Your goal determines recommended exercises, sets, reps, and intensity based on whether you want to build muscle, gain strength, or get leaner. Change your goal anytime without losing history. Future workouts adjust automatically.
Table of Contents
Goal Options
How Your Goal Impacts Your Workouts
Understanding Fat Loss vs. Weight Loss
Training for Fat Loss
How to Set or Change Your Fitness Goal
FAQ
Goal Options
| Goal | Description |
|---|---|
| Build Muscle | Increase muscle size and volume through hypertrophy-focused training |
| Get Lean | Build muscle definition while reducing body fat |
| Get Stronger | Increase strength and lifting capacity with heavier weights |
| Reduce Bodyweight | Burn calories and build stamina with high rep, circuit-style sessions |
| Improve Fitness | Balanced training for strength, endurance, and overall health |
| Practice Powerlifting | Maximize strength in squat, bench press, and deadlift |
| Practice Olympic Weightlifting | Build explosive power and technique in clean, jerk, and snatch |
How Your Goal Impacts Your Workouts
Different goals influence your training in four key ways:
- Exercises: Strength goals prioritize compound lifts (squats, deadlifts, presses), while muscle-building goals include more isolation exercises
- Rep ranges: Strength training uses lower reps with heavier weights. Muscle building uses moderate reps. Fat loss goals use higher reps
- Rest periods: Strength and powerlifting goals include longer rest for recovery. Fat loss or conditioning goals use shorter rest times to keep intensity high
- Cardio: Goals like Reduce Bodyweight and Improve Fitness automatically include more cardio
Understanding Fat Loss vs. Weight Loss
Many use “weight loss” to describe what’s actually fat loss. Body weight alone isn’t always a reliable measure of progress, especially when strength training. As you build muscle and reduce body fat, your overall body composition improves, even if the scale doesn’t show a major change.
Training for Fat Loss
Exercise alone doesn’t drive fat loss, but it plays a key role when paired with healthy nutrition habits. Strength training, in particular, helps increase muscle mass and boost metabolism, allowing your body to burn more calories over time.
Structured, progressive strength and conditioning workouts support fat loss while preserving lean muscle. By training consistently and maintaining balanced nutrition, you'll set yourself up for long-term results.
How to Set or Change Your Goal
Your workouts will automatically adjust after confirming a Goal.
- Go to My Plan at the top left.
- Select Goal.
- Select your preferred Goal and Save.
FAQ
Can I change my goal?
Yes, you can change it anytime. Many switch between Build Muscle and Get Lean during bulking and cutting phases, or alternate between Get Stronger and Practice Powerlifting depending on their focus.
Does my goal adjust automatically based on my progress?
No, you'll need to update it manually. You can change it anytime to match your current focus.
Which goal is best for building muscle?
Build Muscle is designed for size and definition. It uses:
- Moderate weights with higher reps (8–12)
- Isolation exercises to target specific muscles
- Short rest periods (30–60 seconds) to maximize fatigue
What’s the difference between Get Stronger and Build Muscle?
Get Stronger focuses on building raw strength with lower reps (4–6), heavier weights, and compound movements like squats, deadlifts, and bench press.
Build Muscle targets size and definition with moderate weights, higher reps (8–12), and a mix of compound and isolation exercises.
Choose Get Stronger for pure strength. Choose Build Muscle for size and physique development.
Is there a goal for body recomposition (losing fat while gaining muscle)?
There's no dedicated body recomposition goal, but you can train effectively for both by choosing:
- Improve Fitness: Balanced strength and endurance training
- Get Stronger: Progressive overload that builds muscle while supporting fat loss
Body recomposition requires consistent training, proper nutrition, and recovery. Your workouts remain structured and progressive, adapting as your goals evolve.
Which goal is best for sports performance?
Choose a goal that matches your sport's demands:
- Get Stronger: Overall strength and power for functional performance
- Practice Powerlifting: Maximal strength for sports requiring heavy, controlled movements (football, wrestling)
- Practice Olympic Weightlifting: Explosive power and coordination (track and field, weightlifting)
- Reduce Bodyweight: Endurance and conditioning for sustained activity (soccer, basketball)
How often should I change my goal?
Change it whenever your focus shifts. Most adjust every 8–12 weeks to align with different training phases such as building muscle, gaining strength, or leaning out. If your progress stalls or priorities change, switch to a goal that better supports your objectives.
Do I need to adjust my training split based on my goal?
It's recommended that your training split aligns with your goal:
- Get Stronger or Practice Powerlifting: Upper/Lower or Full-Body splits
- Build Muscle: Push/Pull/Legs (PPL) or Muscle Group splits
- Reduce Bodyweight: Full Body or circuit-style workouts
- Improve Fitness: Balanced Full Body routines
Does my goal affect the cardio in my workouts?
Yes, your goal determines how much cardio is included:
- Reduce Bodyweight: Most cardio
- Improve Fitness: Moderate cardio balanced with strength training
- Build Muscle and Get Stronger: Minimal cardio to prioritize resistance work
- Practice Powerlifting and Practice Olympic Weightlifting: Very little to no cardio