FITT, A Guide to Tailoring Your Exercises

Picture of By Ken Artuz

By Ken Artuz


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FITT Formula, What is it?

FITT, as part of a healthy lifestyle. Exercise is an important component, and the F.I.T.T. principle can be valuable when creating workout plans that will work for you. To structure exercises that promote optimal results, the F.I.T.T. principle stands for Frequency, Intensity, Time, and Type. Throughout this article, I will explore the F.I.T.T. principle in greater detail and provide tips on how to apply the principle to your exercise routine in a way that will benefit you greatly.

Artuz Fitness FITT A Guide to Tailoring Your Exercises
Stock Photo: Pexels via Andrea Piacquadio


To achieve optimal results, adults should engage in 75 minutes of vigorous-intensity aerobic activity per week and at least two days a week of muscle-strengthening exercises. An adult should engage in 75 minutes of aerobic exercises weekly to experience optimal results.


It is essential to consider your fitness level when adjusting the intensity of muscle-strengthening training since the intensity determines how much effort is being exerted during exercise. Running or swimming are considered moderate-intensity aerobic activities, which can help adults achieve optimal results.


During each exercise session, the time elapsed since the last session. Continuous aerobic activity for 10 minutes per session has been recommended for adults to achieve optimal results. The repetitions per exercise for muscle-strengthening exercises should be between 8 and 12 reps.


Exercises involving aerobics and muscle strengthening are recommended for adults to achieve the most benefit. Type refers to the kind of exercise they choose to do. In addition to improving cardiovascular fitness, exercising muscles with weightlifting, bodyweight exercises, and resistance band exercises also improves bone and muscle health. Aerobic activities, including walking, cycling, and swimming, improve cardiovascular fitness.

FITT Exercise Sample

Here is a sample exercise plan using the FITT principle:

Frequency: 3 times a week

  • Monday: Quads (squats, lunges, leg presses)
  • Wednesday: Glutes (deadlifts, glute bridges, hip thrusts)
  • Friday: Hamstrings (leg curls, stiff-legged deadlifts, glute-ham raises)

Intensity: Moderate-High

Use weights that challenge you to complete 8-12 reps for each exercise with proper form.
Incorporate progressive overload techniques to increase the weight or reps over time.

Time: 60 minutes

Each workout session should last 60 minutes, including a 5-10 minute warm-up and cool-down.

Type: Strength Training

In this workout plan, the main focus is on strengthening the legs. Still, to achieve a well-rounded fitness program, your regimen must include cardiovascular exercise and flexibility training. The FITT principle can be adjusted for each individual’s needs and goals. The total time of 60 minutes can be divided into smaller blocks of 10-15 minutes to make it more manageable for busy schedules.

As always, it’s paramount to consult a physician before starting any new exercise program.

Artuz Fitness FITT A Guide to Tailoring Your Exercises
Stock Photo: Pexels via Andrea Piacquadio
We do not provide any medical advice, diagnosis, or treatment. Information provided on this website or by our brand should be viewed as a supplement and not replace the guidance provided by a qualified healthcare professional. Before taking any action based on the information presented on this platform, you should consult with a medical expert. No content available on this site, regardless of its publication date, should be used as a substitute for direct medical advice from your physician or any other qualified clinician.

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