• Body Composition

    Table of Contents 

    Introduction to Body Composition 

    Data Types 

    How to Sync Your Body Composition Data into Fitbod

    On the iOS app

    On the Android app

    Body Composition Dashboard

    How to View the Body Composition Dashboard

    On the iOS app

    On the Android app

    Frequently Asked Questions (FAQ)

    What is body composition?

    Why is understanding body composition important?

    Can my body composition data be imported from other sources/apps?

     

     

    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.

    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 and authorize Fitbod to receive your logged body composition data. In 2024, this feature will become available to Android users and will continue to expand functionality.

     

      

    Data Types

    Fitbod needs permission from Apple Health 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.

    Turn on "Read" and "Write" for this list of data types: 

    • Body Fat Percentage
      • 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.
    • Lean Mass
      • 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.
    • Body Mass Index (BMI)
      • 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.
    • Waist Circumference
      • 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. 

    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 app

    1. Open Fitbod
    2. Select the Body tab (bottom center)
    3. Select the Composition tab
    4. Select Sync with Apple Health

    Screenshot 2023-12-21 at 8.59.15 AM.png

    ***Important Note:

    You can also Sync with Apple Health via the Settings menu. This is also where you can Disconnect Fitbod from Apple Health if you no longer want to sync your Apple Health data into Fitbod.

     

    Apple Health 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

     

    On the Android app

    Please stay tuned! This feature will become available to Android users in 2024.

     

     

    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 and when synced. In the unsynced state, the Composition Dashboard displays an option to sync with Apple Health, presenting your data points at 0%. Once synced with Apple Health, 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 currently.

     

     

    How to View the Body Composition Dashboard/Trends

    On the iOS app

    1. Open Fitbod
    2. Select the Body tab (bottom center)
    3. Select the Composition tab
    4. Select one of the metrics below to view your historical trends for that specific metric

    Screenshot 2023-12-21 at 8.55.46 AM.png

    Screenshot 2023-12-21 at 8.57.45 AM.png

     

    On the Android app

    Please stay tuned! This feature will become available to Android users in 2024.

     

     

    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 will it sync into Fitbod. Fitbod will read the data that it has approved permissions for.

     

     

  • Fitbod Metrics + Records

     

    Know Your Numbers

    Table of Contents: 

    Fitbod's Metrics Broken-Down

    Estimated Strength

    What Can Impact Your Estimated Strength

    Your Estimated Strength Record

    Muscle Strength

    Volume

    Your Volume Record

    Reps

    Your Rep Record

    Weight

    Your Weight Record

    Time

    Total Time

    Distance

    Distance Record

    Total Distance 

    Total Distance Record

    Split

    Split Record

    How to View Your Exercise History

     

    Fitbod’s Metrics Broken-Down

    Fitbod’s a good training partner because it gets to know you. 

    It does that by gathering, compiling, and analyzing your data. All of this comes from your past workouts you've logged and is available for you to track over time. Check out the breakdowns of each Fitbod metric to help you reach your fitness goals. 

     

     

    Estimated Strength

    For weighted exercises, Estimated Strength (previously known as your “Projected 1 Rep Max”) is a metric that tells you the most weight Fitbod estimates you can lift in 1 rep. For bodyweight exercises, your Estimated Strength (previously known as your “Projected 1 Set Max”)  is the highest number of reps Fitbod thinks you can do in 1 set.

     

    What Can Impact Your Estimated Strength?

    During any given workout, your set, rep, and weight breakdown per exercise have the biggest impact on your Estimated Strength. Fitbod also accounts for how much time has elapsed between exercise performances. For example, you’ll probably see a dip in your Estimated Strength if you take a break from training because our app is trying to accommodate for any loss you might have incurred during your time off.

     

    Your Estimated Strength Record 

    Your Estimated Strength Record is the highest weight (or, in the case of bodyweight exercises, the highest amount of reps) you achieved for a particular exercise. Fitbod will also take into account all of your past workout data with Fitbod.

     

    Muscle Strength 

    What distinguishes the Muscle Strength score from Estimated Strength? Estimated Strength pertains to a single exercise and represents the weight Fitbod estimates you could lift in a single all-out-effort rep, measured in lbs or kgs.

    On the other hand, the 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 instance, your Estimated Strength for Barbell Bench Press might be 100 lbs., while your Muscle Strength score for your chest could be 57 mSTRENGTH, considering not just your bench press but also exercises like push-ups, chest fly, cable push, and any other workouts targeting your chest.

     

     

    Volume

    Volume is the product of the sets, reps, and weights you lift while performing an exercise. For example, if you did four sets of ten reps with 100 pounds, the volume lifted would be 4,000 pounds. It’s the same for metric units. If you did four sets of 10 reps with 45 kilograms, the volume lifted would be 1,800 kilograms. 

     

    Your Volume Record 

    Your volume record is the highest volume of weight logged for a particular exercise. It takes into account all of your past workout data with Fitbod. 

     

     

    Reps

    Reps are the number of repetitions you perform for any given exercise. Fitbod records the highest number of reps done for a given set of any applicable exercises. For example, if you did two sets of ten reps, then two sets of twelve reps, your rep record for that exercise would be twelve in one set. 

     

    Your Rep Record 

    Your rep record represents the highest number of reps that have been logged for an exercise in a given set. This number accounts for all of your past data.

     

     

    Weight

    Fitbod measures your Weight metric as the heaviest weight that you’ve lifted while performing a given exercise. For example: If you did one 25-pound set, then a 50-pound set, and finished with a 75-pound set, Fitbod would mark the weight you lifted for that workout as 75 pounds.

     

    Your Weight Record 

    By taking all of your workout data into account, Fitbod’s Weight Record is the heaviest weight you’ve lifted while performing a given exercise in any logged workout. 

     

     

    Exercise Time 

    Your exercise time metric is the longest duration done for a single set of an exercise, either looking at today's performance or across all performances in a specified time period.

     

    Total Time

    Your total time metric is the total amount of time you performed an exercise across all sets, either looking at today's performance or across all performances in a specified time period.

     

     

    Distance 

    Your distance metric is the furthest distance traveled for a single set of an exercise, either looking at today's performance or the range across all performances in a specified time period.

     

    Distance Record

    Your distance record represents the longest distance you've ever logged in one set, across all sets logged in Fitbod for a specific exercise.

     

    Total Distance 

    Your total distance metric is the total distance you traveled across all sets, either looking at today's performance or across all performances in a specified time period.

     

    Total Distance Record

    Your distance record represents the longest total distance you've ever logged, across all sets logged in Fitbod for a specific exercise. 

     

     

    Split

    Your split metric is the top speed you performed in a single set or performance of an exercise.

    For example, if you're running five miles, your time at each mile marker would be a split pace. 

    Or if you run 5 miles in 60 minutes, your average speed would be your split metric.

    Your split metric is the highest split in a single set, either looking at today's performance or across all performances in a specified time period.

     

    Split Record 

    This is the best split completed in a single set, across all performances of that exercise logged in Fitbod.

     

     

    How to View Your Exercise History 

    Three ways to easily access your Exercise History: 

    • In the Workout tab, hit the three dots (“…”) next to any exercise, then select “Exercise History” 
    • In the Log tab, pick any exercise to see a record of all Fitbod’s logged data for that particular exercise
    • When viewing one of your past workouts, select an exercise, scroll down, and hit “Exercise History” 

     

  • 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

    Introduction 

    Training Session Mods 

    Workout Duration

    Muscle Splits

    Equipment (iOS only)

    Fitness Goal

    Difficulty

    Exercise Types

    Exercise Variability (iOS only)

    Warm-up/Cool-down (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 in tailoring 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 (Maintenance Workout)

    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 (Increase Muscle Mass & Size)

    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 (Get Stronger & Lift More Weight)

    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 (Get Lean & Burn Calories)

    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.

     

     

     

  • Save a Workout

    Table of Contents

    Saved Workouts for iOS

    Save a workout you created

    Save a workout you logged

    Load a saved workout

    Delete a saved workout

    Add a saved workout as a past workout

    Saved Workouts for Android

    Save a workout you created

    Save a workout you logged

    Load a saved workout

    Delete a saved workout

    Log a saved workout as a past workout

    View a saved workout 

    Apply Fitbod's Algorithm to your Saved Workout 

     

    iOS

    Save a workout that you created or a past one you really enjoyed doing! By saving a workout, you'll be able to pull it up anytime for future use.

     

    To save the workout you have just generated or created:

    1. Start on the Workout screen
    2. Select "..." icon (top right)
    3. Tap "Save Workout"
    4. Name the workout
    5. Save

          Save_a_workout_.jpeg   save_a_workout_2.0.PNG     save_a_workout_2.PNG    save_a_workouts_3.PNG

     

    To save a workout that you have previously logged:

    1. Start on your Log screen
    2. Select “…” icon next to the title of the workout you want to save
    3. Save Workout
    4. Name the workout
    5. Save  

     

    To load a saved workout:

    1. Start on the Workout screen
    2. Select the ellipsis "..." in the top right corner 
    3. Select Save Workouts
    4. Select workout  

     

    To delete a saved workout:

    1. Start on the Workout screen
    2. Select the ellipsis "..." in the top right corner 
    3. Select Save Workouts
    4. Select Load Saved Workout 
    5. Select "..." icon for the workout you want to delete
    6. Delete Saved Workout

          

    To add a saved workout as a past workout:

    1. Start on the Workout screen
    2. Select the ellipsis "..." in the top right corner 
    3. Select Save Workouts
    4. Select Load Saved Workout 
    5. Select "..." icon for the workout you want to add 
    6. Add as a past workout 

     

    Android

    Save a workout that you created or a past one you really enjoyed doing! By saving a workout, you'll be able to pull it up anytime for future use. 

     

    To save a workout you just generated or created:

    1. Start on the Workout screen 
    2. Select "..." icon (top right)
    3. Save Workout 
    4. Name the workout 
    5. Save 

     

    Save_a_created_1.png saved_a_created_2_.pngsave_a_created_3_.png

     

    To save a workout you previously logged: 

    1. Start on your Log Screen 
    2. Select "..." icon next to the title of the workout you want to save 
    3. Save Workout 
    4. Name the workout
    5. Save 

    save_as_previously_1.png  save_as_previously_2.png  save_as_previously_3.png

     

    To view saved workouts:

    1. Start on the Workout screen 
    2. + New (top left)
    3. Saved Workouts 

    view_saved.png    view_saved_2_.png view_saved_3_.png

     

    To load a Saved Workout: 

    1. Select the workout you  want to load 
    2. Select recommendation preference 
      1. Maintain the same sets, reps, and weight you had previously set when the workout was saved 
      2. Have Fitbod generate new sets, reps, and weights based on your workout history, fitness goal, available equipment, and preferences 
      3. Have Fitbod generate new weight eight recommendations only based on your workout history and available equipment 

    load_saved.png  load_saved_2_.png

     

    To delete a saved workout: 

    1. Start on the Workout screen 
    2. + New(top left) 
    3. Saved Workouts 
    4. Select "..." icon for the workout you want to delete 
    5. Delete Saved Workout 

    delete_saved.png    delete_saved_2.png

     

    To add a saved workout as a past workout 

    1. Start on the Workout screen 
    2. + New (top left)
    3. Saved Workouts 
    4. Select "..." icon for the workout you want to add as a past workout 
    5. Add a past workout 

    add_past.png    add_past_2.png

     

    Apply Fitbod's Algorithm to your Saved Workouts

    iOS and Android

    Fitbod can update your Saved Workouts to progress with you as you progress! You now have 3 options you can Maintain, Generate New sets, reps, and weights and Generate new weights only!

    • Maintain sets, reps, and weight
      • When users want to repeat the exact same workout or decide for themselves how they want to adjust it.
    • Generate new sets, reps, and weight
      • When users want to get the right challenge for where they are today, with some variety in sets and reps to challenge their muscles in different ways (e.g. higher reps some days for hypertrophy, lower reps other days for strength)
    • Generate new weight only
      • When users want to keep to a specific set & rep scheme but keep progressing with weight to match their current ability. Please note that varying rep schemes within an exercise is not supported at this time. Please let us know if you use varied reps in your workouts at . This will enable us to consider adding this functionality in the future.



  • Your Gym Profile

    Table of Contents

    Introduction

    Gym Profile Settings

    Available Equipment

    Bodyweight Only Workout

    Fitness Goal

    Fitness Experience

    Circuits & Supersets

    Cardio Recommendations

    Warm-up Sets

    Warm-up & Cool-down

    Workout Duration

    Training Splits

    Exclude Exercises

    Muscle Recovery Percentage

    Multiple Gym Profiles

     

    Introduction

    In your Gym Profile, you can find several options to tailor Fitbod to your unique fitness preference. For example, you’ll be able to generate workouts based on your goals, what equipment you have, and how much time you have to work out. There are additional settings to further personalize your program to better fit your workout style, likes, and dislikes. 

     

    Gym Profile Settings

    Available Equipment

    Customize your generated workouts based on the available equipment at your gym, work, or home. You can quickly select/unselect equipment based on category (i.e. Free Weights, Racks, Bars, & Benches, etc.). To do this, scroll to the desired category and SELECT ALL if you'd like to select all pieces of equipment as available or DESELECT ALL to mark as unavailable.

     

    Important Note:

    ***Exercise equipment labeled with a “checkmark” indicates that it is available to you. Exercise equipment labeled in white (with no “checkmark”) indicates that it is NOT available to you.

     

    Bodyweight Only Workout

    This Your Gym profile option is great if you don’t have any fitness equipment available or you simply don’t want to use any. Toggling this option ON will only recommend exercises that do not require any fitness equipment. Many users utilize this option while traveling (no gym available) or for a quick home/outdoor workout.

     

    Fitness Goal

    Select a fitness goal that best suits your fitness needs and interests. Fitbod’s fitness goals were created by Fitbod’s team of fitness experts and trainers. The listed Fitness Goals are as follows:

    General Fitness

    Overall great total body program.

    Strength Training

    Focus on getting stronger and building muscle mass. High amounts of compound movements while engaging large muscle groups. Focused muscle groups: chest, back, legs, shoulders.

    Muscle Tone

    Higher reps and lower rest times keep your heart rate high during a workout. Also, more time will be recommended for cardio exercises.

    Bodybuilding

    A routine a bodybuilder might follow. Similar to strength training but biceps and triceps are included in focused muscle groups. Furthermore, the focus isn't totally about getting stronger but more on the physique.

    Powerlifting

    Competitive back squat, bench press, and deadlift type routine. One of these lifts or variations will be a part of every workout. Lower reps and higher weight with less cardio. Only upper/lower split or full body option.

    Olympic Weightlifting

    Variations of the clean, jerk, and snatch. Less cardio, more sets of fewer reps (e.g., singles, doubles). Always a full-body workout.

     

    Q: “My fitness goal is to ‘lose weight' and this isn’t a fitness goal in Fitbod, which fitness goal is right for me?”

    A: When someone wants to “lose weight," they usually mean they want to lose fat. We quote “lose weight” because weight can be an uninformative number and shouldn’t be the primary focus when beginning a fat loss journey. Losing fat while gaining muscle does not necessarily mean you are going to lose weight.

    A common misconception people have is that exercise alone is going to result in a substantial amount of fat loss. For example, doing a ton of sit-ups is going to flatten your abdomen region, which is simply not true. Exercise (a combination of strength and cardio) is an important factor when wanting to lose fat, but the main driver is going to be diet and eating habits. So how can Fitbod help you lose fat? Using Fitbod in combination with following a healthy nutrition plan, you will surely be able to reach your fat loss fitness goal. It is recommended to select either General Fitness, Muscle Tone, or Strength Training (whichever best fits your secondary fitness goals) in the app if you are looking to “lose weight." You can also use a combination of these Fitness Goals by creating multiple gym profiles.

     

    Fitness Experience

    Tailor your workouts based on your fitness experience. This gym profile setting will ensure that Fitbod is not recommending exercises that are out of your comfort zone or too difficult. It is important to begin building your strength and familiarizing yourself with the basics before moving to more advanced movements. This will increase your comfort level and confidence in the gym while reducing the chance of injury.  

     

    Circuits & Supersets

    With this setting turned ON, Fitbod will organize your recommended workout into supersets & circuits. A superset is when you do two exercises back to back with little to no rest between them. A circuit is when you do three or more exercises back to back with little or no rest between them.

    For more info on how circuits & supersets work and how to create them, please visit Circuits & Supersets.

     

    Cardio Recommendations

    Tailor your workouts even further by selecting your preferred cardio exercise, whether that be steady-pace or HITT, you decide. You'll have the option to select which cardio exercise you’d rather do and remove the ones you don't from your program. You also can select if you prefer your cardio session to be before or after your strength training workout.

     

    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

    iOS

    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.

     

    Android

    We're sorry, Warm-up & Cool-down exercises are 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.

     

    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!

     

    Exclude Exercises

    This option will prevent specific exercises from being included in your generated workouts. Many users use this option when recovering from an injury and have limitations when performing certain movements. You can quickly select/unselect equipment by tapping the name of the exercise on the list.

    Exercises labeled with a “checkmark” indicate exclusion from your exercise library.

    Exercise equipment labeled in white (with no “checkmark”) indicates inclusion in your exercise library.

     

    Important Note:

    ***We're sorry, Excluded Exercises are 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.

     

    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.

     

    Multiple Gym Profiles

    With Fitbod, you can have multiple Your Gym profiles! This feature is great if you exercise at more than one gym (commercial gym vs. home gym) and travel frequently so you’ll be able to get a great workout wherever you are. It is also very useful if you like to switch in between Fitness Goals depending on your routine. For example, if you plan on working out 4 days per week, you can focus on strength training for 2 days out of your routine and Olympic weightlifting on the other 2 days by simply switching to your appropriate Your Gym profile.

    To add additional Your Gym profiles:

    1. Go to the Workout screen
    2. Your Gym profile (top center)
    3. “...” Icon
    4. + Create New Gym Profile
    5. Create a name for your profile
    6. OK

     

  • Muscle Recovery

    Table of Contents

    Muscle Recovery in Fitbod

    How Fitbod Measures Muscle Recovery

    Your Muscle Recovery Percentages: Your Gym Profile

    Imported Workouts and Muscle Recovery

    To View your Muscle Recovery

    iOS

    Android

     

    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.

    1__1_.png      2__2_.png

    3.png

     

     

    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,

    1. Select the Recovery tab
    2. 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,

    1. Select the Recovery tab
    2. Select the # Fresh Muscle Groups (top right)

    To view your muscle group history,

    1. Select the Recovery tab
    2. Select any muscle group on your avatar
    3. You can change the position of your avatar by swiping right to view the  back and left to view the front

    4.png        5.png6.jpg

     

    Android

    To view your muscle recovery avatar,

    1. Select the Recovery tab
    2. 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,

    1. Go to Your Gym Profile (top center of the Workout tab)
    2. Select Muscle Recovery Percentage
  • Resistance Bands & Collections

    Table of Contents

    Introduction

    How to access Resistance Bands & Collections

    iOS

    Android

    Edit Band Collection

    iOS

    Android

    Adding a New Band to the Collection

    iOS

    Android

     

    Introduction

    With our improved Resistance Band feature, we created a "band collection" for you and you're able to create your own! The app will follow your selected band collections for your workout and band exercise recommendations.

     

    Important Note:

    ***This feature is currently in beta testing for iOS and is planned to be released in the 4.33 update.

     

    How to access Resistance Bands & Collections

    On iOS

    1. Select Your Gym Profile settings (top center of the Workout tab)
    2. Select Available Equipment
    3. Select one of the three Resistance Bands

     

    Bands.PNG

     

    The default band collection colors and tensions are from the Fitbod Store bands for Loop Resistance Bands:

    • Orange, Extra Light
    • Red, Light
    • Blue, Medium
    • Green, Heavy
    • Black, Extra Heavy
    • Purple, XX Heavy
    • Grey, XXX Heavy

     

    Important Note:

    ***This feature is currently in beta testing for iOS and is planned to be released in the 4.33 update.

     

    On Android

    1. Select Your Gym Profile settings (top center of the Workout tab)
    2. Select Available Equipment
    3. Select one of the three Resistance Bands

    The default band collection colors and tensions are from the Fitbod Store bands for Mini Loop Bands:

    • Yellow, Extra Light
    • Red, Light
    • Green, Medium
    • Blue, Heavy
    • Black, Extra Heavy

    Common [Loop, Mini, Handle] Band selection uses the default band collection colors and tensions (screenshot attached below). 

    1.png

    When you select Custom [Loop, Mini, Handle] Band a modal opens showing the current band collection (the default unless already edited) which can be seen below. 

    2.png

    From here, you can add additional bands or edit the current band collection to your liking in terms of tension levels and colors.

      

    Edit Band Collection

    iOS

    Tapping on the "+" in the top right corner will open up the Resistance Band option from the Available Equipment list, which will open up the collection (image below).

     

    Resistance_band_list_.PNG

     

    To remove any current bands from the collection, select the Edit option (top right). To edit any bands from the current collection, select the band you wish to edit by clicking on the trash icon. When adding a resistance band it'll prompt you to choose a Color and then prompt you for the type of Resistance (images below). Once you are done selecting your resistance bands you can then return to the previous screen as your settings have saved.

     

     

    color_bands.PNG     resistance.PNG  

     

    Important Note:

    ***This feature is currently in beta testing for iOS and is planned to be released in the 4.33 update.

     

    Android

    Tapping on an existing band will open up the Edit [Loop, Mini, Handle] Band modal. Below the header are two Material Design tabs, Color and Tension. You will only be able to select Save after both a color and tension are selected which then the Save button becomes enabled. Selecting the × immediately closes the modal and does not saves changes. 

    6.png      7.png

     

    Adding a New Band to the Collection

    iOS

    On the collection page, press the + button, and the New [Loop, Mini, Handle] Band modal is opened. It uses the same Color and Tension tabs as the Edit Band flow, however, no items are selected by default.

    You will only be able to select Save after both color and tension are selected which then the Save button becomes enabled.

    Just like the Edit Band Flow, saving immediately closes the modal and shows the changes in the band collection, and tapping × immediately closes the modal and does not saves changes. 

     

    Important Note:

    ***This feature is currently in beta testing for iOS and is planned to be released in the 4.33 update.

     

    Android

    On the collection page, press the + button, and the New [Loop, Mini, Handle] Band modal is opened. It uses the same Color and Tension tabs as the Edit Band flow, however, no items are selected by default.

    You will only be able to select Save after both color and tension are selected which then the Save button becomes enabled.

    Just like the Edit Band Flow, saving immediately closes the modal and shows the changes in the band collection, and tapping × immediately closes the modal and does not saves changes. 

  • View Upcoming Workouts

    Table of Contents

    Introduction

    How to View Your Upcoming Workouts

    iOS

    Android

     

    Introduction

    Do you like to plan ahead? So do we!

    In the first version of this feature, you can view three workouts in advance! Like your current Fitbod recommended workout, your upcoming workouts are also generated based on your exercise history and current muscle recovery state. Additionally, you’ll have the option to set any one of these upcoming workouts as your current workout! This is great for those who want different options for their day’s workout!

     

    How to View Your Upcoming Workouts

    On iOS

    To view your upcoming workouts:

    1. Start on the Workout screen
    2. Select the “…” icon at the top right
    3. View Upcoming Workouts
      *Please note that it will take a second or two

    To set one of your upcoming workouts as your current workout:

    1. Select the desired workout
    2. Set as current workout

     

    On Android

    We're sorry, View Upcoming Workouts 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.

     

  • Weekly Workout Schedule & Previews

    Table of Contents

    Introduction

    How to Set Weekly Workout Schedule & Previews for iOS

    How to Set Weekly Workout Schedule & Previews for Android

     

    Introduction

    This feature allows you to 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. Depending on the schedule you choose, will notify you of workout previews on days that it thinks you will work out and not notify you on days that it thinks you will rest. For example, if you have 4 days a week selected, the app will notify you of a workout every other day but 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

    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, and then tapping the gear icon in the top right of the screen. To enable Workout Previews and set your fitness goal, you can:

    1. Scroll down to Workout Settings and tap Weekly Workout Goals & Previews
    2. Toggle "Enable Workout Previews" to ON, if desired
    3. Select your Workout Schedule (Every Day, 6 times a week, 5 times a week, etc)
    4. Select the days of the week that you intend to train
    5. Select the Time to Send Workout Preview

     

    How to Set Weekly Workout Schedule & Previews for Android

    We're sorry, Weekly Workout Schedule & Previews are 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.

  • 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

    iOS

    Android

    Sharing a Workout Summary

    iOS

    Android

    Share Gym Equipment Settings

    iOS

    Android

    Share All Settings

    iOS

    Android

    Sharing a Workout

    With Fitbod's Share Workout feature, you can send a workout to a friend (via iMessage, email, etc), and they can load your workout into their Fitbod app by tapping on the link you sent.

    This feature is great if you have a gym buddy, and you both use Fitbod.  You can skip the hassle of manually editing your workout to match and just send the workout instead!

     

    iOS

    To share a workout to a gym buddy:

    1. Select the "..." icon next to any workout
    2. 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:
    1. Select the “...” icon next to any workout
    2. 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:

    1. Select the "..." icon next to any workout
    2. Then select Share Workout with a Friend

     

    Android

    To share a workout with a gym buddy: 

    1. Select the "..." icon (top right corner) 
    2. 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:

    1. Select Your Gym profile (top left of the Workout screen)
    2. Select which gym profile you'd like to share by selecting the "..." more icon
    3. Select the export icon (top right)
    4. Share Gym Equipment Settings
    5. Select the method you want the profile to be sent

     

    Android

    To share your gym equipment settings: 

    1. Select Your Gym profile (top left of the Workout screen)
    2. Select which gym profile you'd like to share by selecting the "..." more icon
    3. Select Share 
    4. Select Share Gym Equipment Only 
    5. 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:

    1. Select Your Gym profile (top center of the Workout screen)
    2. Select which gym profile you'd like to share by selecting the "..." more icon
    3. Select the export icon (top right)
    4. Share All Settings
    5. Select the method you want the profile to be sent

     

    Android

    To share gym equipment settings: 

    1. Select Your Gym profile (top left of the Workout screen)
    2. Select which gym profile you'd like to share by selecting the "..." more icon
    3. Select Share
    4. Share All Settings
    5. Select the method you want the profile to be sent