How Can I Use the FIIT Principle for Effective Workouts? (2023)

If you are wondering how to structure your exercise and track your progress, you may want to look into the FITT principle. Below, we explain what it is and how to use it to reach your fitness goals.

FIIT Principle

The FIIT principle is a straightforward guideline for revising and improving any workout plan. FIIT stands for frequency, intensity, time, and type of exercise.You need to think about these four elements to create workouts that fit your goals and fitness level.

For instance, working out 3 to 5 days a week with a mixture of low, medium, and high-intensity exercise for 30 to 60 minutes per session, and performing cardio and strength training. Working out these details and progressing them over time helps create an effective program.


Watch Now: How to Use FIIT In Your Workouts


The first thing to set up with your workout plan is frequency—how often you will exercise. Frequency often depends on various factors, including the type of workout you're doing, how hard you're working, your fitness level, and your exercise goals.

In general, the exercise guidelines set out by the American College of Sports Medicine give you a place to start when figuring out how often to work out for both cardio and strength training.

Cardio Workouts

Cardio workouts are usually scheduled more often. Depending on your goal, guidelines recommend moderate cardio exercise five or more days a week or intense cardio three days a week to improve your health.

If you want to lose weight, you may want to work up to more frequent workouts, up to six or more days a week. Just remember that more is not always better, and recovery time is essential.

How Much Do You Need to Exercise to Lose Weight?

Strength Training

The recommended frequency for strength training is two to threenon-consecutive days a week. You should have at least one to two days between sessions.

Your frequency, however, will often depend on the type of training sessions you perform as well as your goals. You want to work each muscle group at least two times a week if your goal is to build bigger muscles, for example. If you do a split routine, like upper body one day and lower body the next, your workouts can be more frequent than total body workouts.

(Video) FITT Principles | Fitness Training & Programming

How Often You Should Exercise


Intensity has to do with how hard you work during exercise. How you increase or decrease intensitydepends on the type of workout you're doing.

Cardio Workouts

For cardio, you willusually monitor workout intensity by heart rate, perceived exertion, the talk test, a heart rate monitor,or a combination of those measures.

The general recommendation is to work at a moderate intensity for steady-state workouts. Interval trainingis done at a higher intensity for a shorter period. It's a good idea to have a mixture oflow, medium, and high-intensitycardio exercises, so you stimulate different energy systems and avoid overtraining.

What Is Moderate Exercise?

Strength Training

Monitoring the intensity of strength training involves a different set of parameters. Your intensity comprises the amount of weight you lift, and the number of reps and sets you do. The intensity can change based on your goals.

  • If you are a beginner looking to build muscle, stability, and endurance, use a lighter weight and do fewer sets with high repetitions: two or three sets of 12 to 20 reps.
  • If your goal is to grow muscle, do more sets with a moderate amount of repetitions (for instance, four sets of 10 to 12 reps each). You can build muscle with a wide range of repetitions and weights, but volume (total number of repetitions), is often higher than for other goals.
  • If you want to build strength, use heavy weights to do more sets with fewer reps (five sets of three reps each, for example).

How to Determine Exercise Intensity


The next element of your workout plan is how long you exercise during each session. There isn't one set rule for how long you should exercise, and it will typically depend on your fitness level and the type of workout you're doing.

Cardio Workouts

The exercise guidelines suggest 30 to 60 minutes of cardio, but the duration of your workout will depend on your fitness level and what type of exercise you're doing.

If you're a beginner, you might start with a 15- to 20-minute workout. If you have some experience and are doing steady-state cardio, such asgoing for a run or using a cardio machine, you might exercise for 30 to 60 minutes. If you're doing interval training and working at very high intensity, your workout will be shorter, around 10 to 15 minutes for all-out effort-based interval training.

Having a variety of workouts of different intensities and durations will give you a solid, balanced cardio program.

Strength Training Techniques and Strategies

(Video) How to Make a Workout PLAN | The FITT Principle

Strength Training

How long you lift weights will also depend on the type of workout you're doing and your schedule. For example, a total body workout could take over an hour, whereas a split routine could take less time because you're working fewer muscle groups in one session.

Total Body 30-Minute Strength-Building Workout


The type of exercise you do is the last part of the FIIT principle. It is easy to manipulate to avoid overuse injuries or weight loss plateaus.

Cardio Workouts

Cardio is easy to change since any activity that gets your heart rate up counts. Running, walking, cycling, dancing,swimming, and the elliptical trainer are some of the wide variety of activities you can choose. Having more than one go-to cardio activity is the best way to reduce boredom and increase variability.

19 Effective Cardio Exercises for a Gym-Free Workout

Strength Training

Strength training workouts can also offer variety. They include anyexercise where you're using some type of resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight exercises can also be considered a form of strength training.

You can easily change the strength workouts you do, from total body training to adding things like supersets or pyramid training, to liven things up. Incorporating new exercises for each body part is another way to vary the type of workouts you do.

You may wish to spend a few weeks working on functional strength-based movements, then move to hypertrophy or strength-based programming. Each of these modalities includes various alternative types of strength-based exercises to try.

Total Body Workouts to Try

How to Use FIIT

The FIIT principle outlines how to manipulate your program to get in shape and get better results. It also helps you figure out how to change your workouts to avoid boredom, overuse injuries, and plateaus.

For example, walking three times a week for 30 minutes at a moderate pace might be a great place for a beginner to start out with a workout program. After a few weeks, however, your body adapts to these workouts. As a result, you notice that you burn fewer calories, that you get bored, or your weight management efforts stall. It's at this point you want to manipulate one or more of the FIIT principles. For example, you might:

(Video) Fitness Work Out Plan Using F.I.T.T. Principles || Maddie Bungo

  • Change frequency by adding another day of walking
  • Change intensity by walking faster or adding some hills or running intervals
  • Change time by walking for a longer time each workout day
  • Change the type of workout by swapping one or more of your walks for swimming or cycling

Even just changing one of these elements can make a big difference in your workout and in how your body responds to exercise. It's important to change things up on a regular basis to keep your body healthy and your mind engaged.

FIIT and Injury Prevention

One of the best things about using FIIT is that it allows you to monitor the length and intensity of your workouts. When you are working out too frequently or not getting enough rest, you run the risk of overuse injuries, burnout, and muscle strains.

What's more, the FIIT principle encourages you to add variety to your workouts. When you do this, you allow your body to rest and recover. Plus, you are not working the same muscle groups over and over again, which in the end will produce better results.

If you notice that you are starting to have less energy, experience more aches and pains, or are feeling fatigued, you may want to make some changes to your exercise regimen. And if your symptoms persist, be sure to consult with a healthcare provider. They can help you pinpoint the root cause of your symptoms.

A Word From Verywell

The FIIT principle is a well-established way of modifying and adapting exercise programming to fit your unique goals, lifestyle, preferences, and progress. You can change and adapt each of the factors to suit these needs. Incorporating changes to frequency, intensity, time, and type of exercise helps to stave off boredom while also providing a framework for continued progress.

Frequently Asked Questions

  • Which are the main components of fitness?

    The main components of fitness are cardiovascular training, resistance training, and mobility, stretching, and recovery work. Each are important for a healthy, functional body and lifestyle.

    Learn More:How to Measure Your Fitness Level

  • Is a 1-hour workout enough to achieve your fitness goals?


    If you have one hour per workout day to train, this is usually plenty, depending on what your goals are and how many days per week you are training.

    One-hour workouts three to four times per week with a mixture of cardiovascular and strength training can be effective, depending on your effort, workout structure, and other aspects of your lifestyle. Even 10 minutes of exercise each day can make a huge difference to your health.

    Learn More:How Much Exercise Do You Really Need?

  • How do you use the FIIT principle if you are a beginner?

    Using the FIIT principle if you are a beginner to exercise does not have to be complicated. Simply review each of the four aspects and decide on what to start with. For example, how many days of the week can you commit to? What type of exercise do you want to try? After a month or so, you can revisit the FIIT guidelines and choose one or two to modify.

    Learn More:A Guide to Exercise for Beginners


How would you use the FITT principle in your workouts? ›

The FITT Plan for Physical Activity
  1. Frequency—Do some type of physical activity every day.
  2. Intensity—Choose an activity that is at least moderate in intensity, and also try to add a few more vigorous activities over the week. ...
  3. Time (duration)—Plan on a total time of at least 60 minutes of activity each day.
Apr 5, 2011

What FITT principle answers the question of how hard the exercise should be? ›

FITT stands for frequency, which is how often you exercise, intensity, which is how hard you exercise, time, which is how long each session lasts and what time of day you exercise, and type, which is what activities you do.

What is the importance of Fitt principle in your workout plan? ›

Yes the FITT principle which stands for Frequency, Intensity, Type, and Time, should dictate your planning for all workouts you perform. By manipulating how many days a week you work out, how hard, what types of workouts you perform and for how long, you can improve fitness and decrease the risk of over training.

How does the FITT principle apply to the development of a successful personal fitness program? ›

Explain how the FITT principle applies to the development of a successful personal fitness program. The FITT principle helps determine the frequency, intensity, time, and type of each fitness activity. Different fitness activities require different frequencies, intensities, and time.

Which of the FITT principle tells us that training? ›

The principle of specificity states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce the desired effect.

What is an example of intensity in Fitt? ›

Intensity (how hard)

For example, walking slowly is a low intensity activity, walking briskly or shooting around a basketball is a moderate intensity activity and running (>5mph) is a vigorous intensity activity.

What is the most important Fitt principle? ›

Intensity. This is an extremely important aspect of the FITT Principle and is probably the hardest factor to monitor. The best way to gauge the intensity of your exercise is to monitor your heart rate.

How do you know about FITT principle and how it is important to you as a learner? ›

The FITT principle provides recommendations for frequency, intensity, time, and type that comprise a balanced and safe fitness program. If students are pushed too hard in any of these areas, it will likely result in injury and will not result in any benefit.

What do you mean by frequency of exercise answer in one sentence? ›

Frequency, as it applies to exercise, refers to how many times a week you do cardio and strength training workouts. It is one component of the basic F.I.T.T. principles that guide us in creating and changing workout programs. The FITT principles include frequency, intensity, type, and time.

Can the FITT principles can be applied to any workout program? ›

The FITT principles can be applied to any workout program. The warm-up portion of a workout program is more important than the cool down portion. According to the principle of progression, exercise programs should gradually become more difficult over time.

What is the FITT principle of exercise quizizz? ›

This principle suggests that the right mix of training activities, diet, and healthy lifestyle habits are required for optimal functioning. F.I.T.T.

What are the important principles used in training process? ›

The principles of specificity, progression, overload, adaptation, and reversibility are why practicing frequently and consistently are so important if you want to improve your performance. Missed sessions cannot really be made up within the context of a single season. They are lost opportunities for improvement.

What is Fitt program with example? ›

For example, below are some general FITT guidelines for weekly exercise. Frequency: Daily moderate exercise is ideal, but try to exercise a minimum of 3-5 days per week. Intensity: Moderate to vigorous intensity exercise is recommended for adults. Time: 30-60 minutes per day.

What is an example of a fitness program? ›

Program offerings vary by location, but often include exercise classes such as aerobic dance classes, Zumba, Pilates, yoga, Tai Chi, and spinning/indoor cycling.

Why fitness is important? ›

Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

What is frequency very short answer? ›

In physics, the term frequency refers to the number of waves that pass a fixed point in unit time. It also describes the number of cycles or vibrations undergone during one unit of time by a body in periodic motion.

What is frequency simple answer? ›

Frequency is the rate at which current changes direction per second. It is measured in hertz (Hz), an international unit of measure where 1 hertz is equal to 1 cycle per second. Hertz (Hz) = One hertz is equal to one cycle per second. Cycle = One complete wave of alternating current or voltage.

What is frequency one word answer? ›

Frequency states that it is the number of complete cycles of waves passing a point in unit time.

How do you apply the FITT principle to muscular strength & endurance? ›

  1. FITT Principle. Muscular Endurance. ...
  2. How often you do the activity each week. 3-6 times per week. ...
  3. How hard you work at the activity per session. 20-55% of one rep max* ...
  4. How long you work out at each session? 1-3 sets of 11 or more reps for each exercise. ...
  5. Which activities you select.

How did the FITT principle help you to develop your exercise routine brainly? ›

The FITT Principle can help you get the results you want from a workout in a timely manner with limited risk of burning out or getting hurt. It stands for Frequency, Intensity, Time, and Type, all in reference to exercise...

What is the importance of FITT principle in doing exercises like dancing? ›

The F.I.T.T. Principle is important because it outlines how to manipulate your program to get in shape and get better results. It also helps you figure out how to change your workouts to avoid boredom, overuse injuries and weight loss plateaus.

What is the FITT principle for muscular strength? ›

The FITT Principle is made up of four variables that can be adjusted to help reach fitness goals. The variables are: frequency (sessions per week), intensity (training load expressed as resistance), time (repetitions) and type (activity).


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