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Year In Review Report
Your 2024 Workout Report is Here!
Congratulations on another year with Fitbod - or your first, if you've just joined us in 2024! Fitbod's End-of-the-Year Workout Report highlights all the amazing progress you've made this year!
If you've logged 3 or more workouts since January 2024, your Workout Report is ready for you! To access it in the app, simply do the following:
Open the Fitbod app:
- Select the Log tab
- Select the Settings icon (top right corner)
- Scroll down to the About You section
- Select View Your 2024 Workout Report
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Weekly Set Targets
Table of Contents
Weekly Set Targets / Frequently Asked Questions
Why don't my workout always hit the targets?
Do bodyweight exercises contribute to targets?
Overview
Take your training to the next level with Fitbod’s Weekly Set Targets, personalized goals designed to help you build muscle, stay consistent, and make measurable progress.
Whether your focus is hypertrophy, strength, or simply staying on track, Weekly Set Targets give your workouts structure and purpose. These targets are calculated based on your fitness goal, workout history, and training preferences.
Our team analyzed millions of logged workouts and found that training volume, specifically the number of working sets per muscle group per week, is one of the most important drivers of progress. Using this insight, we developed a smart volume model that automatically generates weekly set targets tailored to your unique fitness journey.
What Are Weekly Set Targets?
Weekly Set Targets are a feature in Fitbod that help you stay on track with your training by recommending the optimal number of working sets per muscle group each week. These targets are designed to support muscle growth (hypertrophy) and consistency, based on exercise science and your personal fitness profile.
How Are Targets Calculated?
Your weekly set targets are automatically generated using a model that considers:
- Your fitness goal (e.g., hypertrophy, strength)
- Workout frequency (how many days per week you plan to train)
- Workout duration (how long each session is)
- Training experience level
- Gender and body composition (if provided)
- Focus areas and previous workout volume
⚠️ Important Note: Targets are expressed in working sets per muscle group per week. Only sets that train a muscle as a primary target count toward your goal. Secondary muscles are not included in the calculation.
Where to Find Your Targets
- Open the Fitbod app.
- Select the Targets Tab.
- Scroll down and select Push Muscles, Pull Muscles, or Leg Muscles to see a more in depth view of individual muscle groups.
Tracking Progress
- Your progress updates as you log workouts.
- Each set completed for a primary muscle group counts as one set toward that muscle’s weekly target.
- You can view your completion percentage for each group and overall.
Example: If your weekly target for chest is 12 sets and you’ve completed 9, your progress will show 75%.
Additional Notes
- Weekly targets reset based on your selected start-of-week day (e.g., Sunday or Monday). You can request to change by contacting our Support team at support@fitbod.me.
- Cardio exercises (e.g., running, cycling) do not count toward set targets, even if they primarily target certain muscles like quads.
- Targets are recalculated in real-time. If you change your settings mid-week, your targets and progress may update accordingly.
Targets / FAQ
Can I edit my targets?
Currently, you cannot manually edit your weekly set targets. However, the ability to customize targets is a highly requested feature and is under consideration by our Product Team. If you'd like to see this feature in the future, please vote for the idea in our Feature Request Board.
You can influence your targets by adjusting your:
- Weekly workout frequency
- Workout duration
- Fitness goal in your Gym Profile
These changes will automatically recalculate your targets.
Why don't my workout always hit the targets?
At this time, Fitbod’s workout algorithm does not guarantee that following the suggested workouts will fully meet your weekly set targets. This is a known limitation, and improvements are being explored to better align workouts with your goals.
In the meantime, you can:
- Manually add exercises to target undertrained muscle groups
- Adjust your training split or targeted muscle groups
Do bodyweight exercises contribute to targets?
Yes, bodyweight exercises can contribute to your Weekly Set Targets, but with some important caveats.
Bodyweight exercises will contribute to your Weekly Set Targets if they meet the following conditions:
- The exercise targets a muscle group that is part of your current Targets.
- The exercise is logged with sets and reps (even if no weight is added).
- The muscle group is listed as a primary target for that exercise.
- For example, doing push-ups (which primarily target the chest and triceps) will count toward your chest and triceps set targets.
There are a few scenarios where bodyweight exercises might not contribute to your Targets:
- If the exercise only targets a secondary muscle group, it will not count toward that muscle’s set target.
- If the exercise is not logged (e.g., skipped or deleted), it won’t be included in your set count.
- If the exercise is custom and not assigned to a muscle group, it won’t be tracked in Targets.
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Your Workout Report
Table of Contents
How to Access Your Workout Report
Frequently Asked Questions (FAQ)
Can I edit the date range filter to whatever dates I want?
Can I change when I receive my emailed reports?
I’m not receiving my reports via email. What can I do?
Can I receive either the weekly or monthly workout reports instead of both?
As a Fitbod subscriber, you will have access to Your Workout Reports which provide you with information regarding your logged workout history. You will see metrics like,
- Total Workouts Logged
- Total Weight Lifted
- Total Calories Burned
- Total Workout Duration
- Muscle Strength
- Muscle Volume
A comprehensive breakdown of the report can be found in this article along with how and when you are notified that your report is ready. Your Workout Report can be accessed via the Fitbod app or your account on the Fitbod website.
*** Important Notice:
You can view the workout report calendar for up to 365 days!
How to Access Your Workout Report
Fitbod app
To access Your Workout Report within the Fitbod app, please follow these steps:
- Open the Fitbod app
- Select the Log tab
- Select Settings (top right)
- Select View Your Workout Report
Emailed Reports
Within Your Workout Report email, which is sent weekly and monthly, you can access the report by selecting See Your Report near the bottom of the email.
Please note, you will need to have logged at least one workout within the week (or month) prior to receiving your Weekly (or Monthly) Workout Report otherwise, no report will be sent for that time period.
If you are having trouble receiving Your Workout Report email, please check if you’re subscribed to these emails by going to your Notification Preferences in your account on the Fitbod website or following these steps in the Fitbod app:
- Open the Fitbod app
- Select the Log Tab
- Select Notifications
- Select Marketing Communications
If your Notification Preferences are not the reason why you are not receiving them, please contact our Support team at support@fitbodme. Our team would be happy to assist you!
Report Breakdown
Date Range Filter
One key feature available in Your Workout Report is the ability to analyze your workouts using the date range filter. With this filter, you’ll be able to measure and visualize your workout history by Week, Month, 6 Months (in some cases), and Year.
General Metrics
Within the first section of Your Workout Report, you will find general metrics such as Total Workouts Logged, Total Weight Lifted, Total Calories Burned, and Total Workout Duration. Each metric will be displayed on its own card along with a comparison to the last week, month, or year, depending on what date range filter is selected. Below, you can find an example of a general metric card that would be seen in Your Workout Report along with how to read and understand its components.
Muscle Strength
The next section in Your Workout Report is Muscle Strength. Here, you can find your current Muscle Strength score for each muscle group. You can analyze your Muscle Strength by the past week, month, 6 months, or year by selecting one of the options in the date range filter.
Muscle Strength score is an aggregated score, not measured in lbs/kgs, that reflects the overall strength of a specific muscle group based on all the exercises you perform for that muscle. For information regarding Fitbod’s Muscle Strength metric, please visit Fitbod Metrics + Records from our Help Center as well as Introducing the Muscle Strength Score from our Blog.
Below, you can find an example of a Muscle Strength card that can be seen in Your Workout Report along with how to read and understand its components.
Muscle Volume
The last section in Your Workout Report is Muscle Volume. Similarly to Muscle Strength, you’ll find the total volume lifted for each muscle group as well as analyze Muscle Volume by the past week, month, 6 months, or year by selecting one of the options in the date range filter.
Muscle Volume is the product of the reps, sets, and weights you lifted while performing an exercise. For information regarding Fitbod’s Muscle Volume metric, please visit Fitbod Metrics + Records article from our Help Center.
Below, you can find an example of a Muscle Volume card that can be seen in Your Workout Report along with how to read and understand its components.
Report Notifications
Log Tab Banner
If you opt into in-app Workout Report notifications, you’ll see the “Your Workout Report is ready” banner in your Log Tab every Monday.
Emailed Reports
As a Fitbod subscriber, you have the option to receive Your Workouts Reports weekly and monthly. The weekly report is sent out every Monday while the monthly report is sent out once a month on a Tuesday.
You can opt in (or out) to receive these emails by setting your preference in your Notifications Preferences. You can access your Notification Preferences in your account on the Fitbod website or following these steps in the Fitbod app:
- Open the Fitbod app
- Select the Log Tab
- Select Notifications
- Select Marketing Communications
FAQ
If you have a question that was not answered in this article, please contact our Support team by emailing support@fitbod.me. Our team would be happy to assist you!
Can I edit the date range filter to whatever dates I want?
Yes, you select the Custom date range filter which allows you to select a specific date range you would like to analyze.
Can I change when I receive my emailed reports?
Unfortunately, no. You cannot change when to receive these emails at this time.
Again, the Weekly Workout Reports are sent every Monday and the Monthly Workout Reports are sent once a month on a Tuesday.
I’m not receiving my reports via email. What can I do?
You will need to have logged at least one workout within the week (or month) prior to receiving your Weekly (or Monthly) Workout Report otherwise, no report will be sent for that time period.
If you did log a workout and did not receive a workout report for that time period, please check if you’re subscribed to these emails by going to your Notification Preferences in your account on the Fitbod website or following these steps in the Fitbod app:
- Open the Fitbod app
- Select the Log Tab
- Select Notifications
- Select Marketing Communications
If your Notification Preferences are not the reason why you are not receiving them, please contact our Support team at support@fitbodme. Our team would be happy to assist you!
For iOS only
If your Fitbod account email is associated with a Private Relay email generated by Apple (article), you may have email forwarding turned OFF which will block any emails to be sent to your actual email inbox. To access this setting, please use the following instructions:
- Open iPhone Settings
- Select your Apple ID profile
- Select iCloud
- Select Hide My Email
- Select Fitbod
To receive email communication from Fitbod, please have Forward To toggled to ON.
Can I receive either the weekly or monthly workout reports instead of both?
Unfortunately, no. All workout report emails are categorized as Workout Reports in the Notification Preferences and can not be separated at this time.
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Fitbod Metrics & Records
Fitbod transforms your workout data into meaningful insights that help you train more effectively. This guide explains the key metrics you'll encounter in the app.
Table of Contents
How to View Your Exercise History
Fitbod Metrics & Records / FAQ
Strength Score (Overall)
Your Overall Strength Score offers a snapshot of your total body strength by averaging all your Muscle Strength scores.
💡 Note: Your Overall Strength Score will reflect updates with greater regularity after adding, editing, or deleting workouts.
Requirements to Unlock Your Overall Strength Score in Fitbod
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Log Sufficient Sets for Each Muscle
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You must log at least 6 sets for each primary muscle (e.g., chest, back, quads, etc.), this is typically achievable within a few focused workout sessions.
✅ Each muscle must have an individual mStrength score based on your logged sets.
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You must log at least 6 sets for each primary muscle (e.g., chest, back, quads, etc.), this is typically achievable within a few focused workout sessions.
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Unlock All Muscle Group Scores
- Fitbod organizes muscles into three major groups: Push, Pull, and Legs.
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All muscles within each group must have an mStrength score to unlock the muscle group.
💡 Example: To unlock the "Push" group, muscles like chest, triceps, and shoulders all need mStrength scores.
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Unlock the Overall Strength Score
- Your Overall Strength Score becomes available only after all three muscle groups (Push, Pull, and Legs) are fully unlocked.
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If even one muscle within a group is missing an mStrength score, the Overall Strength Score will remain locked.
🔒 You’ll see a message like “Hit every muscle to unlock this score” if requirements aren't met.
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Minimum Workout Requirement
- Typically, at least 3 workouts will need to be logged with sufficient muscle coverage before the Overall Strength Score becomes visible. However, the critical factor is that all muscle groups must meet the data requirements.
Muscle Strength (mStrength)
Your mStrength score shows each muscle group's development on a relative scale:
- Higher scores: Muscles you've consistently trained and developed
- Lower scores: Opportunities for additional training focus
How It's Calculated
- Based on your best performances in exercises targeting each muscle group
- Considers previous strength scores and factors in your progress patterns
💡 Note: This measures overall muscle group strength, not just your max lifting capacity. It accounts for multiple exercises rather than only the heaviest weight lifted.
Estimated Strength
Formerly called "Projected 1-Rep Max", this estimates your max capability for each exercise.
- Weighted exercises: The estimated maximum weight you can lift for one rep.
- Bodyweight exercises: The estimated max reps you can complete in one set.
How It's Calculated
- Based on sets, reps, and weight over time
- Accounts for recent activity—strength may drop if the exercise isn’t logged frequently
💡 Note: Additional weight for bodyweight exercises isn’t factored into the estimate—only reps are used.
Track it: View Estimated Strength changes over time in your Exercise History.
What Affects Estimated Strength?
The biggest factor influencing Estimated Strength is your exercise volume, which includes the total sets, reps, and weight you've performed for each movement.
Training consistency also plays a role. If an exercise hasn’t been logged for a while, Estimated Strength may decrease to account for reduced activity and help prevent overtraining.
Estimated Strength Trends
You can track Estimated Strength over time in your Exercise History, where it is logged alongside other exercise metrics. The specific metrics displayed depend on the type of exercise. For example, distance-based exercises track distance, while weighted exercises track weight and volume.
Benchmark Lifts
Benchmark Lifts are key exercises selected by Fitbod to help you track your progress in fundamental movement patterns—like pushing, pulling, and squatting. While your Overall Strength Score gives a broad view of your strength development, Benchmark Lifts highlight the specific exercises that best represent your performance in each movement category.
Fitbod automatically identifies and tracks your Benchmark Lifts based on your workout history, no manual setup required. Common examples include:
- Barbell Bench Press
- Back Squat
- Deadlift
- Pull-Up
- Overhead Press
Your performance is tracked and displayed in the Results (Body) tab, so you can visualize your trends and set goals based on real data.
✅ Tip: The more consistently you log these exercises, the more accurate and useful your Benchmark data will become.
Why Benchmark Lifts Matter
- Track Meaningful Progress: See clear improvements in foundational lifts that reflect real strength gains.
- Build Consistency: Stay focused by training with the same core exercises over time.
- Stay Motivated: Use visual data and trends to understand how you’re improving and what to focus on next.
Key Fitbod Metrics
Metric What It Measures Record Example Estimated Strength Estimated max weight for a single rep (weighted exercises) or max reps for one set (bodyweight exercises). Highest Estimated Strength recorded for an exercise. Volume Total weight lifted (Sets × Reps × Weight). Highest total volume for an exercise. Reps Most reps completed in a single set. Highest reps recorded in one set. Weight Heaviest weight lifted for an exercise. Most weight lifted in one set. Exercise Time Longest duration for a single set. Longest time recorded in one set. Total Time Total time spent on all sets of an exercise. Longest total workout time. Distance Farthest distance covered in one set. Longest distance recorded in one set. Total Distance Total distance covered across all sets. Longest total distance recorded. Split Fastest speed or pace for an exercise. Best pace recorded in a single set. How to View Your Exercise History
You can view your detailed history in two ways:
Option 1: From the Workout tab
- Tap the "..." next to any exercise
- Select Exercise History
Option 2: From the Log tab
- Tap any past workout
- Tap "..." next to an exercise
- Select Exercise History
Fitbod Metrics & Records / FAQ
Why is my volume doubled?
For exercises using two implements (e.g., dumbbells), Fitbod shows the weight for one but calculates volume as if both are used. Example: 25 lbs per dumbbell x 10 reps = 500 lbs volume (not 250).
Why are my Strength Scores not visible or calculated?
Your Strength Scores may not be visible yet because certain requirements need to be met. You’ll need to log enough weighted sets (at least 6 sets per primary muscle group) across all major groups—Push, Pull, and Legs. If any group is missing data, your Overall Strength Score will stay locked. Once you meet the requirements and log consistent workouts, your scores should appear after the next update cycle.
Why did my mStrength score drop?
Temporary dips can result from:
- Lower intensity workouts
- Recent increase in volume
- Reduced frequency of a specific movement
This is part of normal adaptation. Watch your long-term trend, not short-term changes.
Do custom exercises affect my strength metrics?
Only if you assign a muscle group to the custom exercise. However, Fitbod does not use custom exercises to adjust estimated weight, reps, or progression.
Why is my estimated strength decreasing?
If you haven’t trained a specific movement recently, the algorithm reduces your estimate to reflect potential deconditioning. Logging consistent sessions will bring it back up.
Can I manually update my estimated strength?
No. This is automatically calculated based on logged performance. You can only influence it by training consistently and pushing intensity.
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Log Sufficient Sets for Each Muscle
