Table of Contents
What are Sets, Reps, and Weight?
How to Read These Fields for Different Exercises
Unilateral Exercises (Single-Side Movements)
How to read/log reps and weight
Bilateral Exercises (Both Sides Simultaneously)
How to read/log reps and weight
Sets, Reps, and Weight Fields / Frequently Asked Questions
What if my set feels too easy?
What if I can’t complete the recommended reps or weight?
What do "Bar+Plates" versus "Plates Only" mean for barbell exercises?
How do I log weights for machines with numbered stacks?
Overview
Tracking your workouts accurately is essential for progress, and Fitbod provides three key fields to help you log your exercises: Sets, Reps, and Weight. This guide explains how these fields work, how to interpret them for different exercise types, and how Fitbod adjusts recommendations based on your logged data.
What are Sets, Reps, and Weight?
- Sets – A set is a group of repetitions performed consecutively without rest. For example, if you do 3 sets of 10 reps, you are completing the exercise 10 times in a row, resting, and repeating this process two more times.
- Reps (Repetitions) – The number of times you perform a movement within a set. If Fitbod prescribes 8 reps for an exercise, you should complete the movement 8 times before resting.
- Weight – The amount of resistance used for the exercise. This could be the weight of a dumbbell, barbell, machine setting, etc. For bodyweight exercises, the Weight field only accounts for any additional resistance, your body weight is not included.
How to Read These Fields for Different Exercises
Unilateral Exercise (Single-Side Movements)
Unilateral exercises target one side of the body at a time, such as single-arm bicep curls or single-leg lunges.
How to read/log reps and weight
✅ Fitbod labels these exercises with “per arm” or “per leg” to indicate that reps should be performed on each side.
✅ If the app suggests 3 sets of 8 reps at 20 lbs, this means you should complete 8 reps per side using 20 lbs per arm or leg.
✅ If using a machine, log the weight for one side only, Fitbod does not automatically double the weight.
⚠️ Important Note: If you are using Fitbod on an Apple Watch or Wear OS device, unilateral exercise labels may not be visible. Check the phone app for clarity.
Bilateral Exercises (Both Sides Simultaneously)
Bilateral exercises engage both sides of the body at the same time, such as barbell squats, bench presses, or deadlifts.
How to read/log reps and weight
✅ The reps apply to the total movement (e.g., 8 reps of a squat means 8 full squats).
✅ The weight field represents the total resistance used.
For Barbell Exercises:
- “Bar + Plates”: Includes the weight of both the bar and the plates combined.
- “Plates Only”: Only accounts for the weight of the plates, excluding the bar.
For Dumbbell Exercises:
- The weight shown is per dumbbell.
- If Fitbod suggests 30 lbs, it means each dumbbell should be 30 lbs, not the combined total.
For Machine Exercises with Numbered Stacks:
- Some gym machines use numbered weight stacks or scales instead of standard weight units.
- These numbers vary by manufacturer and may not match traditional weight increments.
- Check the machine’s weight conversion chart.
Sets, Reps, and Weight Fields / FAQ
What if my set feels too easy?
If you complete all reps easily, you can:
✔️ Increase the weight slightly in your next set.
✔️ Add more reps if you prefer.
✔️ Use the Reps in Reserve (RiR) feature in Fitbod to help adjust future recommendations.
What if I can’t complete the recommended reps or weight?
If the weight is too heavy, you can:
✔️ Reduce the weight and maintain the rep count.
✔️ Lower the reps while keeping the weight the same.
✔️ Fitbod will adjust future recommendations based on your logged performance.
ℹ️ Related Resources: Estimated Strength
What do "Bar+Plates" versus "Plates Only" mean for barbell exercises?
Bar + Plates: This includes the total weight lifted—both the bar and the plates. For example, if the app suggests 95 lbs, that means a 45 lb bar + 25 lbs on each side.
Plates Only: This refers to just the weight of the plates added to the bar, excluding the bar’s weight. For example, if the app says 30 lbs “Plates Only,” you would load 15 lbs on each side, and the bar weight is not included in the app’s calculation.
How do I log weights for machines with numbered stacks?
Some gym machines use numbered stacks (e.g., “1, 2, 3”) instead of standard weight units. These numbers vary by manufacturer and do not always correspond to a specific weight.
To log your workouts accurately:
✅ Check for a conversion chart on the machine or nearby signage.
✅ Enter the actual weight value instead of just the stack number.
Logging the correct weight ensures accurate tracking, calorie estimates, and strength progression. Using just a number (e.g., “5”) without conversion may lead to incorrect data or calculations in Fitbod.
Final Tips
✔️ Always log your actual performance: If you modify the weight or reps, update your log so Fitbod can adjust future recommendations.
✔️ Check your workout history: Fitbod refines its recommendations based on past performance, so reviewing your logs can help you understand trends in your progress.
By understanding how sets, reps, and weight work in Fitbod, you can optimize your training and ensure that the app continues to adapt to your fitness journey. 🚀💪