Earn badges for reaching your fitness goals! There are three milestone categories each with multiple levels to unlock. Hit milestones by completing more workouts, lifting more weight, or burning more calories.

Table of Contents 

Types of Milestones
How to View Your Milestones
FAQ

Types of Milestones

Volume

Volume is the total weight you lift across your workouts, calculated by multiplying sets, reps, and weight for each exercise. For example, 4 sets of 10 reps at 100 lbs = 4,000 lbs of volume. 

Workouts

A straightforward count of all the workouts you've completed and logged. The more workouts you do, the more milestones you'll hit. 

Calories

Fitbod estimates calories burned using your workout duration, volume lifted, and personal stats (weight, height, gender, age). 

Viewing Milestones

1. Select the Log tab.
2. Click on Milestones at the top right.

FAQ

I lift in kg. Can I see my milestones in kg?

Milestones currently display volume in lbs only.

Your experience level tailors workouts to your training background, influencing exercise complexity, structure, and progression.

Table of Contents

How Experience Affects Your Workouts
Experience Level Options
How to Change Your Experience Level
FAQ

How Experience Affects Your Workouts

Your experience level customizes four key aspects of your training:

• Exercise Selection: Higher levels unlock a wider variety of movements, including more technically demanding options, while beginners focus on mastering fundamentals.
• Workout Structure: Set and rep schemes are calibrated to your experience tier, making sure each workout pushes you appropriately without overreaching.
• Progression Strategy: Recommendations are tailored to your profile to help you build strength steadily and sustainably over time.
• Recovery Considerations: Muscle recovery is adjusted as part of workout planning, so your body has time to adapt and grow stronger.

Experience Level Options

Choose the level that best reflects your current training experience:

• Beginner: For users who are new to strength training or returning after a long break. Prioritizes foundational movements and simpler variations.
• Intermediate: For users with consistent training experience. Adds more variation and moderately complex movements.
• Advanced: For experienced lifters. Supports the widest movement variety, including advanced exercise options.

If workouts feel too easy or too difficult, you can update this setting anytime.

How to Change Your Experience Level

1. Go to Workout tab → My Plan
2. Tap Experience
3. Choose Beginner, Intermediate, or Advanced
4. Tap the back button to apply changes

FAQ

Will my experience level adjust automatically?

No, you'll need to update it manually in My Plan whenever your needs change.

When should I increase my experience level?

Consider increasing your experience level if:

• Your workouts consistently feel too easy
• You’re ready for greater movement variety
• You feel confident handling more complex movements and heavier weights

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

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.

1. Go to My Plan at the top left.
2. Select Goal.
3. 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

Focus Exercises add structure and consistency to your training by highlighting key compound lifts that repeat across a four-week cycle, giving you a clear way to track progress, refine technique, and build strength over time.

Table of Contents

Understanding Focus Exercises
How to Enable 
What to Expect
View Your Progress
FAQ

Understanding Focus Exercises

Focus Exercises are your primary strength movements. These are major compound lifts that engage multiple muscle groups at once, like squats, bench presses, and rows. Each workout typically includes one, rotating across your sessions to align with your training split and weekly goal.

They're selected based on your training split, available equipment, and exercise preferences. Reps and weights adjust automatically as you progress through each four-week cycle.

How To Enable 

Go to Workout tab → My Plan → scroll to Focus Exercises and toggle it ON.

Fitbod automatically selects a Focus Exercise for each training day when one is available. To change an exercise, tap the Replace icon (two arrows), then tap Save when done.

When assigned, your Focus Exercise appears at the top of each workout. Supporting exercises continue to adapt around it.

Note: Focus Exercises is compatible with the following goals: Build Muscle, Get Lean, and Get Stronger. If you see a compatibility message, adjust your goal or training settings as prompted.

What To Expect

Each Focus Exercise progresses through four phases over a four-week training cycle. Reps and weights automatically adjust based on your performance, so each phase feels challenging but manageable.

You’ll move to the next phase after completing all workouts in your current training split. If a workout is skipped, the phase will remain the same until every workout in the split is completed.

After completing all four phases, your Focus Exercises refresh and a new cycle begins. You can preview or replace exercises before beginning the next one.

Note: While all exercises adapt based on your performance, only Focus Exercises follow this structured phase progression.

View Your Progress

You can view your Focus Exercise progress anytime from the Body tab:

1. Tap the Body tab at the bottom of the screen.
2. Scroll down to the Focus Exercises section.
3. Swipe right to view your progress for each exercise.
4. Tap one to see detailed stats, including your estimated 1RM, personal records, and averages over time.

Your data updates automatically as you train, so you can easily see your progress week by week.

FAQ

Why can't I enable Focus Exercises?

Focus Exercises requires:

• One of these goals: Build Muscle, Get Lean, or Get Stronger
• Equipment-based workouts (not Bodyweight-Only)
• A compatible training split (not Fresh Muscle Groups) and Timed Intervals turned off.

Adjust your My Plan settings to meet these requirements.

Can I turn Focus Exercises off?

Why does my split seem out of order?

If your split looks off, it's because a day was swapped at some point in your phase. Swaps apply to that workout only. The overall split stays intact and continues from the next uncompleted day in your phase. When a new phase begins, the sequence resets to the start (e.g., Push for PPL).

Note: Focus Exercises need a stable internet connection to generate the correct workout for your split. If your connection drops during generation, you might get a workout that doesn't match your plan. If you saw an offline banner when your workout was generated, that's likely why. Make sure you're online before generating a new workout.

Can I change or replace a Focus Exercise?

Yes. You can replace a Focus Exercise anytime from:

• The (•••) menu next to the exercise in your workout, or
• My Plan → Focus Exercises

We recommend choosing a similar movement (e.g., swapping barbell squat for dumbbell squat) to stay aligned with your training plan. The replacement takes effect immediately and phase tracking continues with the new exercise.

Why can’t I select both Back Squat and Deadlift as Focus Exercises in a 3 day routine?

In 3-day routines, only one primary lower body focus exercise is prioritized at a time. Since Back Squat and Deadlift are both major lower body compound movements, you're limited to one as a focus exercise.

This helps manage training load and recovery when you have fewer workout days. You can rotate between squats and deadlifts across different cycles, or increase to 4+ days per week if you want both as focus exercises in the same week.

Why did my Focus Exercises change on their own?

Your Focus Exercises update automatically when you change your goal, training split, or available equipment. This keeps your plan aligned with your current setup and training focus.

Your Focus Exercises also update automatically after completing all four phases.

Can I delete a Focus Exercise?

You can remove a Focus Exercise from a single workout, but not delete it from your entire cycle.

To change a Focus Exercise, use Replace from the (•••) menu in your workout or go to My Plan → Focus Exercises. Focus Exercises stay consistent across your cycle to help you build strength and track progress over time.

How do I access training splits like PPL + Upper/Lower?

When Focus Exercises is enabled, additional training splits become available based on your weekly workout frequency:        

  To access these splits:

  1. Enable Focus Exercises (if you haven't already)

  2. Go to My Plan → Workouts / Week

  3. Set your weekly goal to match the frequency above

  4. Select your preferred split from the available options

Why didn't my workout include a Focus Exercise?

Not every workout will include a Focus Exercise, and that's normal. Focus Exercises are chosen from a curated list of compound movements based on your training split, available equipment, and exercise preferences.

Here are common reasons you might not see one:

• Equipment: Focus Exercises are big movements that often require equipment. If your setup doesn't include the right gear for that day's workout, one can't be assigned. This is most common on pull days: exercises like rows and pulldowns need equipment such as a pull-up bar, cables, barbells, or a machine.
• Exercise preferences: If you've excluded several key exercises (such as Barbell Bench Press, Back Squat, Deadlift, Bent Over Barbell Row, or Pull Up) there may not be enough options left to assign one.

Workouts without a Focus Exercise still contribute to your progress. Every session, whether it centers on big compound lifts or smaller accessory movements, plays an important role in a well-rounded program.

How can I get a Focus Exercise on every training day?

Add equipment in My Plan → Available Equipment. Even a single addition can open up new options:

• A pull-up bar unlocks Pull Ups, Chin Ups, and Neutral Grip Pull Ups
• A lat pulldown cable unlocks Lat Pulldowns, Reverse Grip Pulldowns, and Wide Grip Lat Pulldowns
• A row cable unlocks Cable Rows

Review your excluded exercises in My Plan → Manage Exercises. Re-enabling compound lifts like Bench Press, Barbell Row, or Lat Pulldown gives the app more to work with.

Try a different training split. If a particular day consistently has no available exercises, splits that include Upper/Lower (which combine push and pull into the same day) may work better with your setup.

On Demand Workouts are pre-built workouts you can start instantly. They're great when you want a quick session with specific equipment or don't want to follow your regular plan. Available on iOS.

Table of Contents 

How to Access
Available Workouts
How They Differ from Regular Workouts

How to Access

1. Go to the Workout tab.
2. Select the Swap button.
3. Scroll down and click On Demand Workouts.
4. Select one of the workouts listed below.
5. Start Workout

Available Workouts

How They Differ from Regular Workouts

Your regular Fitbod workouts are personalized based on your training history, recovery, and plan. On demand workouts are pre-configured templates designed for quick starts, just pick one and go. They're ideal for travel, limited equipment days, or when you just want a focused session.