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Getting Started with Fitbod: A New User's Guide
Table of Contents
How Do I Get Started With Fitbod?
Should I Train to Failure When Performing Exercises?
If I Can’t Finish the Recommended Sets, Reps, or Weight, What Should I Do?
If My First Set Feels Too Easy, Should I Increase Weight or Do More Reps?
Why is Fitbod Recommending Me Lower Weights Than Expected?
Do I Have to Follow Fitbod's Recommended Workouts?
Overview
Welcome to Fitbod! Whether you’re new to fitness or just new to Fitbod, this guide will help you get started and make the most of your workouts. Below, we’ve answered some of the most common questions to ensure you have a smooth experience.
How Do I Get Started with Fitbod?
To maximize your Fitbod experience, follow these key steps:
1. Complete the Onboarding Process
- The first time you open Fitbod, you’ll be guided through onboarding questions about your fitness experience, goals, and available equipment.
- If you skipped onboarding, you can manually set your Fitness Experience level in your Gym Profile/My Plan.
- Your settings will adjust workout difficulty and exercise selection.
2. Adjust Sets, Reps, and Weight
- Fitbod automatically sets your workout intensity based on your experience level.
- If a workout feels too difficult, lower the sets, reps, or weight to maintain proper form.
- If it feels too easy, try increasing reps or weight slightly.
3. Use Exercise Instructions
Tap “How To” in the Exercise Details screen for any exercise to view:
✔️ Step-by-step guidance
✔️ A video demonstration
✔️ A visual breakdown of targeted muscle groups
4. Join the Fitbod Community
Our Facebook Community and Reddit thread are great places to ask questions and share insights!
Should I Train to Failure When Performing Exercises?
For Beginner Lifters:
- Focus on proper form rather than pushing to failure.
- Your body needs time to adapt to new movements and avoid injury.
- Overworking yourself too soon can slow long-term progress.
For Experienced Lifters:
- Training to failure can be beneficial, especially on Max Effort Days to maximize muscle growth and optimize Fitbod's recommendations.
- However, instead of failure, try:
- Adding an extra exercise for the same muscle group
- Increasing the number of sets or reps
- Gradually increasing the weight
🔹 Key Takeaway: Exercises should be challenging, not impossible. Listen to your body and focus on longevity.
If I Can’t Finish the Recommended Sets, Reps, or Weight, What Should I Do?
You have two options:
- Lower the reps but keep the weight the same.
- Lower the weight but maintain the reps.
⚠️ Important Note: Fitbod automatically adapts to your performance. If you modify weight or reps, the app will adjust future recommendations accordingly.
ℹ️ Related Resources: Exercise Details Screens: Sets, Reps, and Weight Explained, How Fitbod Recommends Weight to New Users
If My First Set Feels Too Easy, Should I Increase Weight or Do More Reps?
✔️ Step 1: Complete the suggested set before adding extra reps.
✔️ Step 2: If it’s still too easy, slightly increase the weight for the next set.
✔️ Step 3: If your second-to-last set feels too easy, increase the weight for the final set.
⚠️ Important Note: Fitbod automatically adjusts future recommendations based on your logged performance.
Why is Fitbod Recommending Me Lower Weights Than Expected?
Fitbod’s algorithm starts conservatively, especially for new users or exercise you have not logged before:
✔️ If you haven’t logged an exercise in a while, Fitbod may lower the weight to ease you back in.
✔️ Manually adjust the weight or reps, and Fitbod will refine future recommendations accordingly.
Do I Have to Follow Fitbod's Recommended Workouts?
Nope! Fitbod is designed for customization and personalization, allowing you to modify workouts based on your needs.
Customizable Features:
✔️ Create custom workouts from scratch using Fitbod’s 1,500+ exercise library
✔️ Modify sets, reps, and weight for any exercise
✔️ Swap out exercises for alternatives that target the same muscle group
✔️ Save workouts for future use
✔️ Create Custom Exercises
ℹ️ Related Resource: How to Edit Workouts in Fitbod
Need More Help?
If you have any questions, feel free to reach out:
📧 support@fitbod.me – Our Support Team is here to help!
📌 Check out the Fitbod Help Center for more guides and FAQs.
Happy Training! 💪🔥
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How to Navigate the Exercise Details Screen
Table of Contents
Accessing the Exercise Details Screen
Understanding the Exercise Details Screen
Viewing Exercise Demonstrations
Adjusting Sets, Reps, and Weight
Overview
The Exercise Details page in Fitbod provides essential information about each exercise, including instructions, recommended sets and reps, weight guidance, and video demonstrations. This guide will help you navigate the page and make the most of its features.
Accessing the Exercise Details Screen
- Open the Fitbod app and start a workout.
- Tap on any exercise in your workout list to open its details page.
Understanding the Exercise Details Screen
The Exercise Details screen provides key information to help you perform and track each exercise effectively. Here’s what you’ll find:
Exercise Name – The name of the selected exercise.
Instructions – Written and video demonstrations to ensure proper form.
Recommended Sets, Reps, and Weight – AI-generated recommendations based on your progress.
Historical Logs & Performance – Quick access to your past workout data for comparison.
Per Side/Per Arm Labels – Indicates if reps or weight apply separately to each side.
Exercise Notes & Customization – Options to add personal notes, recommend more/less often, or exclude exercises.
Rest Timer Access – A built-in rest timer to guide recovery between sets.
Access to Log Reps in Reserve (RiR) – Track how many reps you had left in the tank to help refine future recommendations.
ℹ️ Relevant Resources: Exercise Details Screen: Sets, Reps, and Weight Fields Explained, Exercise Notes, Reps in Reserve (RiR), Rest Timer
Viewing Exercise Demonstrations
- A video demonstration is available at the top of the page.
- Tap the video to play and learn proper form.
⚠️ Important Note: GIFs were removed in a recent update, and offline video support is currently unavailable.
Adjusting Sets, Reps, and Weight
- Tap on the reps or weight field to modify the values.
- Type in the preferred value.
- Changes will be saved automatically.
Using the Rest Timer
- The Rest Timer appears below the exercise name.
- Tap the timer to adjust the rest period between sets.
- Ensure Rest Timer notifications are enabled in your settings for reminders.
Logging Reps in Reserve (RiR)
- The Exertion Rating (RPE) allows you to log how difficult an exercise felt.
- You can find this option at the bottom of the Exercise Details page or in the More menu.
- Select a rating from Easy to Hard to help Fitbod adjust future recommendations.
⚠️ Important Note: Reps in Reserve is only available for rep-based exercises and is not applicable to timed exercises. Since timed exercises are typically performed as AMRAP (As Many Reps As Possible) within a set duration, RiR is assumed rather than logged.
Adding Exercise Notes
- Select the More button and tap Notes.
- Enter any personal notes about the exercise (e.g., form cues, modifications).
- Tap Save to store it for future reference.
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Exercise Details Screen: Sets, Reps, and Weight Fields Explained
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. 🚀💪
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Is Fitbod available in other languages?
Fitbod is currently available in English, Spanish, and Portuguese.
How Language Selection Works
Fitbod automatically matches your device’s language settings.
If your phone or device language is set to English, Spanish, or Portuguese, the app will display in that language. If your device is set to a different language, Fitbod will default to English.
How to change the Fitbod app language
You can change the language specifically for the Fitbod app in your device settings:
Settings > Apps > Fitbod
From there, select your preferred language (English, Spanish, or Portuguese).
⚠️ Important notes: If you change the language specifically for the Fitbod app, you will need to log out and log back in for the change to fully refresh. If you delete and reinstall the app, Fitbod will default to your device’s primary language setting.
We'd love to add more languages in the future to better serve our international community. If there's a language you'd like to see added, we'd love to hear from you!
👉 Submit a language request here
For any other questions or feedback, feel free to reach out to our Support Team at support@fitbod.me.
Thank you for your support, we’re excited to make Fitbod accessible to more users around the world!