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Custom Exercises
Table of Contents
Key Features of Custom Exercises
Limitation of Custom Exercises
How to Create a Custom Exercise
How to Delete a Customer Exercise
How to Get the Most Out of Custom Exercises
Creating Custom Exercises for Missing Movements
Using Custom Exercises for Alternative Grips & Stances
Tracking Non-Traditional Workouts
What's next for Custom Exercises?
Custom Exercises: Frequently Asked Questions
Where can I find my custom exercises?
Will my custom exercises be visible to other Fitbodders?
Can I edit a custom exercise after creating it?
Does Fitbod's algorithm consider custom exercises when recommending sets, reps, and weights?
Do custom exercises contribute to calories burned?
Overview
At Fitbod, we understand that every workout routine is unique. That’s why we’ve introduced Custom Exercises, allowing you to create and log exercises that aren’t in our existing library. Whether you use specialized gym equipment, follow a personal training program, or perform unique movements, this feature ensures you can track every workout accurately.
***Important Notes:
Custom Exercises was released in 6.48 for both the iOS and Android app. You can still request new exercises to be added to the app by completing this form!
Why use Custom Exercises?
Many Fitbodders have requested the ability to add their own exercises due to:
- Missing exercises in the library – Some machines, movements, or variations may not yet be included.
- Gym-specific equipment – Different gyms have unique machines with varying resistance levels.
- Tracking alternative grips or stances – Some users want to differentiate between variations like wide-grip push-ups vs. standard push-ups.
- Logging non-traditional exercises – Activities like yoga, rock climbing, or sprinting may not fit into standard strength training categories but are still important to track.
How Custom Exercises Work
Key Features of Custom Exercises
- Create your own exercises – Name them, assign muscle groups, and select the type (weight-based, bodyweight, or timed).
- Track progress – Custom exercises appear in your workout history, allowing you to monitor performance over time.
- Muscle recovery integration – Assigning muscle groups ensures that your custom exercises contribute to Fitbod’s muscle recovery tracking.
- Calorie tracking – Custom exercises contribute to your total workout calories, just like standard exercises.
Limitations of Custom Exercises
- No automatic algorithm recommendations – Fitbod’s AI does not currently adjust sets, reps, or weights for custom exercises.
- Cannot be edited after creation – If you need to change an exercise, you must delete and recreate it.
- Limited third-party app integration – Custom exercises will be included in your logged workouts but may not sync as named exercises in Apple Health or Google Fit.
How to Create a Custom Exercise
Open the Fitbod app:
- Navigate to the Workout tab.
- Select the "+" icon to open the exercise library.
- Type the exercise you want to create in the search field.
- If the exercise does not exist in the library, you’ll see an option to Create New Exercise.
- Select Create New Exercise.
- Confirm the exercise name, select Next.
- Assign the primary muscle group, select Next (the primary muscle is the main muscle group targeted by the exercise).
- Assign secondary groups (if applicable), select Next.
- Select the exercise type (e.g., weight-based, bodyweight, or timed), select Next.
- Select unilateral or bilateral, and select Next.
- Confirm weight configuration, select Next.
- Select the required equipment, select Done (If the required equipment is not available, please leave this option blank).
How to Delete a Customer Exercise
To remove a custom exercise:
- Go to the Log tab.
- Tap the Settings icon.
- Scroll down to Workout Settings.
- Select Manage Exercises.
- Use the search bar at the top to search for your custom exercise.
- Select the exercise thumbnail image.
- Tap “Delete” (top right).
Important Note: Once deleted, a custom exercise cannot be recovered.
How to Get the Most Out of Custom Exercises
Creating Custom Exercises for Missing Movements
If you can’t find an exercise in Fitbod’s library, you can create it yourself. This is especially useful for:
- Gym-specific machines (e.g., Hoist bicep curl machine, hack squat variations)
- Rehabilitation exercises (e.g., banded shoulder rotations, physio-recommended movements)
- CrossFit-style movements (e.g., sandbag carries, mace swings)
- Martial arts, sports training, or other activities (e.g., boxing drills, agility ladder drills, yoga, pilates)
How to Use Fitbod’s Custom Exercise Feature to Log Yoga & Other Activities
Fitbod is designed primarily for strength training, but we understand that many users engage in various fitness activities like yoga, Pilates, rock climbing, basketball, and other sports. With the Custom Exercise feature, you can easily track these activities in your Fitbod workout log.
To add yoga (or any other activity) to Fitbod as a Custom Exercise, follow these steps:
- Open the Fitbod app.
- Go to the Workout tab.
- Tap the “+” icon to open the exercise library.
- Type “Yoga” (or a specific yoga flow/session name) in the search field.
- If the exercise does not exist, select “Create New Exercise”.
- Enter the exercise name (e.g., “Yoga Flow").
- Assign a primary muscle group and secondary muscle groups.
- Select “Timed” as the exercise type.
- Tap Done to save the exercise.
Once saved, your "Yoga Flow" exercise will now be available in your exercise library for easy tracking.
Using Custom Exercises for Alternative Grips & Stances
Some users prefer to track different variations of the same movement. Instead of grouping them under one exercise, you can create separate custom exercises for:
- Grip variations (e.g., wide-grip vs. close-grip pull-ups)
- Stance differences (e.g., sumo deadlift vs. conventional deadlift)
- Machine settings (e.g., different incline levels for bench press)
Tracking Non-Traditional Workouts
While Fitbod primarily focuses on strength training, many users want to log yoga, rock climbing, sprinting, or golf as part of their fitness routine. Custom Exercises allow you to manually track these activities.
Example: If you want to log 30 minutes of yoga, create a Timed Custom Exercise and set the duration.
What’s Next for Custom Exercises?
We are continuously improving this feature based on your feedback. Some upcoming enhancements may include:
- Editing custom exercises after creation
- Improved integration with Fitbod’s AI for better tracking and recommendations
If you have suggestions, submit them via our Feature Request Board.
Custom Exercises: FAQ
Where can I find my custom exercises?
Open the Fitbod app:
- Select the Workout Tab.
- Select the "+" icon to open the exercise library.
- Tap the Categories tab.
- Select Added By Me.
Why can't I see the "Create New Exercise" option?
Possible reasons & solutions:
- App version is outdated → Ensure you are using version 6.48 or later. Update the app from the App Store or Google Play.
- App needs a refresh → Try logging out and logging back in.
- App needs a reinstall → Delete and reinstall the app to ensure all features load correctly.
- Search issue → Make sure you are typing the exercise name in the search bar first. If no results appear, the "Create New Exercise" option should show up.
Will my custom exercises be visible to other Fitbodders?
No, custom exercises are only available to the individual user who created them. They are not added to Fitbod’s general exercise database.
Can I edit a custom exercise after creating it?
Currently, custom exercises cannot be edited once they are created. If you need to make changes, you will need to delete the exercise and create a new one.
Can I track Custom Exercise in my workout history?
Yes! Custom exercises can be logged in your workout history just like any other exercise. You can view past performances and track progress over time.
Does Fitbod's algorithm consider custom exercises when recommending sets, reps, and weights?
At this time, the Fitbod algorithm does not automatically adjust recommendations for custom exercises. However, you can manually track your progress and adjust your workout accordingly.
Do custom exercises affect my muscle recovery tracking?
Yes, custom exercises contribute to muscle recovery tracking based on the primary and secondary muscle groups you assign during creation. However, since these exercises are not part of Fitbod’s standard database, they do not influence the algorithm’s exercise recommendations.
Do custom exercises contribute to calories burned?
At this time, the Fitbod algorithm does not automatically adjust recommendations for custom exercises. However, you can manually track your progress and adjust your workout accordingly.
Can I use custom exercises in Saved Workouts?
Yes! Once you create a custom exercise, you can add it to any Saved Workout just like a regular exercise.
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On-Demand Workouts
Table of Contents
Introduction to On-Demand Workouts
Introduction to On-Demand Workouts
Fitbod's On-Demand Workouts are ready-made routines you can use anytime. Designed for specific goals, equipment, or exercise types, they're quick and easy to access in the app.
You can choose an exercise from our library to begin an On-Demand workout. You don't need equipment either! You can still enjoy a full-body workout with only body weight.
If you have equipment available, specify what you have to tailor your workout. It's that flexible and convenient.
On-Demand Workouts for Android
We're sorry, On-Demand Workouts 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 On-Demand Workouts
Open the Fitbod app
- Select the Workout tab
- Select the ellipsis "..." top right corner
- Select On-Demand workouts
- Select which one you would like to perform
- Start Workout
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Gym Profile
Table of Contents
How to Set Up & Edit your Gym Profile
How to Activate the Bodyweight-Only setting
What to Expect from Bodyweight-Only Workouts
Overview
The Gym Profile in Fitbod is your personal workout settings hub, allowing you to customize your training program based on your fitness goals, experience level, and available equipment. By setting up your Gym Profile, Fitbod ensures that every workout is tailored to your needs, helping you stay on track and make progress efficiently.
How to Set Up & Edit your Gym Profile
1. Access Your Gym Profile
- Open the Fitbod app.
- Go to the Workout tab.
- Tap on Your Gym at the top of the screen.
2. Customize Your Settings
- Select your fitness goal, experience level, and training split.
- Choose your available equipment to ensure accurate exercise recommendations.
- Adjust workout duration, supersets & circuits, cardio, etc. as needed.
3. Save & Apply Changes
Any updates to your Gym Profile will automatically apply to future workouts.
4. Create Multiple Gym Profiles (Optional)
If you train at different locations, tap “+ Create New Gym Profile” to set up additional profiles. Name each profile and customize the equipment list for each location.
This process can also be applied if you want to switch between different fitness goals throughout your week or routine.
Gym Profile Settings
Available Equipment
The Available Equipment section in your Gym Profile Settings allows you to customize your workouts based on the equipment you have access to. This ensures that Fitbod generates exercises that align with your gym setup, whether you're working out at home, in a gym, or while traveling.
***Important Note:
If a piece of equipment is not listed, you can create a Custom Exercise in the app to incorporate it into your Fitbod workouts. Additionally, you can submit a request to let us know, and we’ll consider adding it as we continue to expand the exercise library.
Weight Selection
Fitbod allows you to customize your workout experience by selecting the weights available to you. This ensures that the app recommends exercises and weight increments that match your gym setup, whether you're working out at home or in a commercial gym.
How to Set Your Available Weights
- Open the Fitbod app.
- Select Your Gym Profile (top left corner).
- Select Available Equipment.
- Select from the listed equipment under Small Weights.
- Select your weights from the drop-down lists.
***Important Note:
The Weight Selection feature is currently available for Dumbbells, Kettlebells, and Medicine Balls, allowing you to specify the exact weights you use for these exercises. We’re actively working on expanding this feature to include other equipment such as Barbells and Plates. While we don’t have a confirmed release date yet, this improvement is a priority for our team.
If you’d like to stay updated on this feature request, we encourage you to follow the idea on our public Feature Request Board. This allows you to track the progress and provide feedback as we continue to enhance the Fitbod experience.
For more details, visit our Feature Request Board or visit our Feature Request Help Center article.
Bodyweight Only Workout
The Bodyweight-Only feature in Fitbod allows you to generate workouts that require no equipment, making it perfect for home workouts, travel, or when you don’t have access to a gym. This feature ensures that all recommended exercises rely solely on your body weight for resistance.
How to Activate the Bodyweight-Only setting:
- Open the Fitbod app.
- Select Your Gym Profile (top left corner).
- Select Bodyweight Only Workout.
- Toggle Enable Bodyweight Only to activate this setting.
- Select Save.
Once enabled, Fitbod will generate workouts that exclusively include bodyweight exercises.
What to Expect from Bodyweight-Only Workouts
- No Equipment Required: Exercises such as push-ups, squats, lunges, and core movements will be included.
- Limited Pulling Movements: Targeting muscles like the biceps and back can be challenging without equipment like pull-up bars or resistance bands.
Fitness Goal
Fitbod offers a variety of Fitness Goals to help you tailor your workouts to your specific objectives. Whether you want to build muscle, increase strength, lose weight, or improve overall fitness, selecting the right goal ensures that your workouts align with what you want to achieve.
For more information about the different fitness goals offered in Fitbod as well as how to choose the right goal for you, please visit Fitness Goals!
Fitness Experience
The Fitness Experience setting in your Gym Profile allows you to tailor your workouts based on your experience level. This ensures that Fitbod recommends exercises that match your skill level, helping you progress safely and effectively.
For more information about the Fitness Experience levels available in Fitbod and how it impacts your workouts, please visit Fitness Experience!
Exercise Variability (Coming soon!)
The Exercise Variability feature allows you to control the amount of exercise variety in your workouts, ensuring your training aligns with your preferences and goals. This setting is now part of your Gym Profile, and will remain as a per-workout Training Session Mod on iOS. By adjusting this setting, you can customize how often exercises change in your program.
Available Options:
- More Consistency – Stick to a familiar set of exercises with fewer changes.
- Suggested Variability (Default) – A balanced mix of consistency and variety based on Fitbod’s recommendations.
- More Variability – Experience a wider range of exercises for increased variation in your workouts.
For more information on how Exercise Variability works in Fitbod, please check out the Exercise Variability article.
Timed Intervals
Timed Intervals in Fitbod allow you to perform exercises based on time rather than a set number of reps. This feature is perfect for high-intensity interval training (HIIT) workouts, helping you maximize efficiency, improve endurance, and add variety to your training routine.
With Timed Intervals, you can:
- Perform as many reps as possible within a set time frame.
- Incorporate interval training at the beginning, end, or throughout your workout.
- Customize the duration of each interval to match your fitness level.
For more information on how Timed Intervals work in Fitbod, please visit Timed Intervals.
Circuits & Supersets
Fitbod’s Circuits & Supersets feature helps you maximize efficiency and intensity in your workouts. When enabled in your Gym Profile, exercises will be grouped into supersets (two exercises performed back-to-back) or circuits (three or more exercises in sequence) with minimal rest in between. This training style enhances endurance, saves time, and keeps your workouts dynamic. You can toggle this feature on or off in your Gym Profile settings to match your workout preferences.
For more info on how circuits & supersets work and how to create them, please visit Circuits & Supersets.
Cardio Recommendations
Fitbod’s Cardio Recommendations feature allows you to seamlessly integrate cardio into your workout routine. You can enable this feature in your Gym Profile to receive personalized cardio exercise suggestions before or after your strength training. Choose from a variety of cardio options and let Fitbod automatically include them in your workouts. This ensures a balanced training approach tailored to your fitness goals.
For a detailed guide on how cardio recommendations work in Fitbod and how to customize them for your program, please visit Cardio Recommendations.
Warm-up Sets
Lifting heavy and want to acclimate your muscles and joints to the movement? This setting will automatically add warm-up sets to the main lifts of your workout and when your lifts are a bit on the heavy side.
Warm-up & Cool-down
Insert a warm-up or cool-down routine consisting of Soft Tissue exercises, Static Stretches, Dynamic Stretches, and Primer exercises to your workouts. For more info on why you should always warm-up and cool-down and how to add them into your workout, please visit Warm-up & Cool-down for more info.
Workout Duration
Customize your workouts to fit the amount of time you have available to exercise.
Please keep in mind that Fitbod estimates the completion time of a generated workout. The time it takes to complete a workout can differ amongst individuals even though the Workout Duration setting is the same. If you find yourself completing Fitbod workouts consistently faster or slower, please change the Workout Duration setting accordingly until you have reached a duration setting that best fits your goal.
Training Splits
This option allows you to choose how you want your workouts to be constructed based on the properties of the muscle groups. Please find additional information about each training split below:
Fresh Muscle Groups
Build your workout based on the two most fresh primary muscle groups and core. The two selected muscle groups are based on muscle recovery state, exercise history, and fitness goal.
Upper/Lower Split
Target either your upper or lower body.
Full Body
Build a workout that targets all muscle groups.
Push/Pull/Lower Split
Push - Chest, Triceps, and Shoulders
Pull - Back and Biceps
Lower - Legs and Glutes
Important Note:
***Core (Lower Back and Abs) will be recommended in every workout!
Muscle Recovery Percentage
This Your Gym profile option will allow you to manually adjust the recovery state of your muscle groups. Many users utilize this option if their muscles recover at a different pace than what the app had anticipated.
You can also edit these percentages within your Recovery screen by selecting # Fresh Muscle Groups (top right corner) > Edit (top right corner)
For information about how Fitbod measures muscle recovery, please visit the How Fitbod Measures Muscle Recovery article.
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Fitbod Milestones
Table of Contents
Introduction to Milestones: Track Your Fitness Achievements
Introduction to Fitbod Milestones: Track Your Fitness Achievements
Introducing Fitbod Milestones! You can now earn badges for reaching your goals! There are three main ways to earn badges. There are Volume, Workout, and Calorie categories - each with eleven levels! Hit milestones by completing more workouts, lifting more weight, or burning more calories. Fitbod will reward you with a cool badge!
Milestones
Volume:
- Volume refers to the total amount of weight you lift during your workouts. It's calculated by multiplying the sets, reps, and weights you lift for each exercise. For example, if you perform four sets of ten reps with 100 pounds, the total volume lifted would be 4000 pounds
Workouts:
- The workout metric tracks the total number of workouts you have logged. It's straightforward count of all the workouts you've completed and logged. The more workouts you do, the more milestones you'll hit. Easy!
Calories:
- Fitbod calculates the calories you burn during a workout by combining a few factors. It uses your workout's length and your volume lifted. Fitbod also considers your stats, like weight, height, gender, and age. If you are an iOS user and use an Apple Watch, your heart rate data is also factored into the calorie calculation.
How to View Your Milestones
Open the Fitbod app:
- Select the Log tab (bottom right corner)
- Select the Milestones (top right)
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Body Composition
Table of Contents
Introduction to Body Composition
How to Sync Your Body Composition Data into Fitbod
Add or Delete Your Body Composition Data in Fitbod
How to View the Body Composition Dashboard
Frequently Asked Questions (FAQ)
Why is understanding body composition important?
Can my body composition data be imported from other sources/apps?
What is the difference between composition and measurement?
Introduction to Body Composition
Fitbod's Body Composition feature helps you track your progress towards the goals that matter to you. Body composition refers to the body's makeup of fat, muscle, bone, and other elements. It's not just about weight. Instead, it can offer a more comprehensive view of a person's overall health and progress. Understanding your body composition can help you make more informed decisions about fitness, nutrition, and general well-being.
Get better exercise recommendations by connecting Fitbod to Apple Health or Health Connect.
Over time, Fitbod will also provide you with even better exercise recommendations based on body composition data.
To use this feature, connect Fitbod to Apple Health or Health Connect and authorize Fitbod to receive your logged body composition data.
Data Types
Fitbod needs permission from Apple Health and Health Connect for certain types of data. You need to allow Fitbod to use that data so that Fitbod can calculate your Body Composition. Please note, the following data types are taken from Apple Health & Health Connect.
Turn on "Read" and "Write" for this list of data types:
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Body Fat Percentage (both iOS and Android)
- Body Fat Percentage represents the proportion of fat in your body compared to other sources of weight like lean mass or water weight, and is a vital indicator of overall health and fitness. Monitoring and managing this metric is crucial because it affects everything from athletic performance to long-term health risks. Fitbod's tailored workouts help you manage this metric by increasing muscle mass, as well as burning calories, and reducing body fat. Lower body fat percentages are usually a good thing, but having too little body fat can also lead to health and performance problems.
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Lean Mass (both iOS and Android)
- Lean Mass is the combined weight of tissues like muscles, tendons, and ligaments. This is a key stat for anyone looking to alter their body composition. Increases in lean mass can help with nearly any goal from sport performance, the general health and fitness, and even losing weight. Fitbod will help you increase your lean mass through a variety of exercises, as well as weight and rep recommendations in line with your current capabilities.
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Body Mass Index (BMI) (iOS only)
- Body Mass Index, or BMI, is an easily accessible metric for estimating body fat percentage. While this is a great metric to track, there are some downsides. Because this metric only looks at total weight and height, it does not distinguish between different types of tissues. Because of this, there can be inaccuracies for individuals with a high proportion of weight coming from muscle mass.
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Waist Circumference (iOS only)
- Waist Circumference is one metric that can help assess risk for obesity-related diseases such as Type 2 diabetes, high cholesterol, high blood pressure, and heart disease.
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Basal Metabolic Rate (BMR) (Android only)
- Basal Metabolic Rate, or BMR, is the amount of energy your body needs to perform essential life-sustaining functions such as breathing, circulation, and cell production while at rest. BMR is influenced by various factors such as age, sex, weight, and body composition.
Fitbod uses the data types listed above along with the data types listed below to help you understand your body composition:
- Active Energy
- Heart Rate
- Height
- Weight
- Workouts
How to Sync Your Body Composition Data into Fitbod
On the iOS and Android app
- Open Fitbod
- Select the Body tab (bottom center)
- Select the Composition tab
- Select Sync with Apple Health or Health Connect
(iOS images to the left, Android images to the right)
***Important Note:
You can also Sync with Apple Health or Health Connect via the Settings menu. This is also where you can Disconnect Fitbod from Apple Health or Health Connect if you no longer want to sync your Apple Health or Health Connect data into Fitbod.
Apple Health & Health Connect will ask you for permission to sync your data. They fit into two categories: "Write" and "Read", and you need to give permission to each bolded item to enable Body Composition tracking in Fitbod.
Write:
- Active Energy
- Body Fat Percentage
- Body Mass Index
- Heart Rate
- Height
- Lean Body Mass
- Waist Circumference
- Weight
- Workouts
Read:
- Body Fat Percentage
- Body Mass Index
- Date of Birth
- Heart Rate
- Height
- Lean Body Mass
- Sex
- Waist Circumference
- Weight
- Workouts
Add or Remove Your Body Composition in Fitbod
Fitbod Introduces a new level of personal health management for Body Composition. You can now add and remove your Body Composition metrics directly within the app. Are your metrics out of date? Easily remove them and add your new metrics! We also support the addition of new records beyond what Apple Health & Health Connect offers. We want to empower you to add or remove critical health data such as body weight, height, and body fat percentage, so we can provide you with a comprehensive and customizable approach to tracking and managing your health information.
On the iOS and Android app
To add your data please do the following:
- Open Fitbod
- Select the Body tab (bottom center)
- Select the Composition tab (Image 1)
- Select the All Composition Stats
- Select a Stat you want to add information to (Image 2)
- Add Data (Image 3)
(iOS images to the left, Android images to the right)
To Remove Data please do the following:
- Open Fitbod
- Select the Body tab (bottom center)
- Select the Composition tab
- Select All Composition Stats
- Select a Stat you remove information from
- Scroll down to All Recorded Data
- Slide to the left on the entry you want to remove
Body Composition Dashboard
You can now access your Body Composition dashboard and check out the brand-new data points it provides through Fitbod's new Body Tab. Go beyond your base-level stats and take a dive deep into a more comprehensive view of your health and fitness.
You can see a preview of the dashboard, both when unsynced with Apple Health or Health Connect and when synced. In the unsynced state, the Composition Dashboard displays an option to sync with Apple Health or Health Connect, presenting your data points at 0%. Once synced with Apple Health or Health Connect, the dashboard reflects changes in your data points, showcasing increases or decreases in percentages.
By clicking on a data point, you can track your progress over various periods—be it weekly, monthly, over six months, or a year.
***Important Note:
Fitbod does not calculate your Body Fat Percentage, Weight, Lean Mass, Body Mass Index, or Waist Circumference. These are all imported from Apple Health & Health Connect currently.
How to View the Body Composition Dashboard/Trends
On the iOS and Android app
- Open Fitbod
- Select the Body tab (bottom center)
- Select the Composition tab
- Select one of the metrics below to view your historical trends for that specific metric
FAQ
What is body composition?
Body composition is the term used to refer to the percentage of fat, muscle, bone, skin, water, and other lean tissues that make up the body.
Body composition is broken into two groups. Fat mass and fat-free mass. Fat mass is the amount of body fat. Fat-free mass is the lean tissue in your body like muscles, organs, bones, water, etc.
Why is understanding body composition important?
Understanding your body composition is crucial for several reasons:
- Health assessment tool. Body composition and body fat percentage may better predict health risks than simple obesity classification based on Body Mass Index (BMI). A healthier body composition is a higher percentage of muscle and lean tissue with a lower percentage of body fat. Body composition is important because it can give you a better idea of your overall health, especially if you fall in the overweight or obesity category for BMI. While weight loss can help, it doesn’t tell you whether you’re losing body fat or muscle mass. That said, less body fat isn’t always healthier when it comes to your body composition.
- Monitoring fitness progress. If you’re on a fitness journey, understanding your body composition helps track progress more accurately than just relying on weight. For instance, you might be losing fat but gaining muscle, which wouldn’t reflect on a scale but would positively impact your body composition. Athletes also often use body composition analysis to optimize their performance tailoring their training and nutrition plans.
- Personalized health goals. Different people may have the same weight but completely different body compositions. Understanding your body composition allows you to set more realistic and personalized health goals. It helps in creating targeted strategies for weight management, muscle gain, or overall fitness improvements.
Can my body composition data be imported from other sources/apps?
Yes, but only if the data is imported into Apple Health or Health Connect will it sync into Fitbod. Fitbod will read the data that it has approved permissions for.
What is the difference between composition and measurement?
Body composition is about the body's makeup of fat, muscle, bone, skin, water, and other lean tissues. It is typically broken into two groups: Fat mass and Fat-free mass. Fat mass is the amount of boy fat, while fat-free mass includes lean tissue like muscle, organs, bones, and water.
While measurements refer to the specific metrics used to asses body composition, such as body fat percentage, lean mass, body mass index (BMI), and waist circumference. Measurements are used to track changes in your body composition over time.
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Body Fat Percentage (both iOS and Android)
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Muscle Recovery
Table of Contents
How Fitbod Measures Muscle Recovery
Your Muscle Recovery Percentages: Your Gym Profile
Imported Workouts and Muscle Recovery
Muscle Recovery in Fitbod
Regular exercise (both cardio and strength-based training) can provide short-term and long-term benefits to your health. A major component that many people miss during their fitness journey is the importance of muscle recovery. With Fitbod, you can track the recovery state of your muscle groups based on your logged workouts and the app will plan your next workout based on your muscle recovery state.
How Fitbod Measures Muscle Recovery
When you log an exercise, Fitbod measures the impact of the particular exercise, sets, reps, and weight on a muscle group. After completing a full workout, Fitbod provides a composite heat-map visualizing how the set of exercises performed has collectively impacted the muscular system.
For an individual muscle group, Fitbod examines the sum of all exercises targeting that muscle group and assigns a muscle recovery percentage between 0% and 100%. Muscles fully recover over a 6-day period in Fitbod.
If you have granted Apple Health sync permissions or inputted your Body Stats (Height, Weight, Age, Gender, etc), Fitbod will adjust your muscle recovery percentage appropriately.
For cardio exercises, Fitbod will also take into account how often and frequently you log a given cardio exercise when computing muscle recovery state.
Fitbod attempts to design a full workout considering the relative freshness of all muscle groups. However, it’s not necessary to avoid a muscle until 100% recovery. You can continue to work semi-recuperated muscle groups as long as you provide ample recovery time. Fitbod will never recommend an exercise that targets a 0% recovered muscle group, unless under specific conditions.
Your Muscle Recovery Percentage: Your Gym Profile
This option in Your Gym profile will allow you to manually adjust the recovery state of your muscle groups. Many users utilize this option if their muscles recover at a different rate than what the app had anticipated.
You can also edit these percentages within your Recovery screen by selecting Muscle Group Percentages from with Your Gym Profile and then Edit (top right corner).
Imported Workouts and Muscle Recovery
When importing workouts outside of Fitbod, such as those from Apple Health, Fitbit, and Strava, can influence your Muscle Recovery.
After completing exercises like an Indoor Run, Elliptical, Rower, Hiking, Walking, Swimming, and more, Fitbod generates a comprehensive heat map to illustrate how each workout collectively impacts the muscular system.
Each exercise in Fitbod has its unique muscle recovery mapping, affecting muscle groups differently. You can discover which muscles are targeted by clicking on an exercise's instructions, where they are listed. For instance, swimming affects hamstrings, biceps, quads, calves, upper and lower back, abs, glutes, and shoulders. The longer you engage in the exercise, the greater the impact on your muscle recovery. So we won't suggest a strenuous leg workout following a lengthy run or cycle, for instance.
To View your Muscle Recovery
iOS
To view your muscle recovery avatar,
- Select the Recovery tab
- You can change the position of your avatar by swiping right to view the back and left to view the front
To view your muscle recovery percentages,
- Select the Recovery tab
- Select the # Fresh Muscle Groups (top right)
To view your muscle group history,
- Select the Recovery tab
- Select any muscle group on your avatar
- You can change the position of your avatar by swiping right to view the back and left to view the front
Android
To view your muscle recovery avatar,
- Select the Recovery tab
- You can change the position of your avatar by swiping right to view the back and left to view the front
To view your muscle recovery percentages,
- Go to Your Gym Profile (top center of the Workout tab)
- Select Muscle Recovery Percentage
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Training Session Mods
Now, you can quickly make changes to your daily workouts with Fitbod’s new Training Session Mods. With this new feature, you can customize today's workout without changing your Gym Profile settings. Please note, Training Session Mods will not update your Gym Profile settings, only the current workout!
Please note, that some Training Session mods are only available on iOS at this time - these features will be indicated as "iOS only" below.
Table of Contents
Exercise Variability (iOS only)
Training Session Mods
Workout Duration
If your schedule for training time changes, you can easily adapt your workout duration for that day without making any big changes to your Gym Profile. With the Workout Duration Training Mod, you can adjust the length of your workout, ranging from as short as 15 minutes to as long as 1.5 hours. Changing the duration in the app will automatically adjust the number of exercises you are being recommended for your workout. The app's adaptability ensures that your workout regimen can always align with your available time, making it easier to stay consistent with your Fitness Goals!
Muscle Splits
Try a new training split to surprise your muscles by working them in a different order or in different groups. Check out Fitbod’s training split options:
Fresh Muscle Groups
Workouts are built around your two freshest primary muscle groups and your core, either abs or lower back. Exercises are picked according to exercise science’s best practices and your muscle recovery levels.
Full Body
Workouts that engage your whole body. Exercises are picked according to exercise science’s best practices and your muscle recovery levels.
Upper/Lower Split
Workouts that target your upper body or lower body separately. Upper body workouts train your shoulders, biceps, triceps, upper back, neck, and traps. Lower body workouts train your glutes, hamstrings, quads, hip flexors, and calves. Fitbod will recommend core muscles in either split if they are sufficiently recovered.
Push/Pull/Lower Split
Workouts that target specific muscle functions and groups: Push, Pull, and Lower body workouts. Push exercises that train your chest, triceps, and shoulders. Pull exercises that train your upper back, lower back, and biceps. Lower body exercises that train your hamstrings, quads, and glutes.
Equipment (iOS only)
Quickly change your available equipment information to enable Fitbod to tailor workouts according to your specific training conditions and surroundings. If you're not working out at your usual gym, inform Fitbod about the equipment you have access to with this Training Session mod, and it will craft the current workout customized to you.
Do you want to experiment with a different piece of equipment? Simply include it for today's workout.
Fitness Goal
Change your Workout Goal for a session if you feel like switching things up or want to try something new! For more information about Fitbod's Fitness Goal options, please visit our Fitness Goal Help Center article. Here’s a refresher on our available workout goals:
General Fitness
Want a change…but not sure what kind? Pick this goal. Fitbod will generate full-body routines that burn fat, build muscle, and feature a variety of exercises and equipment.
Bodybuilding/Hypertrophy
Switch to Fitbod’s Bodybuilding goal for more reps with less weight. You’ll work on muscle definition by isolating muscles, depending on your training split.
Strength Training
Fitbod’s Strength Training goal improves functional fitness, activates different muscle groups, and builds muscle mass. You’ll practice compound movements to focus on large muscle groups and train accessory muscles.
Muscle Tone/Circuit Training
Get your heart rate high with the Muscle Tone goal. Pick this to try muscle tone-improving and calorie-burning routines. They’ll include a mix of compound and isolation exercises with higher reps and shorter rest periods.
Powerlifting
This goal is a bit more advanced, with the aim to get better at the sport of powerlifting. You’ll focus on the three main lifts of the sport: The bench press, squat, and deadlift. Fitbod will recommend higher weights, fewer reps, and only a little cardio in line with your training splits.
Olympic Weightlifting
Fitbod’s most specific goal is also for its most advanced lifters. Choose this one to practice two lifts: The snatch and the clean and jerk. You’ll perform more sets, fewer reps, and only a little cardio while focusing on compound movements and full-body splits to build strength in each technique.
Difficulty
Feeling a bit fatigued before today's workout? Use this Training Session Mod to quickly update your exercise difficulty for today's workout to better fit today's circumstances. Going from beginner to intermediate, or intermediate to advanced, gives you more complex exercises that are harder to execute. Alternatively, you can use this Training Session Mod to enhance the intensity of your workout, especially if you're in the mood for a more daring session today.
Exercise Type
Adjust workouts to use all of your available equipment (All Exercises), or switch to bodyweight only for this session.
Exercise Variability (iOS only)
Use this Training Session Mod to make your current workout more consistent or with more variability in terms of exercises. Increasing exercise variability for a single workout can offer several advantages such as preventing plateaus and boredom! However, increasing consistency can provide a more targeted/focused workout. Freely adjust to what you want to accomplish for today's workout!
***Important Note:
Exercise Variability is only available as a Training Session Mod for those who have logged at least 30 workouts in their Fitbod account.
Warm-up/Cooldown (iOS only)
Quickly add mobility exercises as a warm-up (before your workout) or cool-down (after your workout) to your current workout.
For more information on Fitbod's Warm-up/Cool-down feature, please visit our Warm-up/Cool-down Help Center article.
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Weekly Workout Schedule & Previews
Table of Contents
Introduction to Weekly Workout Schedule
How to Set Weekly Workout Schedule & Previews for iOS and Android
Frequently Asked Questions (FAQ)
Can I change my start of the weekday in the app?
Introduction to Weekly Workout Schedule
These features are designed to help you stay consistent and achieve your fitness goals. You can set a weekly goal of how often you want to work out or hit the gym. Set your goal and enable the Workout Preview option so the app will preview your workout for that day. We'll notify you depending on the schedule you choose. For example, if you have a 4-day-a-week selected, the app will notify you of a workout every other day. This can change if you work out two days in a row or take two rest days in a row.
How to Set Weekly Workout Schedule & Previews for iOS and Android
To access the Weekly Workout Schedule & Preview, you'll need to go to the Fitbod settings menu. You can get to your Fitbod settings by going to your Log tav and then tapping the gear icon in the top right of the screen. To enable Workout Previews and set your fitness goal, you can:
- Scroll down to Workout Settings and tap Weekly Workout Goals & Previews
- Toggle "Enable Workout Previews" to ON, if desired
- Select your Workout Schedule (Every Day, 6 times a week, 5 times a week, etc)
- Select the days of the week that you intend to train
- Select the Time to Send Workout Preview
Streaks
Consistency is key to achieving your fitness goals. With Streaks Fitbod is here to help you stay motivated and on track. Whether you're just starting your fitness journey or looking to maintain a routine, streaks are a powerful tool to keep you engaged and committed to your goals.
FAQ
Can I change my start of the weekday in the app?
Yes! You can change the start of the week in your Fitbod app. Changing this setting will alter how the week appears on the calendar in the Log Tab. The default setting is based on the location set in your phone's general settings. If you wish to modify this, please reach out to our Support team for assistance at support@fitbod.me.
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Sharing a Workout & Gym Profile Settings
In this article, you will find information about how to Share a Fitbod Workout and your Gym Profile Settings with others.
Table of Contents
Sharing a Workout
Easily share workouts with a friend and skip the hassle of recreating them manually. With Fitbod’s Share Workout feature, you can generate a shareable link that lets them instantly load the workout into their app. Once opened, it automatically adjusts to match their fitness level, history, and abilities, so it fits their progress.
***Important Note:
Shared workouts aren’t exact copies. Fitbod modifies the sets, reps, and weights based on the recipient’s training data while keeping the overall structure intact. This ensures the workout stays personal and effective.iOS
To share a workout to a gym buddy:
- Select the "..." icon next to any workout
- Send Workout to a Friend
Important Note:
There are no limits to how many people you can send a workout to.Android
To send a workout to a gym buddy:- Select the “...” icon next to any workout
- Share Workout Link
Important Note:
There are no limits to how many people you can send a workout to.Sharing a Workout Summary
Are you feeling proud and accomplished with your workout?! With Fitbod's Share Workout feature, you can share your workout summary and any Achievements with your friends, family, and social media followers! This feature will generate a workout summary image and a special shareable link that contains your full workout.
iOS
To share a workout with a gym buddy:
- Select the "..." icon next to any workout
- Then select Share Workout with a Friend
Android
To share a workout with a gym buddy:
- Select the "..." icon (top right corner)
- Then select Share Workout Link
Sharing your Gym Equipment Settings
With Fitbod's Share Gym Equipment Settings, you can send/receive Available Equipment and Bodyweight Only Workout settings to and from a friend or gym buddy. This feature works great to save time creating an accurate gym profile for you or your gym buddy when visiting a new gym.
iOS
To share your gym equipment settings:
- Select Your Gym profile (top left of the Workout screen)
- Select which gym profile you'd like to share by selecting the "..." more icon
- Select the export icon (top right)
- Share Gym Equipment Settings
- Select the method you want the profile to be sent
Android
To share your gym equipment settings:
- Select Your Gym profile (top left of the Workout screen)
- Select which gym profile you'd like to share by selecting the "..." more icon
- Select Share
- Select Share Gym Equipment Only
- Select the method you want the profile to be sent
Share All Settings
You can also share your entire Your Gym profile with a friend or a gym buddy if you'd like. This makes it easy if you and your friend have similar goals and preferences which you can tweak once imported, to better tailor to you.
iOS
To share gym equipment settings:
- Select Your Gym profile (top center of the Workout screen)
- Select which gym profile you'd like to share by selecting the "..." more icon
- Select the export icon (top right)
- Share All Settings
- Select the method you want the profile to be sent
Android
To share gym equipment settings:
- Select Your Gym profile (top left of the Workout screen)
- Select which gym profile you'd like to share by selecting the "..." more icon
- Select Share
- Share All Settings
- Select the method you want the profile to be sent
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Language Support
Currently, Fitbod is only available in English, but that won’t always be the case—we do plan to introduce language options for international users in the future.
Right now, our team has been focused on other high-demand features, but we’d love to hear your input! Your feedback helps shape our priorities, and we develop based on user demand. If you’d like to see a specific language added, please let us know!
Follow this link to submit a language request.
For any other questions or feedback, feel free to reach out to our Support Team at support@fitbod.me. We appreciate your support and look forward to expanding Fitbod for more users worldwide!