estimated Strength, please visit Fitbod Metrics + Records.
What is Max Effort Day?
With Max Effort Days, you not only push yourself but also refine set, rep, and weight recommendations that better fit your true capability for the next time you perform the exercise.
How to view Max Effort Day
To view Max Effort, you'll see MAX EFFORT DAY on the exercise detail page. The app will automatically generate this for you based on your exercise history. Unfortunately, there isn't a way to manually trigger this feature at this time.
iOS
Android
How to hide Max Effort Day
iOS
To hide Max Effort Day for a particular exercise on iOS:
- In the Max Effort Day heading, select "..." icon
- Simply tap on Hide Max Effort Day
Android
To hide Max Effort Day for a particular exercise on Android:
- In the Max Effort Day heading, select "..." icon
- Simply tap on Hide Max Effort Day
FAQ
When should I expect Max Effort?
Max Effort will occur intermittently during any workout, yet certain limitations are enforced. These limitations include:
- It was Max Effort the last time you performed the exercise
- It's the first time you're doing the exercise.
- There is another Max Effort for the same muscle group in the workout.
- It's a band exercise.
- It's inside a Superset/Circuit
Can I hide (or turn off) Max Effort Day globally?
You can hide Max Effort individually for exercises that are being prompted on Max Effort Day. Unfortunately, we don't have an available feature in the app that allows you to turn off Max Effort Day completely.
Can I initiate Max Effort Day?
No, unfortunately, you cannot initiate a Max Effort Day on your own. Max Effort Days are periodically generated when you have completed several workouts.
Do the other exercises I've done during a workout affect Max-Effort exercises that are recommended later in the workout?
No, the app does not automatically adjust your Max Effort due to your previous exercises in the same workout, but it does consider the total volume of all exercises performed for a muscle group when creating future recommendations for that exercise/muscle group.
-
Circuits & Supersets
Table of Contents
Introduction to Circuits & Supersets
Enabling and Disabling Circuits/Supersets
Add an Exercise to a Circuit/Superset
Log a Circuit/Superset to a Logged Workout
Normalize Weight in a Circuit/Superset
Remove an Exercise from a Circuit/Superset
Introduction
Boost intensity and efficiency with supersets and circuits!- Supersets involve performing two exercises back-to-back with no rest in between. These exercises can target the same muscle group in different ways or work two different muscle groups.
- Circuits consist of three or more exercises (strength or cardio) performed in multiple rounds with minimal rest. This approach enhances both muscle endurance and cardiovascular fitness.
To streamline workouts, you can normalize weight across supersets and circuits. This means using a single barbell or set of dumbbells for all exercises within a superset or circuit while maintaining training progression.
💡 Note: Circuits and supersets are not enabled by default for new users. To include them in workouts, toggle them On or Off in Gym Profile settings.
***Images from left to right, iOS and Android. Superset viewed from the Workout tab
Superset viewed from the exercise detail page iOS (exercise 1/2)
Superset viewed from the exercise detail page iOS (exercise 2/2)How to Enable or Disable Circuits/Supersets
Open the Fitbod app
- Select Your Gym Profile (top left corner)
- Scroll to Workout Settings
- Select Circuits & Supersets
- Toggle them ON or OFF
- Save
How to Create a Circuit/Superset on iOS and Android
While on the Workout screen, you can build a superset or a circuit with the exercises you currently have in your workout. Here are the steps to do this:
- Start on the Workout screen
- Select "..." at the top right
- Tap Build Superset
- Select the exercises to be in your circuit or superset
- Click Save at the top right
Note: There is no limit on the number of exercises you can have in a circuit/superset.
How to Move a Circuit/Superset on iOS and Android
To move a superset or a circuit as a whole, you will need to short hold on the circuit or superset title to drag and drop the circuit or superset in any position within the workout.
How to Add an Exercise to a Circuit/Superset on iOS and Android
To add one or more exercises to a circuit or superset:
- Select the "..." icon (next to the circuit heading)
- Add Exercise to Circuit
- Select the exercise(s) you wish to add
- Add # Exercise(s)
You can also short-hold on any exercise in your current workout list and drag and drop the exercise in any position within the circuit.
How to Log a Circuit/Superset to a Logged Workout on iOS and Android
To log a circuit or a superset to a previously logged workout:
- Select the Log tab
- Select the past workout you would like to a circuit or superset to
- Select the "+" on the right side of the screen
- Select the exercises you would like to add
- Select Group as...
- Select Circuit/Superset
How to Duplicate a Circuit/Superset on iOS and Android
To duplicate a circuit/superset in your workout (have two of the same circuit or superset in a workout):
- Select the "..." icon (next to the circuit heading)
- Duplicate Circuit
After duplicating a circuit, you can edit each circuit individually.
How to Normalize Weight in a Circuit/Superset
iOS
To normalize weights in a circuit/superset in your workout:
- Select the "..." icon (next to the circuit heading)
- Normalize Weights of Circuit
If you receive the "Can't find weight match" pop-up, this means the difference in weight between exercises is too large for a proper set/rep scheme to be produced. For additional information about how Fitbod normalizes weight in a superset/circuit, please click here.
Android
We're sorry, but the Normalize Weight in a Circuit/Superset is not available on Android just yet! our team is hard at work to bring the best features to match the iOS app experience. To see other features that are on our roadmap for Android, please visit our Plans for Android page.
If you need any additional assistance, please reach out to our Support Team at support@fitbod.me, we're happy to help!
How to Unbundle a Circuit/Superset
iOS
To unbundle a superset/circuit in your workout:
- Select the "..." icon (next to the circuit heading)
- Unbundle Superset/Circuit
Unbundling a circuit/superset will not delete the exercises from your workout.
Android
We're sorry, but the Unbundle a Circuit/Superset is not available on Android just yet! Our team is hard at work to bring the best features to match the iOS app experience. To see other features that are on our roadmap for Android, please visit our Plans for Android page.
If you need any additional assistance, please reach out to our Support Team at support@fitbod.me, we're happy to help!
How to Remove an Exercise from a Circuit/Superset
To remove an exercise from a superset/circuit, drag the exercise inside of the superset/circuit and then drag it into another superset/circuit or outside of one completely.
How to Delete a Circuit/Superset
After unbundling a circuit/superset, you can swipe left on the exercise(s) to delete them from your workout.
-
Plate Calculator
Table of Contents
To Access the Plate Calculator
How to Use the Plate Calculator
Is the Plate Calculator available on the Apple Watch?
Why doesn't the Plate Calculator suggest a certain weight?
Introduction
With Fitbod's Plate Calculator, you will never have to calculate the number of plates you need on each side to achieve your lift. The plate calculator is only available for exercises that require either an Olympic Bar, Standard Short Bar, EZ Bar, Yoke Bar, Trap (Hex) Bar, Swiss Bar, or Smith Machine (Custom Bar).
To Access the Plate Calculator
iOS
You can access the Plate Calculator by swiping right on a set (image below).
Android
We're sorry, the Plate Calculator is not available on Android just yet! Our team is hard at work to bring the best features to match the great iOS app experience. To see other features that are on our roadmap for Android, please visit our Plans for Android page.
How to Use the Plate Calculator
iOS
The Plate Calculator will display which plates and how many of them you need to load the weight indicated in the exercise details. In the example, Olympic Bar is selected as bar type. Let's say you do not currently have an Olympic Bar available but only a Standard Short Bar. By selecting Standard Short Bar, the plate calculator will recalculate accordingly (image below).
You can also select which plates you have available as well!
Enjoy :)
Android
We're sorry, the Plate Calculator is not available on Android just yet! Our team is hard at work to bring the best features to match the great iOS app experience. To see other features that are on our roadmap for Android, please visit our Plans for Android page.
FAQ
Is the Plate Calculator available on the Apple Watch?
Unfortunately, the Plate Calculator is not available on the Watch
Why doesn't the Plate Calculator suggest a certain weight?
The plate calculator may not suggest a certain weight if it doesn't match the plates you have available. The Plate Calculator also rounds weight to the nearest possible configuration on the plates you have. Often times some exercises that require machines or certain equipment may not trigger the Plate Calculator.
-
Pause a Workout
In this article, you will find details about and instructions on how to pause Fitbod workouts.
Table of Contents
How to Pause a Workout
When you need to take a break, answer a call, or wait for equipment, you can pause your workout. You'll stop your exercise session without ending it and you won't lose any progress. This feature will work for up to three hours. After that, Fitbod will automatically log your workout.
Currently, Apple Health does not recognize Fitbod's pause feature so your Apple Watch will continue to track your activity even though you are in a paused state in Fitbod.
If you have any questions, please reach out to our Fitbod Support Team at support@fitbod.me. We're here to help!
In the iOS and Android app
To pause a workout please do the following:
Open the Fitbod app
- Start a workout
- Tap on the timer at the top of the page to pause a workout
(iOS app to the left Android app to the right)
-
Save a Workout
Table of Contents
How Saved Workouts Can Adapt To You
Frequently Asked Questions (FAQ)
iOS
Save a workout you've created or revisit a past favorite anytime! Saving a workout allows you to quickly load and repeat it whenever you want.
How to save a workout:
- Go to the Workout tab.
- Tap the "..." menu in the top-right corner.
- Select "Save Workout".
- Tap "Create New Saved Workout".
- Enter a name for your workout.
- Tap Save.
How to save a previously logged workout:
- Go to the Log tab.
- Find the workout you want to save and tap the "..." menu.
- Select "Save New Workout".
- Enter a name for your workout.
- Tap Save.
How to load a saved workout:
- Go to the Workout tab.
- Tap the "..." menu in the top-right corner.
- Select "Saved Workouts".
- Choose the workout you want to load.
- Select how you'd like the workout to generate:
- Maintain sets, reps, and weight: Keeps your workout exactly as saved, allowing you to repeat it as is or adjust manually.
- Generate new sets, reps, and weight: Updates your workout based on your current strength, adjusting sets, reps, and weights for the right challenge and variety.
- Generate new weight only: Adjusts only the weight based on your strength, keeping sets and reps the same.
-
Once selected, your workout will be loaded with the chosen settings.
Note: More details about these settings can be found below.
How to delete a saved workout:
- Go to the Workout tab.
- Tap the "..." menu in the top-right corner.
- Select "Saved Workouts."
- Scroll to the workout you want to delete and tap the "..." menu next to it.
- Carefully review your selection and tap "Delete This Workout."
(This action cannot be undone.)
How to add a saved workout as a past workout:
- Go to the Workout tab.
- Tap the "..." menu in the top-right corner.
- Select "Saved Workouts."
- Tap "Load Saved Workout."
- Find the workout you want to add and tap the "..." menu next to it.
- Select "Add as Past Workout."
- Enter the date and time, then confirm by tapping "Add Past Workout."
Android
Save a workout you've created or a past one you really enjoyed! By saving a workout, you can quickly access and repeat it anytime on your Android device.
How to save a workout:
- Go to the Workout tab.
- Tap the "..." menu in the top-right corner.
- Select "Save Workout."
- Enter a name for your workout.
- Tap Save.
How to save a previously logged workout:
- Go to the Log tab.
- Tap the "..." icon next to the workout you want to save.
- Select "Save Workout."
- Enter a name for your workout.
- Tap Save.
How to load a saved workout:
- Go to the Workout tab.
- Tap the "..." menu in the top-right corner.
- Select "Saved Workouts".
- Choose the workout you want to load.
- Select how you'd like the workout to generate:
- Maintain sets, reps, and weight: Keeps your workout exactly as saved, allowing you to repeat it as is or adjust manually.
- Generate new sets, reps, and weight: Updates your workout based on your current strength, adjusting sets, reps, and weights for the right challenge and variety.
- Generate new weight only: Adjusts only the weight based on your strength, keeping sets and reps the same.
-
Once selected, your workout will be loaded with the chosen settings.
Note: More details about these settings can be found below.
How to delete a saved workout:
- Go to the Workout tab.
- Tap the "..." menu in the top-right corner.
- Select "Saved Workouts."
- Scroll to the workout you want to delete and tap the "..." menu next to it.
- Tap "Delete Saved Workout."
- Tap "Delete" to confirm.
How to add a saved workout as a past workout:
- Go to the Workout tab.
- Tap the "..." menu in the top-right corner.
- Select "Saved Workouts."
- Find the workout you want to add and tap the "..." menu next to it.
- Select "Add as a Past Workout."
- Choose the date and tap OK.
- Enter the start time of the workout and tap OK.
- Input the duration and tap OK.
- Tap Save in the top-right corner.
How Saved Workouts Can Adapt to You
iOS and Android
When loading a saved workout, Fitbod can update it to progress with you. You’ll have three options:
- Maintain sets, reps, and weight
- Keeps your workout exactly as saved.
- Sets, reps, and weights remain unchanged, allowing you to repeat the workout as is or adjust it manually.
- Generate new sets, reps, and weight
- Updates your workout based on your current strength.
- Adjusts sets, reps, and weights to provide the right challenge and add variety.
- Some workouts may focus on higher reps for hypertrophy, while others may emphasize lower reps for strength.
- Generate new weight only
- Updates only the weight based on your current strength, keeping sets and reps unchanged.
- If your strength hasn’t changed, recommended weights may stay the same.
- Warm-up sets are added only if the new working weight is high enough to require them.
- Note: This option does not support varying rep schemes within an exercise. If you've saved varied reps, they will be standardized when applying this setting.
FAQ
Can I plan a week's worth of workouts ahead of time?
Fitbod doesn’t have a built-in weekly planner (yet?), but you can easily create your own using Saved Workouts. Here’s how:
- Choose the muscle groups you want to train on a specific day (e.g., Monday).
- Let Fitbod generate a workout for that day.
- Save the workout as "Monday".
- Repeat this process for each day of the week you'd like to train.
Once you've saved your workouts, you can access them anytime in the Workout tab and load them when you're ready. This method gives you full control over your weekly workout plan!
Related Resources: View Upcoming Workouts, Weekly Workout Schedule & Previews
-
Rest Timer
Table of Contents
How to Turn the Rest Timer ON/OFF
How to Turn Rest Timer Notifications ON/OFF
Introduction
Resting in between exercise sets is necessary to increase muscular endurance during a workout which allows you to accomplish more before exhaustion. Fitbod's Rest Timer allows you to keep track and stay focused in between each set of your workout. Once you log a set, the countdown timer will start and a tone and/or vibration will emit when it’s time for your next set.
Not sure how much time is needed in between each set? When activated, Fitbod's Rest Timer displays the proper rest period in between sets for any given exercise. The Rest Timer can be activated in any given exercise by switching the timer icon from OFF to ON.
How to Turn the Rest Timer ON/OFF
The rest timer icon can be found within the exercise details next to the # of sets display (directly under the exercise title).
***Important Note:
Please keep in mind, that this setting will only make rest timers available during your workout. If you'd like to receive notifications of the rest timer completing during your workout, please turn on the notification setting which can be found in the next section of this article.
How to Turn Rest Timer Notifications ON/OFF
iOS and Android
In Settings, under Workout Settings, you can turn your rest timer notifications on in order to be notified when your rest time has ended if you leave the Fitbod App. You can close the app, browse other apps or lock your phone and still be notified when it’s time to start your next set.
To turn Rest Timer Notifications ON,
- Start on the Log screen
- Select the Settings icon (top right)
- Scroll to the Workout Settings section
- Select Notifications (screenshot below)
- Toggle When rest timer has ended to ON (screenshot below)
Step 4
Step 5
***Important Note:
You need to have the app open to hear the timer go off. If you leave the app for another one or the screen goes to sleep, the app will send you a push notification instead of making a sound. So, if you switch songs between sets or your phone falls asleep fast, you'll need to toggle Push Notifications on too.
How to Adjust the Rest Timer
iOS and Android
You can also adjust the timer to fit your capabilities by selecting "(time) REST" in pre-workout screen or during a workout in progress. Adjusting the Rest Timer in pre-workout screen will adjust all rest timers for the exercise. During a workout in progress, rest timer adjustments only affect the current timer and NOT all rest timers for the exercise.
Rest Timer Adjustment
***Important Note:
Rest timers are only for a singular exercise for a singular workout. They are generated depending on the difficulty of the lift so the rest time for an exercise today may not be the same rest as the next time you perform the same exercise. Therefore changing the rest time will only persist for that workout.
- Start on the Log screen
-
Warm-up & Cool-down
Table of Contents
Types of warm-up & cool-down exercises
How to enable warm-ups & cool-downs
Introduction
It is widely known and accepted that warm-up and cool-down routines provide many benefits to one's fitness routine, no matter what one's fitness goal may be.
Warming up, as the term describes, warms the body by starting the cardiovascular system and increasing blood flow, which should be done prior to the workout session. A proper warm-up has been shown to decrease the risk of injury during any fitness activity as well as reduce the degree of muscle soreness and increase mobility. Cooling down after a workout allows your body to gradually recover its heart rate, blood flow, and body temperature in a slow manner. Cool-downs provide benefits such as prevention of muscle soreness and lightheadedness after a completed workout as well as increased mobility.
Warm-up and cool-down routines are added time (not included) to your workout duration and the duration of these routines are calculated as 10% of your workout duration or 10 minutes maximum. For instance, if your workout duration setting is set to one hour, your warm-up and cool-down routines will be 3 minutes each or 6 minutes if you have only one of the two turned on.
Similar to regular exercises in your Fitbod workout, warm-up and cool-down recommendations are generated by using Fitbod's algorithm. Both are specifically influenced by the muscle groups you target but neither are entirely determined by it.
Types of warm-up & cool-down exercises
Soft Tissue
Stretches are comprised of foam rolling exercises to prepare muscles for movement by increasing blood flow and elasticity of the targeted muscles. This warm-up/cool-down type is typically performed first in a routine.
Static Stretches
Stretches are performed by holding a fixed body position for a period of time.
Dynamic Stretches
Stretches are performed by repeating a range of motion for a number of repetitions.
Primers
Primer movements are typically done at the end of a warm-up and before your first compound lift. They intend to lubricate the joints and activate specific muscles to prepare muscle groups for weight lifting with maximum effort. This warm-up/cool-down type is typically performed last in a routine and before the first exercise.
How to enable warm-ups & cool-downs
- Click on Your Gym Profile
- Scroll down and click on Warm-up & Cool-down
- Toggle on Include Warm-up and Cool-down exercises
- Enable the types of warm-up & cool-down exercises you'd like to see and select if you'd like to include them as a warm-up or a cool-down
Once you have selected your warm-up & cool-down preferences, your generated workout will include a collapsed warm-up or cool-down, which you will need to select in order to see the specified exercises to perform.
You have the option to delete, replace with (swipe left), and add other warm-up or cool-down exercises available in Fitbod's exercise library.
If you have any questions or comments about our Warm-up & Cool-down feature, please email us at support@fitbod.me.
-
Warm-Up Sets
Warm-up sets are sets with lighter weights you perform before the main working sets. Warm-up sets help your body prepare for heavier lifts by loosening your joints, raising your heart rate, and boosting blood flow to your muscles, reducing the risk of injury!
With Fitbod, the first time you toggle warm-up sets on you get a recommended weight scheme that builds up to your working weight for any exercise. Warm-up sets are not recommended for every exercise and can vary depending on the exercise and the weight being lifted. Exercises like squats or deadlifts may require more warm-up sets, while lighter exercises may only need one or two.
iOS
To enable it,
- Go to your Gym Profile.
- Scroll down and select Warmup sets.
- Enable the toggle then press Save.
After it is enabled, there are two options to see warm-up sets populate during your exercises:
- Log an exercise so Fitbod has a baseline for your desired working weight.
- Or you can manually add a warm-up set to your exercise by scrolling down to the More option > Add Warmup Sets.
Android
To enable it,
- Go to your Gym Profile.
- Scroll down and select Warm-Up sets.
- Enable the toggle then hit the back button.
Once you turn on warm-up sets, they will automatically show up for heavy-weighted exercises in your workout. If you haven't performed an exercise before the app will suggest warm-up sets based on others in your age group and will similar fitness goals.
-
Cardio Recommendations
Table of Contents
Introduction
With Fitbod's Cardio Recommendations feature, you can have a variety of cardio exercises recommended to perform before or after your workout and pre-fill the time, distance, and resistance values.
iOS
To enable this feature for your iOS device:
- Click on the Workout tab.
- Click on your Your Gym Profile at the top right center.
- Scroll down to Cardio Recommendations.
- Enable Cardio Recommendations.
- After enabled, a list of cardio exercises will appear. See below image.
- Select the cardio exercises you'd like for future recommendations.
- You can also select your cardio exercise to be before or after your workout.
- Be sure to Save at the top right once you're done!
Android
To enable this feature for your Android device:
- Click on the Workout tab.
- Click on your Your Gym Profile at the top center.
- Scroll down to Cardio Recommendations.
- Enable Cardio Recommendations.
- After enabled, a menu will appear. See below image.
- Toggle if you'd like cardio to begin before or after your workout.
- Select which cardio exercises you'd like to be included as a recommendation.
- Hit the back button when done to save your selections.
-
Estimated Calories Burned
Table of Contents
How Fitbod Calculates Calories Burned
How Fitbod Calculates Calories Burned
Fitbod calculates calories burned based on the volume of weight lifted during a workout and the duration of the workout. Additionally, Fitbod uses your Weight, Height, Gender, and Age to further refine and improve the calorie burned estimation.
If you use Fitbod with an Apple Watch, Fitbod will also take into account your average heart rate for the workout as well. Your calorie calculation data will sync with third-party integrations and for more information on how that works, please visit the Integrations section in our Help Center.
For additional information about how Fitbod calculates calories burned, please visit our How Fitbod Calculates Calories Burned article.
iOS
Workout In-Progress
In Fitbod's iOS app, you can view your estimated calories burned during your workout in real-time. To view your real-time update, swipe right on your workout screen. Please keep in mind, Fitbod will need to be in a workout in progress to view this feature.
Logged Workout
When your workout has been logged, your estimated calories burned will be displayed in your workout summary within the Log screen.
Android
Logged Workout
When your workout has been logged, your estimated calories burned will be displayed in your workout summary within the Log screen.
-
Resistance Bands & Collections
Table of Contents
Setting Up Your Resistance Bands
Customizing Your Band Collection
How They Work in Your Workouts
Customize your resistance band collection to fit your training needs. Your selected bands will be used for workouts and exercise recommendations, creating a more personalized experience.
Setting Up Your Resistance Bands
To receive workouts with band exercises, you first need to enable resistance bands in your Gym Profile under Available Equipment.
iOS
- Open your Gym Profile > Available Equipment.
- Scroll down to Resistance Bands > See All Resistance Bands.
- Select one or more:
- Handle Bands
- Mini Loop Bands
- Loop Bands
- Tap Save to apply changes.
Android
- Open your Gym Profile > Available Equipment.
- Scroll down to Resistance Bands > See All Resistance Bands.
- Select one or more:
- Handle Bands
- Mini Loop Bands
- Loop Bands
- Tap the back arrow at the top left to apply changes.
💡 Note: Enabling bands only makes band workouts available. To adjust which bands Fitbod assumes you have, you can customize your band collection. (Keep reading!)
Customizing Your Band Collection
Once resistance bands are enabled, you can edit your band collection to match the colors and tensions of your actual equipment. By default, the band collection reflects the Fitbod Store bands, but you can customize it as needed. Here's how to do so:
iOS
- Go to your Gym Profile > Available Equipment.
- Scroll down to Resistance Bands > See All Resistance Bands.
- Tap Edit for one of the three Resistance Band types (Loop, Mini, or Handle).
- Make your changes:
- Remove a band: Tap the trash icon next to a band. This cannot be undone.
- Add a new band: Tap "+", then select a color and tension level.
- Tap the back button to save changes.
💡 Note: Bands cannot be edited directly. To change a band’s color or tension, remove it and add a new one.
Android
- Go to your Gym Profile > Available Equipment.
- Tap See All Resistance Bands.
- Tap Edit for one of the three Resistance Band types (Loop, Mini, or Handle).
- Make your changes:
- Edit a band: Tap an existing band, modify the color or tension level, then Save.
- Remove a band: Tap the "..." (top right) > Delete Bands. Tap "X" next to a band, then Save.
- Add a new band: Tap "+", select a color and tension level, then Save.
How They Work in Your Workouts
Resistance band exercises are recommended based on reps, not weight. While your selected band collection is considered, exercise suggestions remain the same across resistance levels.
💡 Note: You can increase or decrease reps based on personal preference and intensity. Future recommendations will adjust accordingly.
-
Timed Intervals
Table of Contents
Workout Duration for Timed Intervals
Logging Reps in Timed Intervals
Timed Intervals: Frequently Asked Questions
Can I create a custom workout with Timed Intervals?
Can I adjust rest time between exercises grouped in a Timed Interval?
Why am I only getting single-exercise intervals?
Is Timed Intervals available on Android?
Overview
Get ready to break a sweat with our HIIT-inspired Timed Intervals! This feature brings intensity and variety to your training by structuring exercises around set time intervals.
Timed Intervals adapt to your fitness level, ensuring an effective and engaging workout. Your goal is to perform as many reps as possible within the allotted time while maintaining proper form. Like Supersets and Circuits, Timed Intervals involve multiple exercises performed in rounds. Though in some cases, a single exercise may be assigned as an interval.
How to Enable Timed Intervals
To activate Timed Intervals in your workouts:
- Open Fitbod and navigate to the Workout tab.
- Tap on your Gym Profile at the top of the screen.
- Scroll down to Workout Settings and select Timed Intervals.
- Toggle Timed Intervals ON.
- Choose when you want Timed Intervals to appear in your workout:
- At the beginning
- At the end
- Create entire workout with Timed Intervals
How Timed Intervals Work
Once enabled, Fitbod will generate workouts that include timed sets. Here’s how they function:
- Perform as many reps as possible within the given time.
- Rest periods are automatically set based on your fitness level.
- Suggested rep counts can be modified based on your performance.
- Auto-play mode allows you to transition through exercises hands-free.
-
The number of intervals per exercise depends on workout duration (see below for more details).
Workout Duration for Timed Intervals
The number of interval sets per exercise is determined by your total workout duration:
- If your workout is longer than 30 minutes, you may notice more interval sets (8-12) per exercise. This ensures that workout time is evenly distributed across all exercises.
- If you prefer a lower number of intervals per exercise, consider a workout duration of 30 minutes.
Editing Timed Intervals
You can customize your Timed Interval workouts in several ways:
- Add exercises: Tap the “+” button to include additional exercises.
- Group exercises: Select multiple exercises and tap “Group as Timed Interval”.
- Adjust duration: Tap the “...” menu next to the interval and select Change Duration.
-
Reordering intervals: Long-press the interval and drag it to a new position in your workout.
Logging Reps in Timed Intervals
After completing a timed set, you can log your reps:
- You will receive rep count suggestions based on your past performance.
- If you perform more or fewer reps, update the count before moving to the next set.
- The algorithm will adjust future recommendations based on your logged data.
Timed Intervals: Frequently Asked Questions
Can I create a custom workout with Timed Intervals?
Yes! When building a workout from scratch, you can add exercises and group them as a Timed Interval.
Can I adjust rest time between exercises grouped in a Timed Interval?
Rest time is automatically set based on your fitness level, but you can always manually adjust it in the exercise detail page.
Why am I only getting single-exercise intervals?
Fitbod’s algorithm determines whether to group multiple exercises or assign a single exercise based on your workout structure. If you prefer multi-exercise intervals, you can manually add and group exercises.
Is Timed Intervals available on Fitbod's Android app?
Currently, Timed Intervals is only available on iOS, and we don’t have immediate plans to bring this feature to Android.
We're working on improving the iOS experience first to make sure it's the best it can be before bringing Timed Intervals to Android. Your feedback plays a big role in shaping future updates, and when we do launch it on Android, we want it to be a solid, well-designed feature that works great for everyone.
If you’d like to vote for this feature to be added to Android, please check out the idea in our public Feature Request Board! This is also a great place to submit new ideas or engage with existing requests.
For details on how to use or navigate our Feature Request Board, check out this article.